Athletes, bodybuilders, and serious muscle builders usually follow a bulking and reducing cycle.
However, cutting involves reducing calories to lose fat while eating and exercising enough to maintain muscle.
300–500 more calories per day can help you grow muscle without fat.
Use an online calculator to determine your calorie expenditure. Your daily calorie target is 300 calories plus this baseline expenditure.
Recent study recommends 0.72 grams of protein per pound (1.6 grams per kg) of body weight per day .
Registered dieticians can help you choose meals. However, a varied protein diet is ideal.
Carb and fat recommendations vary. Dietary fat helps hormones work properly.
Recent bodybuilding study recommends 0.22–0.68 grams of fat per pound (0.5–1.5 grams per kg) each day.
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