![]() During a diet break, you will either not track or you can increase your calories back to your maintenance calories. However, approximately every 8-12 weeks, take a two-week diet break. When gaining, the goal is to gain slowly to minimize fat gain and maximize muscle gain.ĭiet as long as you need to reach your goals. Remember that the goal is to lose steadily but avoid rapid fat loss, as this will cause an unwanted loss of lean body mass with fat. If you are prepping for a competition, you will need to diet down to lower than these levels. Typically, with men, diet to 10-12% body fat and bulk back up to 15-18% body fat and repeat. Typically, with women, diet to 17-22% body fat and bulk back up to 24-27% body fat and repeat. Here are some basic guidelines you can use that are based on body fat percentages for men and women to determine if you should cut or bulk: Cut or Bulk by Body Fat Percentage General Guidelines to Determine Whether to Cut or Bulk Cutting usually requires a calorie deficit, which may involve dietary restrictions and discipline, while bulking entails a calorie surplus and potentially increased food consumption. Lifestyle FactorsĬonsider your lifestyle, dietary preferences, and personal commitment when deciding between cutting and bulking. Assessing body fat percentage and muscle mass will provide insights into whether you have a solid foundation for bulking or if reducing body fat through cutting is a more suitable starting point. ![]() Body Composition and Starting PointĮvaluating your current body composition and starting point is essential in selecting the appropriate approach. Conversely, if your focus is on gaining muscle mass and strength, bulking is more suitable. If your primary aim is to reduce body fat and achieve a leaner physique, cutting may be the preferred choice. Individual GoalsĬlarifying your goals is crucial in determining whether cutting or bulking is the right approach for you. Understanding these considerations will help you make an informed decision that aligns with your specific fitness objectives. When deciding whether to cut or bulk, several factors should be taken into account, such as individual goals, body composition, starting point, and lifestyle. ![]()
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