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summaryīodybuilding consists of three main phases - bulking, cutting, and maintenance. One review found that the average calorie intake of bodybuilders during the bulking phase was 3,800 calories per day for men and 3,200 for women, compared with 2,400 and 1,200 calories during the cutting phase, respectively ( 5). The goal of this phase is generally to maintain - not gain - muscle mass ( 2, 3, 4). To varying degrees, body fat tends to accumulate during bulking due to excess calorie intake ( 1).Ĭutting, or the fat loss phase, refers to a gradual decrease in calorie intake and increase in aerobic training to reduce excess body fat from the bulking phase, allowing for improved muscle definition ( 2).ĭuring the cutting phase, bodybuilders eat fewer calories than their bodies require, which puts them at a disadvantage for building muscle.

These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training ( 1). You’re meant to intentionally consume more calories than your body needs for a set period - often 4–6 months. Among competitive bodybuilders, preparation for their contests can be considered a fourth phase.īulking is the muscle-gaining phase.

The three main phases in bodybuilding are bulking, cutting, and maintenance. Bodybuilding is both a recreational and competitive sport that rewards muscle size and definition.