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Anonymous
You eat 500 calories more than your BMR, and go up from there to see when you gain weight (a hard gainer would need more, obviously). You typically want to eat clean, but a lot. Bulk staples include oats, tuna, chicken, brown rice, cottage cheese, and some other stuff. You could also dirty bulk, but you have a tendency to gain more fat than muscle.
Then, with a cut, you make a deficit to your BMR, and do more cardio than you did during your bulk (you need to do SOME cardio in bulk, but not much is necessary). You still lift a lot obviously, but you're looking towards doing a good amount of HIIT, and LISS some days. By the end of cutting, you'll usually have a lower bodyfat% than you did before you bulked, with a ton of muscle.
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