Key Takeaway: Cutting requires a 15–25% caloric deficit with elevated protein (2.0g/kg) to preserve muscle. Lean bulking requires a modest 5–10% surplus (200–300 kcal) with higher carbohydrates to fuel training volume while minimizing fat gain.
The Cutting Framework
- Energy: 300–500 kcal below TDEE.
- Protein: 2.0–2.4g / kg bodyweight.
- Fats: 20–25% of total calories.
- Carbs: Remainder of calories.
The Lean Bulking Framework
- Energy: 200–300 kcal above TDEE.
- Protein: 1.6–2.0g / kg bodyweight.
- Fats: 20–30% of total calories.
- Carbs: Raised significantly to support glycogen re-synthesis.
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Scientific References & Clinical Studies
- Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation — J Int Soc Sports Nutr, 2014
Related Nutrition Guides & Tools
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Wissenschaftliche Referenzen & Studien
- Self-monitoring in weight loss: a systematic review — J Am Diet Assoc.
- Dietary energy density and behavioral compliance — Lancet Diabetes Endocrinol.