Macro cycling across training blocks

Macro cycling aligns your protein, carbohydrate, and fat intake with the demands of each training block. Instead of static numbers, you adapt to hypertrophy, strength, and deload phases while keeping protein high and recovery predictable.

Principles

Protein stays stable: 1.6–2.2 g/kg across all phases.
Carbs flex with volume and intensity: higher on heavy/hypertrophy weeks, lower on deloads.
Fats provide satiety and hormonal support; avoid dropping below 0.6 g/kg even in cuts.

Hypertrophy block

High volume requires more glycogen. Allocate 45–55% of calories to carbohydrates, keep protein high, and adjust fats to fill remaining calories. Place the largest carb meals pre/post training.

Strength block

Lower total volume but high intensity. Drop carbs modestly (35–45% of calories) while keeping protein and fats steady. Keep carbs around heavy days to maintain neural performance.

Deload weeks

Reduce carbs by 15–25% from hypertrophy levels, hold protein, and keep fats at baseline. Deloads restore sensitivity and let you re-enter a surplus or deficit with better adherence.

Example macro sets

Hypertrophy (80 kg athlete, maintenance 2,600 kcal): 175g protein, 325–350g carbs, 65–70g fat.
Strength (same athlete): 175g protein, 240–280g carbs, 80–85g fat.
Deload: 175g protein, 210–230g carbs, 80–90g fat (calories near maintenance).

Meal timing tips

Aim for 3–5 protein feedings of 25–45g to maximize muscle protein synthesis.
Bookend hard sessions with carb-rich meals for glycogen and central drive.
Keep fiber moderate (20–35g/day) to protect digestion when carbs increase.