{"id":18065,"date":"2026-05-23T15:54:42","date_gmt":"2026-05-23T15:54:42","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18065"},"modified":"2026-05-23T15:54:47","modified_gmt":"2026-05-23T15:54:47","slug":"a-simple-guide-to-the-bulking-and-cutting-cycle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/a-simple-guide-to-the-bulking-and-cutting-cycle\/","title":{"rendered":"Bulking and Cutting : Guide scientifique de la recomposition corporelle"},"content":{"rendered":"

Que vous souhaitiez prendre du muscle s\u00e9rieux ou r\u00e9v\u00e9ler la d\u00e9finition que vous avez durement construite, comprendre le cadre de la masse et de la d\u00e9coupe est l\u2019un des outils les plus pratiques de votre bo\u00eete \u00e0 outils d\u2019entra\u00eenement. Voici comment faire correctement les deux phases \u2014 et comment savoir laquelle vous avez r\u00e9ellement besoin en ce moment.<\/p>

Quelle est la diff\u00e9rence entre le volume et la coupe ?<\/h2>

Le bulking est une phase structur\u00e9e de surplus calorique con\u00e7ue pour maximiser la synth\u00e8se des prot\u00e9ines musculaires. La r\u00e9duction est une phase de d\u00e9ficit calorique visant \u00e0 perdre la graisse stock\u00e9e tout en pr\u00e9servant la masse maigre. Les deux objectifs sont m\u00e9taboliquement oppos\u00e9s \u2014 votre corps a besoin d\u2019\u00e9nergie exc\u00e9dentaire pour construire des tissus et un d\u00e9ficit pour oxyder la graisse \u2014 c\u2019est pourquoi la plupart des athl\u00e8tes alternent entre ces \u00e9l\u00e9ments plut\u00f4t que d\u2019essayer les deux simultan\u00e9ment.<\/p>

\"\"\/<\/figure>

Choisir votre point de d\u00e9part<\/h2>

Avant de commencer, \u00e9valuez votre composition corporelle actuelle :<\/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>

    Un scan DEXA ou une \u00e9valuation valid\u00e9e des plis cutan\u00e9s vous donne la base la plus claire sur laquelle travailler.<\/p>

    Comment structurer une phase de masse<\/h2>

    Dur\u00e9e et objectifs caloriques<\/h3>

    Les cycles de masse efficaces durent g\u00e9n\u00e9ralement 3 \u00e0 4 mois. Des recherches publi\u00e9es dans leJournal of the International Society of Sports Nutrition<\/em>soutient un surplus calorique modeste d\u2019environ 10 \u00e0 20 % au-dessus de votre d\u00e9pense \u00e9nerg\u00e9tique quotidienne totale (TDEE) afin de limiter l\u2019accumulation de graisse tout en soutenant l\u2019hypertrophie [1].<\/p>

    Cadre des macronutriments (Exemple : athl\u00e8te de 180 lb, ~2 400 kcal\/jour)<\/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>

    Privil\u00e9giez les prot\u00e9ines maigres (poitrine de poulet, saumon, yaourt grec), les glucides complexes (avoine, patate douce, riz sauvage) et les bonnes graisses (avocat, huile d\u2019olive, noix). Le soulevement compos\u00e9 lourd \u2014 squats, soulev\u00e9s de terre, presses \u2014 garantit que les calories exc\u00e9dentaires favorisent la synth\u00e8se musculaire plut\u00f4t que le stockage de graisse [2].<\/p>

    Prise de masse propre vs. sale<\/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>

    Comment structurer une phase de coupe<\/h2>
    \"\"\/<\/figure>

    Dur\u00e9e et d\u00e9ficit calorique<\/h3>

    Une r\u00e9duction de 8 \u00e0 12 semaines est optimale pour la plupart des athl\u00e8tes. Visez un d\u00e9ficit mod\u00e9r\u00e9 de 300 \u00e0 500 kcal\/jour en dessous du TDEE. Une restriction agressive en dessous de votre taux m\u00e9tabolique basal (BMR) supprime le taux m\u00e9tabolique et acc\u00e9l\u00e8re le catabolisme musculaire \u2014 deux r\u00e9sultats \u00e0 \u00e9viter [4].<\/p>

    Ajustements des macronutriments<\/h3>

    Maintenez un apport en prot\u00e9ines \u00e9lev\u00e9 \u2014 au moins 1 g par livre de poids corporel \u2014 pour prot\u00e9ger la masse maigre sous un d\u00e9ficit de d\u00e9g\u00e2ts. R\u00e9duisez les glucides pour cr\u00e9er votre \u00e9cart calorique tout en maintenant les graisses \u00e0 un niveau favorable \u00e0 la sant\u00e9 hormonale. Int\u00e9grez un entra\u00eenement en r\u00e9sistance \u00e0 plus de r\u00e9p\u00e9titions et un cardio strat\u00e9gique pour augmenter la d\u00e9pense calorique sans sacrifier le stimulus musculaire.<\/p>

    Peut-on prendre du muscle et perdre de la graisse en m\u00eame temps ?<\/h2>

    La recomposition corporelle est possible, en particulier pour les d\u00e9butants, les athl\u00e8tes d\u00e9grad\u00e9s et ceux qui reviennent d\u2019une pause. Cependant, le rythme simultan\u00e9 de prise de masse et de perte de graisse est nettement plus lent que lors des cycles d\u00e9di\u00e9s de prise de masse ou de coupe. Un bilan 2020 dansNutrients<\/em>Il a constat\u00e9 que les r\u00e9sultats de recomposition \u00e9taient les plus prononc\u00e9s chez les individus ayant une plus grande base de masse grasse et une exp\u00e9rience d\u2019entra\u00eenement plus faible [5].<\/p>

    Pour les athl\u00e8tes interm\u00e9diaires et avanc\u00e9s, les phases d\u00e9di\u00e9es au cyclisme restent la voie la plus efficace en termes de temps vers votre physique cible.<\/p>

    \"\"\/<\/figure>

    Conseils d\u2019expert pour les deux phases<\/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>

      Conclusion<\/h2>

      La prise de masse et la r\u00e9duction ne sont pas des suppositions \u2014 ce sont des phases physiologiques programmables avec des entr\u00e9es claires et des sorties mesurables. Ajustez votre surplus ou votre d\u00e9ficit, prot\u00e9gez votre apport en prot\u00e9ines, soulevez lourdement et r\u00e9guli\u00e8rement, et vous orienterez l\u2019aiguille dans la bonne direction \u00e0 chaque cycle.<\/p>

      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>

      R\u00e9f\u00e9rences<\/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":"

        Que vous souhaitiez prendre du muscle s\u00e9rieux ou r\u00e9v\u00e9ler la d\u00e9finition que vous avez durement construite, comprendre le cadre de […]<\/p>\n","protected":false},"author":2,"featured_media":19449,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/05\/bulking-cutting-guide-hero.jpg","fifu_image_alt":"","footnotes":""},"categories":[139],"tags":[],"class_list":["post-18065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscle-building"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"fr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/05\/bulking-cutting-guide-hero.jpg","categories_details":[{"id":139,"name":"Muscle Building","count":54,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":4838,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/18065","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/comments?post=18065"}],"version-history":[{"count":4,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/18065\/revisions"}],"predecessor-version":[{"id":19450,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/18065\/revisions\/19450"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/19449"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=18065"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=18065"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=18065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}