{"id":3774,"date":"2026-06-13T15:14:46","date_gmt":"2026-06-13T15:14:46","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3774"},"modified":"2026-06-13T15:14:46","modified_gmt":"2026-06-13T15:14:46","slug":"bulk-cut-maintain-a-complete-diet-periodization-guide-for-bodybuilders","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/bulk-cut-maintain-a-complete-diet-periodization-guide-for-bodybuilders\/","title":{"rendered":"Bulk, Cut, Maintain: A Complete Diet Periodization Guide for Bodybuilders"},"content":{"rendered":"<p>\u0625\u0630\u0627 \u062a\u0648\u0642\u0641\u062a \u0646\u062a\u0627\u0626\u062c\u0643\u060c \u0641\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u062c\u0647\u062f\u0643 \u2014 \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0639\u062f\u0645 \u062a\u0648\u0627\u0641\u0642 \u0628\u064a\u0646 \u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628\u0643. \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0639 \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u062a\u062f\u0631\u064a\u0628 \u0645\u062d\u062f\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u064a\u0642\u0644\u0644 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u064a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0623\u0628\u062d\u0627\u062b \u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064a<em>Journal of the International Society of Sports Nutrition<\/em>\u064a\u0624\u0643\u062f \u0623\u0646 \u0645\u0637\u0627\u0628\u0642\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u0643\u0628\u0631\u0649 \u0645\u0639 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u062d\u0633\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0646\u062a\u0627\u0626\u062c \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u062d\u0645\u064a\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062b\u0644\u0627\u062b \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u2014 \u0648\u0644\u0645\u0627\u0630\u0627 \u064a\u062d\u062a\u0627\u062c \u0643\u0644 \u0645\u0646\u0647\u0627 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635<\/h2> <p>\u064a\u062a\u0628\u0639 \u062a\u062f\u0631\u064a\u0628 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062d\u0644 \u0631\u0626\u064a\u0633\u064a\u0629: \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 (\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646)\u060c \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 (\u0627\u0644\u062a\u0642\u0644\u064a\u0644)\u060c \u0648\u0627\u0644\u0635\u064a\u0627\u0646\u0629 (\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0623\u0648 \u0627\u0644\u0628\u0631\u0627\u064a\u0645\u0631). \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u062a\u062d\u0645\u0644 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0637\u0627\u0642\u0629 \u0648\u0623\u0647\u062f\u0627\u0641 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0645\u0645\u0627 \u064a\u062a\u0637\u0644\u0628 \u0625\u0637\u0627\u0631\u0627 \u063a\u0630\u0627\u0626\u064a\u0627 \u0645\u0645\u064a\u0632\u0627.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649: \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 (\u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0636\u062e\u0645\u0629)<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/06\/mass-gain-macros-meal-prep.jpg\" alt=\"\"\/><\/figure> <h3 class=\"wp-block-heading\">\u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h3> <p>\u0644\u062f\u0639\u0645 \u0627\u0644\u062a\u0636\u062e\u0645\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0641\u0627\u0626\u0636 \u0633\u0639\u0631\u064a \u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647. \u0627\u0633\u062a\u0647\u062f\u0641 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0646\u0633\u0628\u0629 0.25\u20130.5\u066a \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u062a\u0631\u062c\u0645 \u0639\u0627\u062f\u0629 \u0625\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 200\u2013500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0648\u0642 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0644\u062f\u064a\u0643. \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0639\u0645\u0644\u064a\u0629: \u0627\u0636\u0631\u0628 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0623\u0631\u0637\u0627\u0644 \u0641\u064a 16 \u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u062b\u0645 \u0639\u062f\u0644 \u0644\u0644\u0623\u0639\u0644\u0649 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u064a\u062a\u062d\u0631\u0643.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/h3> <p>\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a (MPS) \u0647\u0648 \u0627\u0644\u0645\u062d\u0631\u0643 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0641\u064a<em>British Journal of Sports Medicine<\/em>\u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 1.6\u20132.2 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645\u064a\u0627 \u064a\u0639\u0638\u0645 MPS. \u0647\u062f\u0641 \u0623\u0628\u0633\u0637: 2 \u062c\u0631\u0627\u0645\/\u0643\u063a \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645\u064a\u0627\u060c \u0645\u0642\u0633\u0645\u0629 \u0639\u0644\u0649 4\u20136 \u0648\u062c\u0628\u0627\u062a.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/h3> <p>\u062d\u0648\u0627\u0644\u064a 80\u066a \u0645\u0646 \u062c\u0647\u0648\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a (\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u062e\u0632\u0646\u0629). \u0645\u0631\u0627\u062c\u0639\u0629 \u0639\u0627\u0645 2018 \u0641\u064a<em>Nutrients<\/em>\u062a\u0648\u0635\u064a \u0628 4\u20137 \u062c\u0631\u0627\u0645\/\u0643\u063a \u064a\u0648\u0645\u064a\u0627 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\u064a\u0646. \u0645\u0639\u0638\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u062a\u0631\u0641\u064a\u0647\u064a\u064a\u0646 \u064a\u0624\u062f\u0648\u0646 \u0623\u062f\u0627\u0621 \u062c\u064a\u062f\u0627 \u0639\u0646\u062f 4\u20135 \u062c\u0631\u0627\u0645\/\u0643\u062c\u0645. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0631\u064a\u0627\u0636\u064a \u064a\u0632\u0646 170 \u0631\u0637\u0644\u0627 (77 \u0643\u062c\u0645)\u060c \u0647\u0630\u0627 \u064a\u0639\u0627\u062f\u0644 \u062a\u0642\u0631\u064a\u0628\u0627 308\u2013385 \u062c\u0631\u0627\u0645 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(0.8 \u062c\u0631\u0627\u0645\/\u0643\u063a) \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. \u0628\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062d\u062f\u060c \u0644\u0627 \u064a\u0648\u0641\u0631 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0625\u0636\u0627\u0641\u064a \u0641\u0627\u0626\u062f\u0629 \u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0641\u0627\u0626\u0636.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629: \u0627\u0644\u0642\u0637\u0639<\/h2> <h3 class=\"wp-block-heading\">\u0639\u062c\u0632 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h3> <p>\u0627\u0633\u062a\u0647\u062f\u0641 \u0641\u0642\u062f\u0627\u0646 0.5\u20131\u066a \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u0627 \u2014 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0631\u064a\u0627\u0636\u064a \u064a\u0632\u0646 215 \u0631\u0637\u0644\u0627 (98 \u0643\u062c\u0645)\u060c \u0623\u064a \u062d\u0648\u0627\u0644\u064a 1\u20132 \u0631\u0637\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0648\u0642\u0641 \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 250\u2013500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u0627.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (\u0623\u0639\u0644\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0637\u0639)<\/h3> <p>\u062a\u0632\u062f\u0627\u062f \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u0646\u0642\u0635 \u0644\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0634\u0628\u0639. \u0623\u062f\u0644\u0629 \u0645\u0646<em>Sports Medicine<\/em>\u064a\u062f\u0639\u0645 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0627 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 2.2\u20132.5 \u062c\u0645\/\u0643\u063a \u064a\u0648\u0645\u064a\u0627 \u062e\u0644\u0627\u0644 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0642\u0637\u0639\u060c \u0645\u0639 \u0646\u0637\u0627\u0642\u0627\u062a \u0641\u0639\u0627\u0644\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 2.0\u20133.1 \u062c\u0645\/\u0643\u063a \u062d\u0633\u0628 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0641\u0631\u062f\u064a\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646<\/h3> <p>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u0648\u0642 2 \u062c\u0631\u0627\u0645\/\u0643\u063a \u064a\u0648\u0645\u064a\u0627 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u064a\u062c\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0645\u0639\u062a\u062f\u0644 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u2014 \u0647\u062f\u0641 1 \u062c\u0631\u0627\u0645\/\u0643\u063a \u064a\u0648\u0645\u064a\u0627 \u2014 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u0633\u0628\u0628\u0647 \u062a\u0642\u064a\u064a\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 3: \u0627\u0644\u0635\u064a\u0627\u0646\u0629 (\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0645\u0647\u064a\u062f)<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/06\/athlete-strength-training-maintenance-phase.jpg\" alt=\"\"\/><\/figure> <p>\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0635\u064a\u0627\u0646\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u0624\u062f\u064a \u0648\u0638\u064a\u0641\u0629 \u062d\u0627\u0633\u0645\u0629: \u0627\u0644\u0633\u0645\u0627\u062d \u0644\u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u060c \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629. \u0641\u0643\u0631 \u0641\u064a \u0630\u0644\u0643 \u0643\u062a\u062d\u0636\u064a\u0631 \u0644\u062c\u0633\u0645\u0643 \u0644\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0646\u0645\u0648.<\/p> <h3 class=\"wp-block-heading\">\u0646\u0647\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/h3> <p>\u0627\u0644\u062a\u062d\u0648\u0644 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062d\u062c\u0645 \u0623\u0642\u0644 \u0648\u0642\u0648\u0629 \u0623\u0639\u0644\u0649 \u2014 \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 5 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0639\u0646\u062f \u0623\u062d\u0645\u0627\u0644 \u0623\u062b\u0642\u0644 \u0645\u0645\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0636\u062e\u0645\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/h3> <ul class=\"wp-block-list\"><li><strong>Protein:<\/strong> 2 g\/kg (same as mass phase)<\/li> <li><strong>Carbohydrates:<\/strong> 2.5\u20133 g\/kg (roughly half of peak mass phase intake)<\/li> <li><strong>Fat:<\/strong> 1.25\u20131.5 g\/kg (increased to offset reduced carbohydrate intake and support hormone levels)<\/li> <\/ul> <p>\u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0645\u0633\u062a\u0648\u0649 \u0635\u064a\u0627\u0646\u0629 \u0648\u0639\u062f\u0644 \u0628\u0645\u0642\u062f\u0627\u0631 250\u2013500 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u0627 \u0625\u0630\u0627 \u062a\u063a\u064a\u0631 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0623\u0643\u062b\u0631 \u0645\u0646 \u062d\u0648\u0627\u0644\u064a 0.45 \u0643\u062c\u0645 \u0641\u064a \u0623\u064a \u0627\u062a\u062c\u0627\u0647.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u062a\u062c\u0645\u064a\u0639\u0647\u0627: \u062a\u0633\u0644\u0633\u0644 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0639\u064a\u0646\u0627\u062a<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/06\/periodization-cycle-infographic-layout.jpg\" alt=\"\"\/><\/figure> <p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062f\u0623\u0648\u0646 \u0645\u0646 \u062d\u0648\u0627\u0644\u064a 10\u066a \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0633\u0644\u0633\u0644 \u0627\u0644\u062a\u0627\u0644\u064a \u0647\u0648 \u0625\u0637\u0627\u0631 \u0639\u0645\u0644\u064a:<\/p> <ul class=\"wp-block-list\"><li><strong>Mass Gain Phase:<\/strong> 10\u201316 weeks (until approximately 15% body fat)<\/li> <li><strong>Maintenance\/Primer Phase:<\/strong> 4 weeks<\/li> <li><strong>Cutting Phase:<\/strong> 3\u20138 weeks (until returning to 8\u201310% body fat)<\/li> <li><strong>Repeat<\/strong><\/li> <\/ul> <p>\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0636\u0645\u0646 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u062a\u0628\u0639 \u0648\u0632\u0646 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u060c \u0635\u0648\u0631 \u0627\u0644\u062a\u0642\u062f\u0645\u060c \u0648\u062d\u064a\u062b\u0645\u0627 \u0623\u0645\u0643\u0646\u060c \u0642\u064a\u0627\u0633\u0627\u062a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u0643\u0627\u0644\u0628\u0631 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0637\u064a\u0627\u062a \u0627\u0644\u062c\u0644\u062f.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u0644\u0635\u0629<\/h2> <ul class=\"wp-block-list\"><li>Match caloric intake and macronutrient ratios to your current training phase<\/li> <li>Do not chronically bulk or cut \u2014 incorporate maintenance phases to protect long-term progress<\/li> <li>Adjust carbohydrates first when fine-tuning intake; protein should remain stable or increase during deficits<\/li> <li>Monitor scale weight weekly and make incremental adjustments of 250\u2013500 calories at a time<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><strong>\u0627\u0644\u0645\u0635\u0627\u062f\u0631:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Stokes, T., et al. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. <em>Nutrients<\/em>, 10(2), 180.<\/li> <li>Morton, R.W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. <em>British Journal of Sports Medicine<\/em>, 52(6), 376\u2013384.<\/li> <li>Burke, L.M., et al. (2011). Carbohydrates for training and competition. <em>Journal of Sports Sciences<\/em>, 29(S1), S17\u2013S27.<\/li> <li>Helms, E.R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. <em>Journal of the International Society of Sports Nutrition<\/em>, 11, 20.<\/li> <\/ul> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>Disclaimer: This article is intended for general informational and educational purposes only. It does not constitute medical or dietary advice. Consult a registered dietitian or qualified healthcare professional before making significant changes to your nutrition or training program, particularly if you have an existing health condition.<\/em><\/p> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u062a\u0648\u0642\u0641\u062a \u0646\u062a\u0627\u0626\u062c\u0643\u060c \u0641\u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u062c\u0647\u062f\u0643 \u2014 \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0639\u062f\u0645 \u062a\u0648\u0627\u0641\u0642 \u0628\u064a\u0646 \u0645\u0627 \u062a\u0623\u0643\u0644\u0647 \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628\u0643. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19514,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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