Sustanable Cutting and Bulking Basics

To achieve sustainable results in cutting and bulking, it is crucial to follow a well-planned approach. Let's delve into how we can effectively utilize these strategies to attain our desired body composition. It's important to note that our focus is on sustainable methods that avoid extreme measures, unlike bodybuilders who may take things to the extreme. This advice is intended for the general population.

First and foremost, determining our maintenance calories is paramount. It is not advisable to rely solely on a calorie calculator or a smartwatch, as they only take a few variables into consideration. Instead, we should track our food intake diligently. Before embarking on a cut or a bulk, it is vital to know where we currently stand and whether it is appropriate to proceed with a cut. If our calorie intake is already low, it may be more sensible to initiate a bulk to enhance our metabolism. Therefore, finding our maintenance calories is crucial. But what exactly does maintenance mean? Maintenance refers to the number of calories required to maintain our current weight consistently. How can we determine this? By tracking our daily food intake for a week without making any changes to our normal habits, we should end up roughly at the same weight we started with. Add up the total calories consumed each day and divide it by seven; that will give us our maintenance calories. This step is of utmost importance as it allows us to be precise in our cut or bulk and helps prevent going to extremes. Being too aggressive in a cut can result in muscle loss and a slowed metabolism, while being excessively aggressive in a bulk can lead to unwanted body fat gain. Striking the right balance is key, as it allows us to preserve muscle during a cut and minimize fat gain during a bulk. Once we have determined our calorie intake, we can proceed with the cut or bulk, and also make adjustments to our protein and fiber intake by referring back to our maintenance week to address any potential issues.

Now, let's talk about the quantity of the cut or bulk. Roughly, 3,500 calories equate to one pound of weight. Therefore, aiming for a deficit of 500 calories per day would result in a loss of approximately one pound of body fat per week, which is generally sustainable for most individuals. However, constantly being in a cut can lead to adaptations in the body, including a slowed metabolism and plateaus. Ideally, it is recommended to spend three weeks in a cut followed by one week of maintenance or a bulk. This approach prevents plateaus, provides a psychological break, and minimizes muscle loss.

Is it possible to stay in maintenance mode all the time? Absolutely! In theory, we can alternate between two weeks of a cut and two weeks of a bulk, resulting in a slight reduction in fat and a small gain in muscle with each cycle. This approach is more representative of real-life scenarios. During this phase, you may notice an increase in metabolism while becoming leaner, yet the scale weight remains relatively constant. This is the sweet spot to be in.

When should we consider bulking? If our calorie intake is already so low that further reductions would not be sustainable for long-term success, it may be time to shift to a bulk. Let's consider an example: I once had a client who weighed 220 pounds, and according to his calorie calculator, his maintenance intake was 2800 calories. However, he was gaining weight despite his efforts. When we tracked his food intake for a week to determine maintenance, it turned out to be only 1200 calories. Due to constant extreme bingeing, restriction, and low muscle mass, his metabolism was working against him. Unfortunately, despite my best efforts to convince him to start a bulk, he persisted with the unhealthy methods, and three years later, he continues to struggle. It can be challenging to initiate a bulk when you feel overweight. However, if you have insufficient muscle mass and you cut without building muscle, your metabolism will suffer, and eventually, you will experience a rebound effect. Bulking does not mean gaining excessive body fat; it simply involves being in a slight calorie surplus. In this case, a weekly increase of 200-300 calories or even less every 1-2 weeks can be a great way to gradually increase muscle and strength, while engaging in strength training. The body will prioritize muscle building, and eventually, we will reach a point where we can cut from a higher metabolic rate.

Now, let's discuss workout routines. It is always important to prioritize strength training. Why not include cardio during a cut? Well, when we are already signaling the body to potentially reduce muscle mass, cardio sends a similar signal. Hence, to preserve as much muscle as possible during a cut, focusing on strength training is key. The main objective is to maintain weight loss rather than simply achieving it. Can we still do cardio? Absolutely, but in a healthy manner, without overtaxing the body. Cardio can be incorporated for the purpose of movement and improving overall health. If you enjoy cardio, that's great too! Step counting can also be beneficial, as it helps to minimize muscle loss while increasing daily movement.