How to Design Your Diet for Bulking or Cutting

There is no fixed percentage of protein, carbohydrates and fats that automatically produces bulking or cutting. Body weight changes depend mainly on overall energy intake relative to expenditure.

Choose your goal

For bulking, use a modest calorie surplus and monitor average body weight and performance. For cutting, use a sustainable calorie deficit while maintaining resistance training and adequate protein.

Protein

For many resistance-trained adults, around 1.4–2.0 g/kg/day is a practical reference range, with individual needs varying.

Carbohydrates

Use oats, rice, potatoes, bread, pasta, fruit and legumes according to your calorie target and training needs.

Fats

Include olive oil, nuts, seeds, avocado and fish. Dietary fat is essential, but more fat does not automatically increase testosterone or muscle growth.

Bulking vs cutting

• Bulking: small surplus, adequate protein and progressive resistance training.
• Cutting: calorie deficit, adequate protein, resistance training and recovery.

Track and adjust

Use weekly averages and adjust portions gradually according to body weight, waist measurement, performance and hunger.

Conclusion

The best diet is one you can follow consistently and adapt to your objective.