Bulking & Cutting: How To Bulk Up And Cut For More Muscle, Less FatNot many bulking and cutting diet plan in the industry will explain to you how to design a diet and build a meal plan from scratch. After all that skill pays the bills of many fitness plam. Well, we are going to make them a little poorer with this article and give Myprotein readers a step propionate ointment step guide on how to set up a clean bulk and cutting diet. Before making any dietary changes you need assess your current pan habits. Yesyou can get fat on plain chicken breast and rice if you go overboard!
Bulking and Cutting PART 1 | How To Design A Diet
Not many guys in the industry will explain to you how to design a diet and build a meal plan from scratch. After all that skill pays the bills of many fitness professionals.
Well, we are going to make them a little poorer with this article and give Myprotein readers a step by step guide on how to set up a clean bulk and cutting diet. Before making any dietary changes you need assess your current eating habits. Yes , you can get fat on plain chicken breast and rice if you go overboard! Similarly, if you decide to drastically drop calories you will suffer unpleasant consequences.
Now you might be scratching your head — how do I know how many calories do I eat? You may not be counting calories and aiming for a particular number a day. That average is your baseline calorie intake. The graph below shows how many calories you may be eating over a week. Small ups and downs in amount of food eaten from Sunday to Thursday followed by Friday night-out feast and modest eating Saturday.
Your new plan would aim to provide that many calories every day with adjustment for bulking or cutting explained in step 2.
Making the line flat, easy to track and adjust blue line on the graph below — this is the simplest way of structuring your calories intake!
More advanced approach can cycle the calories depending on your physical activity. In this scenario the average of all seven days would still equal to roughly kcal. To figure out how many calories a day you are currently eating and set your baseline calorie intake you can use two methods:.
In the first case you write down everything that goes through your mouth over 3 days 2 weekdays and one weekend-day or 7 days Monday to Sunday. Three days is the absolute minimum, however seven-day food diary will be much more accurate. If the food is packaged you can simply check the label and make note of how many calories you just ate. If you eat out you may be able to look up the amount of calories in the menu or use one of many free online nutrition databases.
Some phone apps can make your life easier by allowing you to type in your meals and estimating their calorie value. Once you know the amount of calories you had on each day, workout the weekly average by adding up all the values and divide them by the number of days you kept your food diary for recommended 3-days or 7-days. Another way to estimate your daily calorie intake is by using predictive equations.
The results will be less accurate than these from an honest food diary — however, if you want to cut yourself some slack food diary analysis takes hours you can give it a go while keeping in mind that over- or underestimation is likely! There is a number of basal metabolic rate equations, which allow you to estimate how many calories your body uses up at rest. The most recent, validated by scientific research and used by British Dietetic Association are the Oxford equations shown in a table below.
To maintain his weight he would need approximately You can see the range of PALs in the table below. As you probably realise this is when our estimation gets very subjective. Most people over estimate how active they are and on top of that the definitions of activity are not set in stone. Keep in mind your tendency to gain body fat and honestly judge on which end of the spectrum you might be. If weight training x a week is your only physical activity you may want to go with 1.
In our example scenario the calculations would like this…. There you have it, the baseline amount of calories you need on a day to day basis. Now is it time to cut or bulk? Personally, I believe that this approach is somewhat too aggressive in physique sports or any other sport when preserving lean body mass and keeping body fat in check is the priority.
I recommend adjustments relative to how many calories you currently eat while maintaining your body-weight. Initially — you may want to stick to the amount of calories you worked out in step 1. Especially if you used the predictive equation or your food diary was a little sloppy.
You may find yourself losing or gaining weight simply doing that — meaning that your calculations were as accurate as lottery predictions. Getting back to our imaginary 70kg bodybuilder with the starting point of kcal , his weight gain and weight loss calorie targets would look like as follows…. That sums up the baseline dietary assessment and calorie adjustment. Now you should be able to estimate how many calories you need for your next clean bulk and cut programme!
The first step to design your personalised bulking or cutting diet is a dietary assessment. You need to work-out how many calories you need to maintain your current body-weight.
You can do this by keeping a food diary and analysing it with a phone app calorie tracker or on-line nutrient database. Alternatively, you can estimate your calorie needs using a predictive equation. Always consult a qualified personal healthcare provider before making any dietary changes. The author disclaims any liability or warranties of any kind arising directly or indirectly from use of this article.
Get the best results with these Essentials: It's not as hard as you might think. We cannot search for an empty value, please enter a search term. Some maths incoming so be ready! To figure out how many calories a day you are currently eating and set your baseline calorie intake you can use two methods: Gender Age Equation Males Improperly designed restrictive diets can be dangerous; excluding essential nutrients leading to malnutrition and serious health issues.
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