The suggestions are primarily from a 2014 review analyzing preparations for bodybuilding contests. They need to adjust the number of calories they consume to account for this.īelow is a summary of dietary recommendations that people can use in a cutting diet. ![]() Nutrition and fitness experts call this creating a “caloric deficit.”Ī person should first work out how many calories they need according to their sex, age, and size, then determine their calories per day to lose weight.ĭuring the cutting period, a person’s body mass decreases, and their metabolism adapts. To achieve weight loss, a person needs to use more energy than they consume. The cutting phase aims to eliminate the fat gained during the bulking phase while retaining as much muscle mass as possible. ![]() ![]() Nutrition and fitness professionals call this creating a “caloric surplus.”īulking up usually results in a person gaining some weight from fat as well as muscle. Competitive bodybuilders typically follow a cutting diet for 2–4 months.Ī person can decide the duration of a cutting diet according to their individual needs, but it is not a long-term diet.īodybuilders usually go through a bulking phase before a cutting diet.īulking allows a high-calorie, protein-rich diet with intense weightlifting to “bulk up” a person and increase muscle mass.ĭuring this phase, it is crucial to consume more calories than the body needs to maintain its weight, to use these excess calories to build new muscle.
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