Cutting vs bulking: 7-day templates

Cutting template (7 days)

• Calories: 10–20% below maintenance. Protein 2.0–2.2 g/kg, fats 0.6–0.8 g/kg, remaining calories from carbs.
• Meal timing: 3–4 meals with a protein-forward breakfast and post-workout carbs to support training.
• Fiber focus: 25–35g/day from vegetables, berries, oats, legumes to manage hunger.
• Cardio: 2–4 low-intensity sessions (20–40 minutes) layered on top of lifting; increase steps before cutting more calories.

Sample day: Greek yogurt + berries; chicken, rice, vegetables; whey + banana post-training; salmon, potatoes, salad. Total: ~1,950 kcal for a 70 kg lifter (example only—adjust with the calculator).

Bulking template (7 days)

• Calories: 5–12% above maintenance. Protein 1.6–2.0 g/kg, fats 0.7–1.0 g/kg, remaining calories from carbs.
• Meal timing: 4–5 meals with pre- and post-workout carbs; keep one lighter meal for appetite management.
• Digestion: Choose easy-to-digest carbs (rice, potatoes, fruit) and moderate fiber (20–30g/day) to avoid bloating.
• Rate of gain: Target 0.25–0.5% body weight per week; adjust calories by ~150–250 if weekly gain is off.

Sample day: Oats + whey + banana; beef, rice, vegetables; yogurt + honey; chicken pasta; cottage cheese + fruit. Total: ~2,800 kcal for a 70 kg lifter (example only—adjust with the calculator).

Grocery and prep tips

• Batch-cook proteins (chicken, beef, tofu) twice a week.
• Keep carb bases ready: rice, potatoes, pasta, oats, tortillas.
• Stock fats for flexibility: olive oil, avocado, nuts, peanut butter.
• Use a kitchen scale for accuracy during the first 2 weeks.

When to switch phases

Stay in a cut until weekly rate of loss slows for 2–3 weeks despite adherence, or training quality degrades. Move to a lean bulk once at a comfortable leanness and performance is stable. Reassess goals every 10–14 weeks and take maintenance blocks to stabilize progress.