How to bulk and cut
Nutrition Training

How to gain muscle mass and not gain excess weight gain

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Your mission is to transform the body, burn fat as much as possible and save, or even better to gain muscle mass through intensive training and a special diet! We will not make you starve and tire of endless cardio workouts so that precious muscle tissue does not burn.

This body transformation program will teach you how to regulate workouts and nutrition so that they work synergistically. You will lose weight and at the same time maintain the muscles that you work so hard at.

But each miracle should have its own rules. So, let’s start with the fundamental commandments.

Bulking and cutting: Nutrition Rules for Proper Muscle Gain

how to burn fat

To burn fat, you need to exercise with energy deficiency, that is, you must consume fewer calories than you spend.

However, it is worth considering some features. For most men, starting point of losing weight will be about 26 calories per 1 kg of weight. If you weigh 90 kg, it is 2400 kcal per day.

Concentrate not only on the number of calories – their source is equally important. For example, 1 gram of protein, like a gram of carbohydrates, contains 4 kcal, and 1 gram of fat – 9 kcal. The use of these three macronutrients in the right amount and in the right proportions will provide an optimal balance between muscle gain and fat burning.

READ  Strength training for all muscle groups

How to get cut: Macronutrients for proper weight gain and fat burning

Proteins are most important for muscles, every athlete should know it by heart. Therefore, if you want to properly gain muscle mass, eat about 2.7-3.2 grams of protein per 1 kg of weight.

Carbohydrates help withstand intense training and promote muscle growth, but in too much they inhibit the process of burning fat, so you should limit their intake to 1-2.5 grams per 1 kg of weight.

Fats are an additional source of energy that plays a key role in many body processes. Even if you plan to reduce the amount of fat in the body to zero, the intake of healthy fats should be kept in moderation, for example, 0.6-1 grams per 1 kg of body weight.

Diet: how to bulk and cut

This daily meal plan is for a 90 kg man who wants to lose weight. Such a schedule is suitable for two training and one day of rest. Since you don’t need a lot of energy on the day of recovery, we slightly reduced the amount of carbohydrates and increased the amount of protein to prevent muscle catabolism.

Diet for cutting fat and gaining mass

Meal 1

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French toast

  • 2 pcs.
  • 128.4 Kcal
  • 4,5 proteins, gr
  • 3.7 fat, gr
  • 19.2 carbohydrates, gr

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Omelette

  • 1 whole egg, 10 egg whites and spices to taste
  • 235.5 kcal
  • 16.1 proteins, gr
  • 18 fats, gr
  • 1,1 carbohydrates, gr

TOTAL

  • 363.9 Kcal
  • 20.6 proteins, gr
  • 21.7 fat, gr
  • 20.3 carbohydrates, gr

Meal 2

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Skinless chicken breast

  • 120 gr.
  • 135.6 Kcal
  • 28.4 proteins, gr
  • 2.3 fat, gr
  • 0.5 carbohydrates, gr

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Brown rice (long grain)

  • 3/4 cup
  • 177.6 Gcal
  • 4.2 proteins, gr
  • 1.5 fat, gr
  • 36.8 carbohydrates, gr

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Broccoli

  • 80 gr.
  • 27.2 kcal
  • 2.3 proteins, gr
  • 0.3 fat, gr
  • 5,3 carbohydrates, gr
READ  How to get bigger biceps: best bicep exercises

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Walnut

  • 7 pcs
  • 327 Kcal
  • 7.7 proteins, gr
  • 32.7 fat, gr
  • 6.8 carbohydrates, gr

Meal 2 total

  • 667.4 Kcal
  • 42.6 proteins, gr
  • 36.9 fats, gr
  • 49.4 carbohydrates, gr

Meal 3

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Oat flakes

  • 3/4 cup
  • 102 Kcal
  • 3.6 proteins, gr
  • 2.1 fat, gr
  • 17.6 carbohydrates, gr

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Whey protein

  • 1 serving
  • 275 kcal
  • 55 proteins, gr
  • 2.5 fat, gr
  • 2.5 carbohydrates, gr

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Peanut paste

  • 1 tbsp. spoon
  • 117.6 Kcal
  • 4.9 proteins, gr
  • 10 fats, gr
  • 4.4 carbohydrates, gr

Meal 3 total

  • 494.6 Gcal
  • 63.5 proteins, gr
  • 14.6 fat, gr
  • 24.5 carbohydrates, gr

Meal 4

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Lean Beef (Stuffing)

  • 140 gr
  • 239.4 Kcal
  • 36.7 proteins, gr
  • 9.3 fat, gr
  • 0 carbohydrates g

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Red potato

  • 1 medium potato
  • 49 Kcal
  • 1.4 proteins, gr
  • 0.1 fat, gr
  • 11.2 carbohydrates, gr

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Green beans

  • 100 gr.
  • 37.2 kcal
  • 2.2 proteins, gr
  • 0.2 fat, gr
  • 8.6 carbohydrates, gr

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cashew

  • 2 tbsp. spoons
  • 275.5 kcal
  • 9.2 proteins, gr
  • 21.9 fats, gr
  • 15 carbohydrate grams

Meal 4 total

  • 601.1 Kcal
  • 49.5 proteins, gr
  • 31.5 fats, gr
  • 34.8 carbohydrates, gr

Meal 5

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Protein cocktail

  • 1 serving
  • 325 Kcal
  • 62.5 proteins, gr
  • 5 fats, gr
  • 10 carbohydrates, gr

Meal 5 total

  • 325 Kcal
  • 62.5 proteins, gr
  • 5 fats, gr
  • 10 carbohydrates, gr

Meal 6

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Beef tenderloin

  • 120 gr.
  • 253.2 kcal
  • 33.4 proteins, gr
  • 12.5 fat, gr
  • 0 carbohydrates g

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Vegetable salad

  • 150 gr.
  • 24 Kcal
  • 2 proteins, gr
  • 0 fat, gr
  • 4.8 carbohydrates, gr

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Olive oil

  • 1 tbsp. spoon
  • 133.4 Kcal
  • 0 protein, gr
  • 15 fats, gr
  • 0 carbohydrates g

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Fish oil (salmon)

  • 1 tsp
  • 27.4 Kcal
  • 0 protein, gr
  • 3 fats, gr
  • 0 carbohydrates g

Meal 6 total

  • 438 Kcal
  • 35.4 proteins, gr
  • 30.5 fat, gr
  • 4.8 carbohydrates, gr

Total:

  • 2890 Kcal
  • 274.1 proteins, gr
  • 140.2 fat, gr
  • 143.8 carbohydrates, gr

Bulking and cutting in the gym

how to gain muscle mass

However, without intensive training, even the best diet cannot guarantee the preservation of muscle tissue. This is where the do-or-lose principle comes into play! You don’t need to do too much, especially when you are cutting calories. So, in this training program for fat loss and weight gain there are 4 strength trainings per week: for a specific muscle group you only work once a week!

And that’s not all. Cardio workouts for bulking and cutting play a huge role in any program – at least in those that really work. Cardio burns extra calories and keeps your heart healthy.

READ  Plank exercise: proper form and technique

Also, thanks to cardio, you can better recover after a strength training, so don’t break out, do all the cardio loads provided by this program!

Bulking vs cutting: Training program “Transformation of the body”

It consists of a full 7 days of training process.

Exercise for Fat Loss and Weight Gain

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

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Breeding dumbbells lying on an incline bench

  • 3 sets of 12 reps
  • Part of the body:  SHOULDERS Equipment:  Dumbbells

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Dumbbell bench press lying on a horizontal bench

  • 4 sets of 15,12,10,8 reps
  • Body Part:  BREAST Equipment:  Dumbbells

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Bench press lying on an inclined bench

  • 3 sets of 8 reps
  • Body Part:  BREAST Equipment:  BAR

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Dips

  • 2 sets of up to failure repetition
  • Part of the body:  TRICEPS Equipment:  ITS WEIGHT

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Two-handed dumbbell raise

  • 4 sets of 15,12,10,8 reps
  • Part of the body:  SHOULDERS Equipment:  Dumbbells

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Dumbbell fly

  • 3 sets of 15 reps
  • Part of the body:  SHOULDERS Equipment:  Dumbbells

How does this transformation method work?

“Get loaded” with carbohydrates on the day of training: double the indicated portion of carbohydrates per day.

After loading with carbohydrates:

Reduce all servings of carbohydrates indicated for the training day by 50%. Follow these guidelines for two weeks.

After a two-week reduction in carbohydrate intake:

Take two days in a row of carbohydrates in a row, as described above, and then resume the diet for 3 and 4 weeks.

Time left:

Reduce all servings of carbohydrates indicated for the training day by 50%. Follow these guidelines for two weeks.

This principle of carbohydrate intake will allow you to quickly get rid of excess fat, speed up metabolism and replenish glycogen reserves. Your strength and energy will remain at a high level, and you can work hard on your muscles!