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What is Bulking, Cutting and Macros?

Body Builders on Stage

What is Bulking, Cutting and Macros? these are some of the most commonly asked questions by new and old fitness enthusiasts a like.

Embarking on a fitness journey involves more than just lifting weights and hitting the treadmill.

Understanding key concepts like bulking, cutting, and macros can significantly impact your progress and help you achieve your fitness goals. Today we’re going to take a quick overview and help demystifying these terms by providing insights on what they mean into how they can shape your body transformation.

Bulking: Building the Foundation

Bulking is a phase in which the primary goal is to gain muscle mass and size. This doesn’t mean a free pass to consume unlimited pizza and burgers. Instead, it involves a controlled increase in caloric intake to support muscle growth. The key is to consume a slight caloric surplus, providing your body with the extra energy it needs for rigorous workouts and muscle repair.

It’s important that the bulking phase is as nutrient rich as possible and avoiding fatty or high calorie low nutrient foods is a must! In this phase you want to ensure you are consuming 10% to 20% more calories than maintenance. This is the amount your body requires to function and perform all your daily routines.

Tips for Bulking:

  1. Focus on nutrient-dense foods, including lean proteins, complex carbohydrates, and healthy fats.
  2. Gradually increase your caloric intake to avoid excessive fat gain.
  3. Prioritise strength training to stimulate muscle growth.
cut body builders

Cutting: Sculpting the Masterpiece

Cutting is the phase that follows bulking, where the goal is to reduce body fat while preserving muscle mass. This involves creating a caloric deficit, meaning you consume fewer calories than your body needs to reduce body fat and maintain muscle mass. This provides that enhanced muscle definition that is required by body builders on stage.

While the process may seem challenging, it is a crucial step to reveal the lean, sculpted physique underneath.

Tips for Cutting:

  1. Emphasise high-protein foods to preserve muscle mass.
  2. Include a mix of cardiovascular exercises to enhance calorie burning.
  3. Gradually reduce calorie intake to avoid muscle loss and energy depletion.

Macros: The Building Blocks of Nutrition

Macros, short for macronutrients, are the three essential components of your diet: proteins, carbohydrates, and fats. Understanding the role of each macro is vital for tailoring your nutrition to your specific fitness goals.

Proteins: Proteins are the building blocks of muscles. They aid in muscle repair and growth, making them essential during both bulking and cutting phases. Include sources like lean meats, poultry, fish, eggs, and plant-based proteins in your diet.

Carbohydrates: Carbs are your body’s primary energy source. During bulking, they provide the fuel for intense workouts, while in cutting, they should be consumed strategically to meet energy demands. Opt for complex carbohydrates like whole grains, fruits, and vegetables.

Fats: Healthy fats play a crucial role in hormone production and overall health. Include sources such as avocados, nuts, seeds, and olive oil. While fats are more calorie-dense, they are essential for a balanced diet.

Incorporating bulking, cutting, and macro-based nutrition into your fitness journey empowers you to take control of your body composition. Remember that these processes are not one-size-fits-all; individual factors such as metabolism, activity level, and body type play a role.

Consult with a fitness professional or nutritionist to tailor these concepts to your unique needs, and embark on a well-informed journey toward a healthier, stronger you.

While you’re here don’t forget to checkout our ONLINE STORE for our premium Aussie Supplements and subscribe to our YOUTUBE channel for all the latest motivational and training tips to help you reach your goals.

As a caring and hands on dad, Simon devotes himself to his family, career and health.

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