Hence why having an idea of an individual’s TDEE is important. Meaning, more calories need to be lost than gained. When cutting, an individual is in a caloric deficit. The calories needed for maintaining a person’s current weight or total daily energy expenditure (TDEE) can be roughly estimated based on age, sex, height, weight, and activity level. However, the cutting phase takes longer for bodybuilders.Ī 2013 paper published in the International Journal of Sports Physiology and Performance notes that professional bodybuilders can go through a cutting phase of more than three months. Other sports can involve a short-term cutting phase prior to an event. While cutting is also done in other sports, it is more pronounced in bodybuilding. The cutting phase will strive to reduce the fat gained through bulking while maintaining the muscle mass. However, bulking will always have weight gain associated with fat. The opposite of the cutting phase is the bulking phase – this is the phase wherein the goal is to gain weight (primarily muscle). The cutting phase is important, especially for body builders because cutting helps define their muscles. This means that a successful cutting phase will make an individual lose weight mainly by losing visceral fat and other body fat parameters. The cutting phase is an integral phase in a Bodybuilder’s or Athlete’s fitness journey wherein weight loss is achieved while maintaining as much muscle as possible. However, in order to achieve a dietary goal such as bulking or cutting, these macronutrients must be consumed in the correct ratios. In combination, carbs, fats, and protein make up the macronutrients needed in the body. Found in fast food, butter, and tropical oils, these increase risk of heart disease. On the other hand, saturated and trans fats should be avoided. These can be obtained from vegetable oils, fish oils, nuts, and seeds. For example, unsaturated fats (either monounsaturated or polyunsaturated) are more recommended as these are healthier forms of dietary fats. These categories are based on their chemical structures: saturated fats do not have double bonds between their carbon molecules, monounsaturated fats have one, polyunsaturated fats have more than one, and trans fats are hydrogenated fats.įrom a health perspective, there are kinds that are healthier than others. In a dietary context, fats can be divided into four groups: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. This macronutrient is stored as a long-chained biomolecule but in times of need, fats can be broken down to smaller fatty acids that can be used in the production of ATP. Fatsįats (lipids) primarily serve as an energy store for the body. While the body can produce most of the 20 amino acids, there are several essential amino acids that are not produced in the body and have to be obtained through diet.Įven though there are only 20 amino acids, these can form chains of different combinations to make up the thousands of proteins the body needs to function. Protein serves as a building block for musculature in the body and as a macronutrient, the body breaks down protein found in meat, dairy, eggs, fish, and legumes into amino acids.Īmino acids are single molecular units that chain together to form proteins. ATP is the primary energy currency of the body for chemical syntheses, nerve impulse travel, and muscle contraction. Glucose (a simple carbohydrate) is required for ATP (adenosine triphosphate) production. These come in the form of starches and fibers which can be found in food such as fruits, vegetables, and grains.Ĭarbs function as the primary source of fuel for the body. CarbohydratesĬarbohydrates (carbs) are long-chained biomolecules primarily made up of carbon, hydrogen, and oxygen atoms. These nutrients are considered to be “macro” as they are needed by the body in large amounts, unlike micronutrients (e.g., vitamins and minerals) which are needed in small amounts. Macros are categorized into three major groups: carbohydrates, fats, and proteins. Macronutrients (macros) are major sources of energy and calories for the body.
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