This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT and by wikiHow staff writer, Hunter Rising. Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
There are 10 references cited in this article, which can be found at the bottom of the page.
This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.
This article has been viewed 44,872 times.
If you’ve gone through a bulk cycle of building muscle and eating a surplus of calories, then cutting will help you lose any fat you gained along the way. Cutting weight after bulking is simply eating fewer calories than your body needs and maintaining your fitness routine—and doing it properly ensures you stay healthy throughout the process. If you’re not sure when to start cutting after a bulk or how long to do it, we’ll cover everything you need to know. We interviewed health and fitness experts to help you figure out how to balance your nutrition and change your workout routine for maximum results.
Things You Should Know
- Start by cutting around 500 calories from your diet each day to help you burn 1 pound (0.45 kg) of fat each week.
- Stick to a diet that’s about 40% carbs, 40% lean proteins, and 20% fat to help you stay energized and lose weight after bulking.
- Continue your regular strength training workouts to maintain muscle mass. Incorporate 30 minutes of cardio every day and try HIIT exercises to burn more calories.
Steps
How Many Calories Should I Eat Per Day To Lose Weight?
Expert Q&A
Tips
Expert Interview
Thanks for reading our article! If you’d like to learn more about cutting and bulking, check out our in-depth interview with Julian Arana, M.S.eD., NCSF-CPT.
References
- ↑ https://health.clevelandclinic.org/calorie-deficit/
- ↑ https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/9-easy-follow-carb-rules-weight-loss/
- ↑ https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight/
- ↑ https://blog.nasm.org/how-many-grams-of-fat-per-day-to-lose-weight
- ↑ https://www.nih.gov/news-events/nih-research-matters/eating-highly-processed-foods-linked-weight-gain
- ↑ https://blog.nasm.org/refeeding-101
- ↑ https://www.beaumont.org/services/weight-loss/cardiovascular-training-vs-strength-training-for-weight-loss
- ↑ https://www.beaumont.org/services/weight-loss/cardiovascular-training-vs-strength-training-for-weight-loss
- ↑ https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again/