How To Transition From Cutting To Bulking And Stay Lean

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Video Summary:

How To Transition From Cutting To Bulking
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What is the proper way to transition from cutting to bulking?

This is something that most people get wrong when their cutting phase is over, and they end up gaining a significant amount of unwanted body fat as a result.

After you've maintained a calorie deficit for a prolonged period, not only will your appetite and cravings be at their highest, but due to certain metabolic adaptations your body will also be primed for fat storage at that time.

For that reason, it's very important that you have a concrete post diet plan in place to ensure that you don't erase the hard work you've put in up to that point. If you try to simply "eat on instinct" as you move into your bulking phase, you'll almost certainly over eat.

When it comes to a cut to bulk transition, many people will recommend a "reverse dieting" protocol where calories are very slowly increased from week to week. However, a reverse diet is not necessary for most people since it will actually keep you in a net calorie deficit for several additional weeks as well as prolong the amount of time it takes to get your appetite under control and hormones back in balance.

Instead, the best way to move from cutting to bulking is to simply get back to your calorie maintenance level as quickly as possible (you won't gain fat if it's done properly) and then move right into a surplus from there.

The key thing to keep in mind here is that your maintenance calories post diet at the end of a cut are NOT the same as they were at the beginning. Your total body weight is now lower, and you're also expending fewer calories due to hormonal adjustments that have down regulated your metabolic rate.

The simplest way to estimate your new maintenance level is to just multiply your body weight in pounds by 14. Or, if you were losing roughly 1 pound per week at the end of your cutting phase (a standard rate of fat loss), this would represent about a 500 calorie deficit, in which case you could just add 500 to your current intake.

Use this as an estimated starting point, with the goal being to find the calorie intake that stabilizes your current weight. If you continue to lose weight on the new intake, add in 100 calories every week or so until your weight maintains. (Note that you will probably gain a couple pounds fairly quickly once your calories go up from increased glycogen, water retention and food volume, so make sure to take that into account)

Once your weight stabilizes, add in a small calorie surplus to support lean bulking. 200-350 calories per day is a good guideline, with beginners using the higher end and intermediates the lower end. Advanced lifters can go even lower at about 100-150.

When it comes to transitioning from cutting to bulking and getting yourself into muscle building mode without gaining unwanted fat, that's really all there is to it.

Keep in mind that these calculations will never be perfect and that you'll always gain a little bit of fat when moving from a cut to bulk, but the idea is to just minimize it as best you can and increase your calories in a controlled manner.

Losing fat and getting lean requires dedication and focus, so the last thing you want to do is throw all caution to the wind once your cutting phase is over and end up undoing the hard work you've put in.

P.S. If you found these tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below:

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