Muscle gain
Mass gain means intentionally consuming more calories than you burn in order to gain mass, especially muscle mass.
Explanation: along with an increase in muscle mass, you will certainly gain fat. However, if the process is structured correctly, then the increase in fat will be minimal.
Drying
A calorie deficit, or weight loss, is the act of intentionally eating fewer calories than you burn in order to lose weight, ideally fat. The goal here is to maintain as much muscle mass as possible and lose weight primarily through fat.
These methods are often used alternately to first build muscle and then lose excess fat.
Body building goals
- The first thing absolutely everyone should do is think, plan and work hard — and your body will start working for you.
- Start by asking, “What are my goals?”
- Have a clear plan before you act. Ideally, it should be adjusted or compiled by a competent coach.
- Organize your gym schedule to achieve greater results than before.
What to do in the gym?
We recommend that both when bulking and if you are working on getting rid of excess fat, your training focuses on heavy strength work with less or no cardio.
What is the deficit and surplus?
What happens in the gym matters. However, you will only achieve your goals when you consume what your body needs.
Weight
A bulking diet requires consuming many more calories than usual from all three macronutrients: fat, carbohydrates and protein. However. Try to significantly increase your carbohydrate intake. The extra calories act as a source of fuel, so you can actually exercise harder and more powerfully.
Shortage
You need to make sure you maintain a calorie deficit—consuming less than what your body burns. In order for weight loss to occur due to fat and not muscle, it is necessary to adhere to strict protein intake. Consume at least 1.6–1.8 grams, and if you train intensively, then 1.8–2 grams of protein per day.
Discipline and Commitment
This is where discipline is crucial, and it also pays off in results in the end. Alternate these two cycles, and success in building your body is guaranteed.