BODYBUILDING BULKING AND CUTTING HOW TO
You're still aiming for a calorie surplus, but you'll get there by planning to eat a certain amount of calories above maintenance levels, and most of your food will come from what most people would call healthy meals.Įssentially, you'll learn how to eat healthily, but you'll eat more of these nutritionally-balanced meals than if you were aiming for weight loss. You won't see results quite as fast as with a dirty bulk, but it's generally considered more sustainable and means you avoid gaining fat. With a lean bulk, the goal is still to gain weight, but in a more controlled manner. Bulking vs cutting: what is lean bulking? However, the most significant thing to consider with dirty bulking is that a portion of your weight gain will likely be fat in addition to any muscle gains. Of course, not every dirty bulk involves eating as much high-calorie food as you can tolerate. To build muscle, you'll need to consume additional protein, but beyond that, you can eat whatever you want. When dirty bulking, no food is off-limits the only target is to increase energy intake. Your workouts will burn energy, but adding extra calories should mean your body has plenty of fuel for training and recovery. If your goal is to gain weight, you need to increase your calorie intake. Bulking vs cutting: what is dirty bulking?
BODYBUILDING BULKING AND CUTTING PROFESSIONAL
As you get more comfortable with the routine, you can gradually increase the deficit.īefore deciding on bulking vs cutting, you should talk to a medical professional and plan carefully. It's important to set your calorie deficit relatively low initially to prevent over-exerting yourself or risking injury.
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So you need to continue exercising and make sure you've got enough protein in your diet.Īccording to one meta-analysis, a review of published research, bulking requires between 2.2g and 3.4g of protein per kilogram of bodyweight per day, which is roughly equivalent to 5-10% of a chicken breast per kilogram of bodyweight.Īs you have less energy, you'll feel more tired and find your workouts more challenging. While cutting, your body burns fat and starts to use protein for energy, decreasing your lean muscle mass. However, you also need to maintain your workout routine during this phase. By maintaining a calorie deficit, burning more energy than you consume, your body will start to drop fat. This isn't a concern for some people, especially if your goal is to get big.īut for visible gains, you'll need to burn this newly-formed fat. Although you're training intensively and building muscle while bulking, part of your weight gain will be from fat. The results of one study showed that increasing your calorie intake, coupled with resistance training, leads to increases in overall weight and fat-free gains.Īs you're eating more, you'll likely consume more carbs, which are turned into sugars for muscle fuel. Your increased energy and protein intake helps power these workouts and promote post-training recovery.
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You work as hard as possible for the time, taking 20-30-second breaks between exercises. This is similar to High Intensity Interval Training (HIIT) but focuses on muscle-building in place of cardio. The main aim is to increase your calorie intake coupled with either weight lifting or High Intensity Resistance Training (HIRT), There are a few distinct styles of bulking, each with different nutritional targets. Cutting means reducing the amount of calories instead. There are several ways to do this, like a dirty bulk or a lean bulk. To bulk and gain weight, you'll need to eat more calories than you burn in a day.
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Bulking vs cutting: what's the difference?