Phase 4 • October – December
Phase 4: The Build
Invest in next year's results. A controlled caloric surplus designed to fuel muscle growth and strength gains. The muscle you add here is what next year's cut will reveal.
Invest in next year's results. A controlled caloric surplus designed to fuel muscle growth and strength gains. The muscle you add here is what next year's cut will reveal.
This is where you invest in next year's results. The building phase is a controlled caloric surplus designed to fuel muscle growth and strength gains.
The muscle you add here is what next year's cut will reveal. Without a building phase, you're just cutting down to the same body year after year.
A controlled surplus means you're eating above maintenance, but not recklessly. The goal is lean muscle gain, not just weight gain. Every pound of muscle you add increases your basal metabolic rate, which means your maintenance calories go up over time -- you get to eat more and stay leaner. That's the long game.
Rerun the Black Iron Macro Calculator with your current weight. Set the goal to "Build Muscle."
Your daily target will be above your TDEE. The calculator sets a moderate surplus — enough to support muscle growth without excessive fat gain.
Stays high — you need amino acids to build new tissue. Do not compromise on this number.
Carbs are higher than any other phase — they fuel intense training and drive the insulin response that supports muscle growth. Fat stays moderate for hormonal health.
Enter your current stats below. Your goal is pre-set to “Build Muscle” for the building phase.
Weight will go up immediately -- mostly water and glycogen from increased carbs. This is not fat. Your muscles will feel fuller and your training will feel noticeably better within the first week.
Steady weight gain. For natural lifters, aim for 0.5-1 lb per week for men, 0.25-0.5 lb per week for women. If you're gaining faster, you're likely adding unnecessary fat. Slow and controlled wins.
Thanksgiving, Christmas, New Year's -- you're in a surplus. Enjoy the meals. Eat with your family. The structure of being in a building phase gives you permission to eat well without the guilt spiral that hits most people in December.
A surplus doesn't mean eating everything in sight. Stay within your macro targets. The goal is 2-3 lbs of lean muscle per month, not 10 lbs of fat.
A surplus without intense training is just overeating. The extra calories only become muscle if you give your body a reason to build it. Push your training volume and intensity.
Even the cleanest bulk adds a small amount of body fat. This is normal and expected. That's what next year's cut is for.
You will weigh more at the end of December than you did on October 1. That's the plan. Trust the system and focus on strength and performance gains.
As December closes out, it's time to assess your progress and set the stage for next year. This is your annual checkpoint -- the moment you compare where you are to where you started.
This data is invaluable. Year 2 of the Blueprint builds on everything you learned in Year 1. The more data you collect, the more precise your approach becomes.
Before returning to Phase 1 (Maintain) on January 1, confirm the following: