{"id":18065,"date":"2026-05-23T15:54:42","date_gmt":"2026-05-23T15:54:42","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18065"},"modified":"2026-05-23T15:54:43","modified_gmt":"2026-05-23T15:54:43","slug":"a-simple-guide-to-the-bulking-and-cutting-cycle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/a-simple-guide-to-the-bulking-and-cutting-cycle\/","title":{"rendered":"Bulking and Cutting: A Science-Backed Guide to Body Recomposition"},"content":{"rendered":"

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\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0643\u062a\u0644\u0629 \u0648\u0627\u0644\u0642\u0637\u0639\u061f<\/h2>

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\"\"\/<\/figure>

\u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629<\/h2>

\u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623\u060c \u0642\u064a\u0645 \u062a\u0631\u0643\u064a\u0628\u0629 \u062c\u0633\u0645\u0643 \u0627\u0644\u062d\u0627\u0644\u064a\u0629:<\/p>

  • Low muscle mass, any body fat level<\/strong> \u2014 prioritize a bulking phase to build your foundation<\/li>
  • Adequate muscle mass, elevated body fat (above ~15\u201318% for men, ~25\u201328% for women)<\/strong> \u2014 start with a cut to improve insulin sensitivity and hormonal environment before your next bulk<\/li>
  • Near target body fat<\/strong> \u2014 a lean bulk may suit you best<\/li> <\/ul>

    \u0641\u062d\u0635 DEXA \u0623\u0648 \u062a\u0642\u064a\u064a\u0645 \u062f\u0642\u064a\u0642 \u0644\u0644\u062c\u0644\u062f \u064a\u0645\u0646\u062d\u0643 \u0623\u0648\u0636\u062d \u0623\u0633\u0627\u0633 \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u064a\u0647.<\/p>

    \u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0638\u064a\u0645 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0632\u064a\u0627\u062f\u0629<\/h2>

    \u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h3>

    \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0633\u062a\u0645\u0631 \u062f\u0648\u0631\u0627\u062a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0645\u0646 3 \u0625\u0644\u0649 4 \u0623\u0634\u0647\u0631. \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064aJournal of the International Society of Sports Nutrition<\/em>\u064a\u062f\u0639\u0645 \u0641\u0627\u0626\u0636\u0627 \u0633\u0639\u0631\u064a\u0627 \u0645\u0639\u062a\u062f\u0644\u0627 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u0646\u0633\u0628\u0629 \u062a\u0642\u0627\u0631\u0628 10\u201320\u066a \u0641\u0648\u0642 \u0625\u062c\u0645\u0627\u0644\u064a \u0625\u0646\u0641\u0627\u0642\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0637\u0627\u0642\u0629 (TDEE) \u0644\u0644\u062d\u062f \u0645\u0646 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u062f\u0639\u0645 \u0627\u0644\u062a\u0636\u062e\u0645 [1].<\/p>

    \u0625\u0637\u0627\u0631 \u0639\u0645\u0644 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u0631\u0649 (\u0645\u062b\u0627\u0644: \u0631\u064a\u0627\u0636\u064a \u064a\u0632\u0646 180 \u0631\u0637\u0644\u0627\u060c ~2400 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u0627)<\/h3>
    Macronutrient<\/th>Target<\/th>Calories<\/th><\/tr><\/thead>
    Protein<\/td>1 g per lb bodyweight (180 g)<\/td>720 kcal<\/td><\/tr>
    Fat<\/td>0.25 g per lb bodyweight (45 g)<\/td>405 kcal<\/td><\/tr>
    Carbohydrates<\/td>Remainder (~319 g)<\/td>~1,275 kcal<\/td><\/tr><\/tbody><\/table><\/figure>

    \u0623\u0639\u0637 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 (\u0635\u062f\u0631 \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0627\u0644\u0633\u0644\u0645\u0648\u0646\u060c \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a)\u060c \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 (\u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629\u060c \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0631\u064a)\u060c \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 (\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648\u060c \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646\u060c \u0627\u0644\u062c\u0648\u0632). \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062b\u0642\u064a\u0644 \u2014 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629\u060c \u0627\u0644\u0636\u063a\u0637\u0627\u062a \u2014 \u064a\u0636\u0645\u0646 \u0623\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062f\u0641\u0639 \u062a\u0635\u0646\u064a\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0644\u0627 \u0645\u0646 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 [2].<\/p>

    \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0638\u064a\u0641\u0629 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0645\u062a\u0633\u062e\u0629<\/h3>

    A “dirty bulk” \u2014 eating indiscriminately to hit calories \u2014 increases the risk of metabolic dysfunction, elevated triglycerides, and excess fat gain that prolongs your next cutting phase. Clean bulking, focused on whole foods, produces comparable hypertrophy outcomes with significantly less unwanted fat [3].<\/p>

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    \"\"\/<\/figure>

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    \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u0631\u0649<\/h3>

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    \u0647\u0644 \u064a\u0645\u0643\u0646\u0643 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u061f<\/h2>

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    \"\"\/<\/figure>

    \u0646\u0635\u0627\u0626\u062d \u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629 \u0644\u0643\u0644\u0627 \u0627\u0644\u0645\u0631\u062d\u0644\u062a\u064a\u0646<\/h2>
    • Track TDEE accurately<\/strong> before adjusting intake \u2014 most athletes underestimate daily burn by 200\u2013400 kcal<\/li>
    • Weigh yourself at the same time daily<\/strong> (morning, post-bathroom) and use a 7-day rolling average to filter noise<\/li>
    • Adjust in 100\u2013150 kcal increments<\/strong> every 2 weeks based on rate of weight change<\/li>
    • Prioritize sleep<\/strong> \u2014 growth hormone secretion peaks during slow-wave sleep and directly supports both fat oxidation and muscle protein synthesis [6]<\/li>
    • Maintain minimum 4\u20136 weeks per phase<\/strong> before evaluating results<\/li> <\/ul>

      \u0627\u0644\u062e\u0627\u062a\u0645\u0629<\/h2>

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      Disclaimer: This article is for informational purposes only and does not constitute medical or nutritional advice. Consult a qualified sports dietitian or physician before making significant changes to your diet or training program.<\/em><\/p>

      \u0627\u0644\u0645\u0631\u0627\u062c\u0639<\/strong><\/p>

      1. Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation. J Int Soc Sports Nutr.<\/em> 2014;11:20.<\/li>
      2. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res.<\/em> 2010;24(10):2857\u20132872.<\/li>
      3. Barakat C, et al. Body recomposition: Can trained individuals build muscle and lose fat at the same time? Strength Cond J.<\/em> 2020;42(5):7\u201321.<\/li>
      4. Hall KD, et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction. Cell Metab.<\/em> 2015;22(3):427\u2013436.<\/li>
      5. Barakat C, et al. Body recomposition: Can trained individuals build muscle and lose fat at the same time? Nutrients.<\/em> 2020.<\/li>
      6. Van Cauter E, et al. Roles of sleep and sleep loss in hormonal release and metabolism. Endocr Dev.<\/em> 2010;17:11\u201321.<\/li> <\/ol>

        <\/p> ","protected":false},"excerpt":{"rendered":"

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