Healthy fats: olive oil, avocado, nuts, nut butters, fatty fish, and seeds like chia, hemp, and flax seeds.Lean proteins: beef, chicken, fish, turkey, pork, Greek yogurt, cottage cheese, reduced fat cheese, protein powders, bars, and mass gainers, as well as tofu, tempeh, and eggs.Some people may include these foods in a dirty bulk, in which excess fat gain isn’t a concern. In general, steer clear of high calorie processed foods. Bulking foodsĭuring a bulk, it’s best to focus on foods that are high in nutrients and calorie content to promote rapid muscle and strength gains. Some foods may help with bulking, and others may help with cutting. You can start cutting by subtracting a specific number of calories from your maintenance calorie level to promote a weight loss of 0.5–1.0% of body weight per week while maintaining as much muscle as possible. This may help you preserve muscle mass throughout the process. It may be best to adhere to a cutting program for the minimal amount of time you need to meet your goals. In general, a cutting phase is shorter than a bulk, usually lasting 2–4 months ( 3). In addition to a gradual calorie restriction through diet, cutting phases usually include some form of cardio or step counting to provide added calorie burning and fat loss. You can experiment with what works best for you within this range. To help maintain muscle mass, it’s best to keep your protein intake fairly high at 0.6–1.4 grams per pound (1.4–3.1 grams per kg) of body weight and continue to practice resistance training ( 5, 6). Research suggests that a gradual weight loss of 0.5–1% per week may be best for maximizing muscle maintenance ( 5). While it was traditionally thought this would help you lose approximately 1 pound (0.45 kg) per week, actual weight loss differs between people and may change over time ( 3, 4). To stimulate weight loss, a general rule is to consume 500 calories below maintenance. That said, weight maintenance calorie needs can vary substantially due to body size, genetics, and activity level. This will help stimulate fat loss.Īn average active man needs about 2,600 calories per day to maintain weight, whereas an average active woman needs around 2,000 calories ( 2). In other words, you’ll eat fewer calories than you need to maintain your body weight. To start a cut, it’s also helpful to determine your maintenance calories, or how many calories you need to eat per day to maintain your weight.įrom there, instead of adding calories, you’ll subtract a given number of calories each day. The goal is to promote a weight gain of 0.25–0.5% of your body weight per week. You can determine how much to add with a quick calculation. To start bulking, add a given number of calories to your typical daily calorie intake. People usually pair a bulk with high intensity resistance training to maximize muscle gains.Ī bulking phase can last anywhere from 1 month to over 6 months or longer, depending on your goals. If the number on the scale isn’t moving over the course of a couple of weeks, gradually increase your weekly calorie intake by 100–200 calories. Weigh yourself regularly to track your progress, shooting for a weight gain of 0.25–0.5% of your body weight per week ( 1). You may find it helpful to track your daily intake using one of several smartphone apps. The rest of your daily calories are made up of carbs and fats, though this depends on your preference ( 1). Meanwhile, a 135-pound (61-kg) woman of average size might add about 200–400 calories ( 1).įrom there, aim for a daily protein intake of 0.7–1 gram per pound of body weight (1.6–2.2 grams per kg) to support muscle gain. For example, a 175-pound (79-kg) man of average size would add around 250–500 calories to their daily intake ( 1). You then tack on a 10–20% calorie surplus. Various online calculators can help you estimate this number. When starting a bulk, the first step is to determine your maintenance calories - the number of calories you need to maintain your weight.
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