Sep 8 • Nutrition
"When do you start to decrease calories or increase calories , if your cutting or looking to then bulk?"
WHEN TO DROP OR BUMP CALORIES (CUT vs LEAN BULK)
Here’s the simple way to know when to adjust 👇
➡️ Daily weigh-ins lie — focus on your WEEKLY AVERAGE.
➡️ Track 3 things weekly: weight trend, waist, and gym performance.
➡️ Before changing anything: be 80% consistent with steps, training, sleep, protein.
CUTTING (fat loss):
• Aim to lose 0.5–1% of bodyweight per week.
• After 2 consistent weeks:
– If progress is SLOW → drop 100–200 kcal or add 2–3k steps.
– If progress is TOO FAST & energy/performance tank → add 100–150 kcal.
LEAN BULK (muscle gain):
• Don’t jump straight from deficit → surplus.
• Spend 4–12 weeks at maintenance, then add ~100 kcal every 1–2 weeks.
• Aim to gain 0.25–0.5% of bodyweight per week.
👉 The sweet spot = maximise fat loss while keeping muscle (cut) OR maximise muscle gain while keeping fat low (bulk).
🎯 ACTION: Drop your goal (cut or build) + your weekly average weight + waist change below. I’ll help you decide your next tweak.
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"When do you start to decrease calories or increase calories , if your cutting or looking to then bulk?"
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