♠️Cutting & Bulking♠️
🔹 The difference between a bulking and cutting cycle is that you eat MORE calories in a bulking phase than you burn, and you do the opposite in a cutting phase; you eat LESS calories than you burn.
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🔹 There are many ways to calculate your calorie deficit and surplus, but today I’m going to talk about a simple way to go about this.
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🔹 So, if you are trying to figure out your Calorie Surplus, take your bodyweight in pounds and multiply it by 18-20.
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🔹 Ex: Let’s say that you weigh 150 lbs, then you multiply it with 18-20 (in this case we take 20). So 150 x 20 = 3000 calories is your calorie surplus that you need to consume to build more muscle mass.
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🔹 Keep in mind that this isn’t a perfect calculation, but you can start eating at that calorie surplus for a week, and then see if you’ve gained weight. If you have, then you’re in the right track of being in a caloric surplus. If you have’nt gained any weight, then you need to eat MORE.
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🔹 Some people like adding more than their lbs x 20, but just be aware that you will most likely put on more fat in the process as well.
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🔹 Fora cutting phase, you take your Bodyweight x 12-13 = your calorie deficit.
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🔹 Calculate it, and eat at that calorie level for a week, if you lost weight, then you’re in a calorie deficit, if you didn’t, than you’re not, and you need to eat less; unless you’ve packed on more muscle, which can happen when you recomposition.
🔹 During a surplus, you will be progressively overloading your training to build strength and muscle mass. But when you are cutting, you want to maintain your muscle mass and strength (and yes, some muscle & strength gains can be made while cutting).
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🔹 Make sure to eat enough protein when doing either of these.
musclehacking.org 