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So we all want to put on some muscle right? Not only do we want to put on muscle, but we want the least amount of fat possible, especially come spring and summer time. How can we achieve building muscle and cutting fat? This is an age old question. Today, I will be presenting a guide that will tell you how to bulk to add muscle to your frame, and then cut to remove excess body fat that you don’t need or want. When you pair bulking and cutting with a good weight training program, you are guaranteed to get results!
What is bulking and cutting?
Bulking and cutting is a method for building muscle that bodybuilders have been using for many years. So how does it work? First, you start off with a bulking phase. A bulking phase consists of eating a caloric surplus. This means eating more calories than your body needs to function. Because you are consuming excess calories, this allows you to build muscle. But because of the excess calories, you will probably put on some body fat as well. This is why bulking is followed by a cutting phase. During the cutting phase, you will be eating in a calorie deficit which means you will be consuming less calories than your body needs to maintain its weight. This will help shed body fat and give you that lean and cut look that we see in magazines.
How do I get started?
First you need to figure out what your TDEE (Total Daily Energy Expenditure) is. TDEE is an estimation of how many calories you burn per day when exercise is taken into account. A good place to calculate your TDEE is tdeecalculator.net. You will need to enter in your gender, age, weight, height, and activity. You can also enter in your body fat percentage if you have it. If not, don’t worry about it.
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Once you enter in all of the relevant information you will be given a number of calories which will be your TDEE. Let’s say your TDEE is 3000 calories. That means at your age, height, weight and activity level, you need to consume 3000 calories per day to stay the same weight. If you stick to the same activity and eat the same 3000 calories everyday, you will not lose any weight, or gain any weight. We can call this maintenance calories. This is our baseline for determining how to bulk and how to cut.
How do I bulk?
You calculated your TDEE and now you are ready to build some muscle but how do you do that? When you are bulking, you need to be in a calorie surplus. This means you need to be eating more than what your TDEE is. A good starting point for bulking is to eat an extra 500 calories per day. This means that if your TDEE is 3000 calories per day, in order to bulk, you need to consume 3,500 calories per day. I know you are probably asking, “How do I keep track of these calories?” We will go over that later.
How do I cut?
So you have bulked up, you put on about 25 pounds. You look and feel more muscular but maybe you have some excess body fat you would like to get rid of. That is when cutting comes into play. To cut, you need to be eating in a calorie deficit which means you will be consuming less calories than your TDEE. A good starting point for cutting is to eat 500 calories under your maintenance calories. So if your TDEE is 3000 calories, you need to consume 2500 calories per day to lose body fat.
How do I track my calories?
Next comes the tough part, actually tracking your calorie intake! Don’t worry, there is an app that makes it super simple. That app is called MyFitnessPal. Download the app to your smartphone and begin tracking. It makes it super simple to track your foods that you consume for breakfast, lunch and dinner. It even has a bar code scanner that lets you scan the bar codes of the foods you eat that helps making tracking super simple.
What about meats and protein that I eat? How do I measure that? If you are consuming chicken or steak or turkey, I would recommend purchasing a food scale, that way you can measure your food on the scale, then input the weight into MyFitnessPal and it will automatically adjust the calories for you. I use a foodscale like this.
Since this is Muscle Building Supplements, and you are probably here in the interest of building muscle, it would be important for me to mention protein content for this guide. As you can see from the guide, tracking your calories is very important for this process. But tracking your protein consumption is very important too when it comes to building muscle. While bulking or cutting, you want to consume enough protein. This means you need to consume 1 gram of protein per pound of body weight. So if you weigh 150 pounds, you need to consume 150 grams of protein. Do you have to hit this number exactly? No, but you need to be getting as close as you can every day. (Want to know more about protein? Check out our article on protein and why you need it here.)
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Once again, this is a guide for beginners on how to bulk and cut. We can take this a bit further and track our macros as well as calories. Macros would be your protein, fats, and carbohydrates. This is a bit more complicated and will yield serious results but there is a bit more of a learning curve. If you follow this guide on how to bulk and cut, you are guaranteed to build muscle and burn body fat and be in great shape. Now go out there and kill it! Good Luck!