These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training ( 1). You’re meant to intentionally consume more calories than your body needs for a set period - often 4–6 months. Among competitive bodybuilders, preparation for their contests can be considered a fourth phase.īulking is the muscle-gaining phase. The three main phases in bodybuilding are bulking, cutting, and maintenance.
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.Bodybuilding is both a recreational and competitive sport that rewards muscle size and definition. However, calorie requirements for weight maintenance can vary greatly depending on body size, genetics, and activity level.Ī general rule of thumb for promoting weight loss is to consume 500 calories less than your maintenance level. This will aid in the stimulation of fat loss.Īn average active man requires approximately 2,600 calories per day to maintain weight, whereas an average active woman requires approximately 2,000 calories. In other words, you will consume fewer calories than are required to maintain your current body weight.
Instead of adding calories, you will subtract a set number of calories each day. 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. To maximize muscle gains, people usually combine a bulk with high-intensity resistance training.ĭepending on your goals, a bulking phase can last anywhere from one month to six months or longer. If the number on the scale doesn’t move after a few weeks, gradually increase your weekly calorie intake by 100–200 calories. 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. Tracking your daily intake with one of several smartphone apps may be beneficial. The remainder of your daily calories is made up of carbs and fats, depending on your preferences. 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).
In the meantime, a 135-pound (61-kg) woman of average size may add 200–400 calories. A 175-pound (79-kg) man of average size, for example, would add 250–500 calories to their daily intake. Then you add a 10–20 percent calorie surplus. Several online calculators can assist you in estimating this figure. The first step in beginning a bulk is determining your maintenance calories - the number of calories required to maintain your weight. This is due to a variety of factors, the most important of which is that you have less energy available.īodybuilders and athletes frequently use a cutting phase after a period of bulking, or in preparation for a competition or their competitive season. 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. The goal of either approach is to consume more calories than you burn in order to promote muscle growth.Ī 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. Also, you must try to play this Should I Bulk Or Cut Quiz. 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. The goal is to gain weight, primarily through muscle mass gain.īulking is frequently combined with high-intensity resistance training to help boost muscle and strength gains. That is, when bulking, you consume more calories than you burn. Bulk is a period of eating in a calorie surplus for a specific reason.
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