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Athletes and recreational gym-goers go through bulking and cutting phases to gain muscle and strength. These are periods of strategic weight gain and loss, respectively.
While these strategies are fairly common, you may be wondering about the specific benefits and drawbacks of bulking and cutting, as well as whether they are even necessary.
This article delves into the intricacies of bulking and cutting, including the benefits, drawbacks, and recommendations for each.
What exactly is bulking?
Bulk is a period of eating in a calorie surplus for a specific reason. That is, when bulking, you consume more calories than you burn. The goal is to gain weight, primarily through muscle mass gain.
Bulking is frequently combined with high-intensity resistance training to help boost muscle and strength gains.
You can do this in a tightly controlled manner, referred to as a clean bulk, or in a more liberal manner, referred to as a dirty bulk. Also, you must try to play this Should I Bulk Or Cut Quiz.
Should I Bulk Or Cut Quiz
The goal of either approach is to consume more calories than you burn in order to promote muscle growth.
What exactly is cutting?
A cut is a period of time when you eat at a calorie deficit in order to lose body fat while maintaining as much muscle mass as possible.
While resistance training is still important during the cutting phase, you may not be able to lift weights as intensely as you can during the bulk.
This is due to a variety of factors, the most important of which is that you have less energy available.
Bodybuilders and athletes frequently use a cutting phase after a period of bulking, or in preparation for a competition or their competitive season.
How to Begin a Bulk Order
The first step in beginning a bulk is determining your maintenance calories — the number of calories required to maintain your weight. Several online calculators can assist you in estimating this figure.
Then you add a 10–20 percent calorie surplus. A 175-pound (79-kg) man of average size, for example, would add 250–500 calories to their daily intake.
In the meantime, a 135-pound (61-kg) woman of average size may add 200–400 calories.
To support muscle gain, aim for a daily protein intake of 0.7–1 gram per pound of body weight (1.6–2.2 grams per kg). The remainder of your daily calories is made up of carbs and fats, depending on your preferences.
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Tracking your daily intake with one of several smartphone apps may be beneficial.
To track your progress, weigh yourself on a weekly basis and aim for a weight gain of 0.25–0.5% of your body weight.
If the number on the scale doesn’t move after a few weeks, gradually increase your weekly calorie intake by 100–200 calories.
To maximize muscle gains, people usually combine a bulk with high-intensity resistance training.
Depending on your goals, a bulking phase can last anywhere from one month to six months or longer.
How to Begin a Cut
It’s also a good idea to figure out your maintenance calories, or how many calories you need to eat per day to stay the same weight.
Instead of adding calories, you will subtract a set number of calories each day. In other words, you will consume fewer calories than are required to maintain your current body weight. This will aid in the stimulation of fat loss.
An average active man requires approximately 2,600 calories per day to maintain weight, whereas an average active woman requires approximately 2,000 calories.
However, calorie requirements for weight maintenance can vary greatly depending on body size, genetics, and activity level.
A general rule of thumb for promoting weight loss is to consume 500 calories less than your maintenance level. While it was once thought that doing so would help you lose about 1 pound (0.45 kg) per week, actual weight loss varies from person to person and may change over time.
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