How To Properly Transition From Bulking To Cutting

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Videos Referenced:

How To Transition From Cutting To Bulking:
   • How To Transition From Cutting To Bulking ...  

Losing Strength On A Cut? 5 Quick Fixes:
   • Losing Strength While Cutting? 5 Quick Fixes  

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Harris Benedict Formula:

Step #1: Calculate your basal metabolic rate (BMR) which is the number of calories burned at rest:

Men: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: (10 x weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Step #2: Take that number and multiply it by your activity level:

Sedentary = 1.2 (little to no exercise)
Lightly Active = 1.375 (light exercise: 1-3 days a week)
Moderately Active = 1.55 (moderate exercise: 3-5 days a week)
Very Active = 1.725 (intense exercise: 6-7 days a week)
Extremely Active = 1.9 (intense daily exercise and strenuous physical job)

You now have your calorie maintenance level. Subtract 500 for fat loss.

Katch Mcardle Formula:

Same steps as above, except use the following BMR equation:

BMR = 370 + (9.79 x Lean Mass in pounds)

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Video Summary:

How To Properly Transition From Bulking To Cutting
http://www.SeanNal.com/articles/nutri...

What is the best way to do a proper "bulk to cut" transition and strip off the excess fat you gained during your muscle building phase?

The question of how to cut after bulking is actually very simple, and I wouldn't recommend over-complicating it or doing anything fancy.

If your cutting diet/cutting workout is properly structured, then muscle loss/strength loss are not the real concern here, and the main purpose of the transition phase is simply to reduce hunger and keep your energy/mental state in check rather than shocking you system with an abrupt calorie decrease over night.

Most people will benefit from going about it this way, but keep in mind that a structured transition phase is not 100% mandatory and if you'd prefer to just tough it out in order to lose fat faster (for example, if you need to lean down for a certain event by a certain date, or if you're just doing a brief "mini cut" as opposed to a full on fat loss diet) then this phase can be optionally skipped.

Here's how to go about it...

NUTRITION:

Take your bulking calorie intake and the calorie intake you'll be starting your cut at and calculate the difference.

Divide it by 3, and then simply reduce your calories by that amount each week over a 3 week period.

For example, if your bulking phase ended off at 3000 calories and you'll be starting your cutting phase at 2200 calories, that's a total decrease of 800 calories.

Divide by 3 and you get 266 calories. (For simplicity you could just round this to 250)

So, for week 1 you'd drop from 3000 to 2750... week 2 from 2750 down to 2500... and then week 3 from 2500 down to 2200.

CARDIO:

Just add in whatever extra amount of cardio you'll be performing during your cutting phase (I recommend 2-3 per week as a starting point) and add it in at an even pace from week to week during your bulking to cutting transition.

For example, if you'll be doing an extra 2 sessions per week in comparison to your bulk, just add 1 extra session for the first week and the second session on the second week.

WEIGHT TRAINING

During a bulk to cut transition, weight training can be left exactly the same. You can't spot reduce fat, so switching to a "light weight/high rep" program is completely unnecessary and won't help you lose fat or improve muscle definition to a faster degree.

Keep your weight training parameters the same, with the only optional change being a decrease in total volume if you find your strength levels noticeably dropping.


When it comes to a proper bulking to cutting transition, that's all there is to it.

Decrease your calories at an even pace from your bulking intake to your cutting intake over a 3 week period while gradually increasing the cardio and keeping weight training the same.

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

http://www.BodyTransformationTruth.com