Bulking vs. Cutting: What and How of bulking and cutting to follow.
Tags: Gain Muscle Mass, Lose Belly Fat, Bulking, Lose Weight Fast, Cutting

If you’ve have been conscious about your fitness for a while, you’ve probably heard the terms “bulking” and “cutting.” If these are just some fitness terms for you, if this combination has always caught your attention but you never fully understood it, we will explain what exactly they are. Let us put it in a simple way for you.

BULKING:

“Bulking” as the term suggests is derived from “bulk” which refers to making bigger/ growing. Bulking, in fitness terms, is when you eat more calories than your body needs to maintain its mass, in an effort to supply enough calories to build new muscle mass. So this means, you are growing.

CUTTING:

“Cutting” on the other hand is opposite of bulking. As the term suggests, cutting refers to reducing. Cutting, in fitness terms, is when you eat fewer calories than your body needs to maintain its mass. It involves eating less and trying to shed body fat to end up lean whilst maintaining muscle mass. So this means, you are leaning.

How to plan a Bulking Phase:

If you are looking to bulk and increase your muscle size, your daily diet plan should focus on the following factors:

A daily calorie surplus while maintaining sufficient amounts of protein to maximize muscle protein synthesis.

Daily diet must include a suitable amount of fat consumption to optimize hormone levels (20–30% of total calories) and a higher portion of carbohydrates to provide enough energy to carry out an increase in your training volume.

Aim for 0.25–0.5% of weight gain every two weeks. In order to achieve that, calculate your maintenance calories and add an extra 200–500 calories a day to set your calorie surplus for bulk, starting on the low end and monitoring so that you find the right amount for you. Every body is different, so these guidelines are generalized.

It is advised to maintain the macros ratio (Protein: Fat: Carbs) in your diet as (30:30:40). Not to be followed strictly, but this should help you decide what to eat.

As for your workout plan, Lifting should be in the 6–12 repetition range to see proper growth from the workload you are completing.

Rest. This is often ignored but it is very essential for your fitness journey. Get adequate, uninterrupted sleep (7–9 hours).

Listen to your body and adjust accordingly.

How to plan a Cutting Phase:

If you are looking to cut and reduce your body fat percentage, your daily diet plan should focus on the following factors:

A daily calorie deficit that includes increased protein portion to help with the maintenance of lean muscle during the cutting phase.

Increased fat consumption to mitigate hormonal disruptions that typically occur during a calorie deficit

Aim for losing 0.5–1% per week of your bodyweight during this plan. In order to achieve that, calculate your maintenance calories and reduce 300–600 calories a day to set your calorie deficit for cutting.

It is advised to maintain the macros ratio (Protein: Fat: Carbs) in your diet as (40:30:30). Not to be followed strictly, but this should help you decide what to eat.

As for your workout plan, Lifting should be high volume and involve compound exercises to maximize caloric output. Minimal rest time between sets will keep your heart rate up.

You can opt for HIIT (quick and intense) to burn some extra calories.

Every body is different, so these guidelines are generalized.

These guidelines should help you with your Bulking and Cutting Cycles.

What most people lack are Patience and consistency. Remember, Fitness is a journey and a long one. Enjoy the process instead of rushing to the goal. Set your daily calorie target and stick to it. Set your weekly gym schedule and abide by it without fail.

However, Instead of following your diet plan very strictly for 10 days and then giving up, keep a flexible diet idea in your mind where you can satisfy your guilty pleasures once a while. This will keep you going in the longer run.

If you have questions regarding anything mentioned in the Bulking and Cutting process above or you need any general fitness guidance, you should visit QueryFit.com to get all your answers from certified trainers and nutritionists for FREE. Sign Up now.