App Tutorial: Lesson 5
Achieving Specific Goals: Cutting and Bulking
Once you have eaten at the Base template for two weeks, you may chose to cut or bulk depending on whether you wish to lose or add mass, respectively.
Switch your template to Cut 1 or Bulk 1 and eat according to the template for a minimum of a week.
While eating according to the template, it’s important to track your body weight as a measure of change. Measurements should be taken first thing in the morning before eating or drinking anything.
Remember that even with care to make measurements consistent, athletes will notice fluctuations in body weight day to day. These are meaningless and should be ignored. What is more important is your average body weight or macro trend.
Goal: 0.5-1.0% of total body weight loss per week
A cut that acts faster than this will cause you to unnecessarily lose lean muscle mass and as a result make continued losses more challenging.
Example: A 140 lb. female should aim to lose .7-1.4 lbs. of body weight per week. If you are losing at a rate faster than this range at the end of the week, shift to a template with more calories (eg. from Cut 2 back to Cut 1). If your progress is slower than this you may opt for a more calorie deficient template (eg. Cut 2 to Cut 3). If your progress falls within these guidelines, continue with the same template.
Note: Keep in mind the meal plan should cover all of your food intake. Eating (or drinking) off of your plan will affect your results.
Goal: .3-.75% of total body weight gained per week
A bulk that acts faster than this will cause you to unnecessarily add extra body fat in addition to your lean muscle gains.
Example: A 180 lb. male should aim to gain .5-1.3 lbs. of bodyweight per week. If you are gaining at a rate faster than this range at the end of week, shift to a template with less calories (eg. from Cut 2 back to Cut 1). If your progress is slower than this you may opt for a more calorie dense template (eg. Bulk 1 to Bulk 2). If your progress falls within these guidelines, continue with the same template.
Note: If your primary goal is to add muscle mass, it’s advised to discuss your training with an expert coach or trainer to make sure your workouts are consistent with your goals.
How Long Should I Be Cutting or Bulking?
Whether you’re bulking or cutting, a consistent diet of 8-10 weeks is typically ideal.
Why 8-10 weeks?
A diet longer than this will start to lose effectiveness in the following weeks and become unreasonably challenging to maintain.
Dieting for shorter periods is acceptable but does not yield the same magnitude of results as a longer dieting term.
Okay, then what?
Once you have reached the end of your 8-10 weeks of dieting, start to revert toward the Base template.
Example: if you finished 9 weeks of cutting on template Cut 2, you would spend your next week on Cut 1 slowly adding back in calories. If bulking you would start to decrease calories. The goal is to stabilize your weight where you currently are.
Due to daily fluctuations we recommend only changing templates weekly, not more frequently. If you have moved from Cut 2 back to Cut 1 and are still losing weight, continue back to the base template. Once your body weight has stabilized, plan to spend 4 weeks at this template.
Why should we spend 4 weeks back on the base plan?
By spending 4 weeks at a stable weight, you are resetting your body’s weight set point. This will solidify your results and put you in a position to either cut or bulk effectively again after the 4 weeks of base is complete.
Once you have completed your 4 weeks of Base and are ready to cut or bulk again, please email us to have your biometrics updated to reflect your new body weight.