{"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\/fr\/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>Si vos r\u00e9sultats stagnent, le probl\u00e8me ne vient peut-\u00eatre pas de votre effort \u2014 cela peut \u00eatre un d\u00e9calage entre ce que vous mangez et votre fa\u00e7on de vous entra\u00eener. La p\u00e9riodisation des r\u00e9gimes aligne votre strat\u00e9gie nutritionnelle \u00e0 chaque phase d\u2019entra\u00eenement distincte, maximisant le gain musculaire, minimisant l\u2019accumulation de graisse et favorisant la r\u00e9cup\u00e9ration. Recherches publi\u00e9es dans le<em>Journal of the International Society of Sports Nutrition<\/em>confirme que l\u2019adaptation de l\u2019apport calorique et de la distribution des macronutriments aux besoins d\u2019entra\u00eenement am\u00e9liore significativement les r\u00e9sultats en composition corporelle par rapport aux approches alimentaires statiques.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">Les 3 phases d\u2019entra\u00eenement \u2014 et pourquoi chacune a besoin de son propre r\u00e9gime alimentaire<\/h2> <p>L\u2019entra\u00eenement de la composition corporelle suit trois phases principales : prise de masse (prise de masse), perte de graisse (coupe) et maintien (transition ou amorce). Chaque phase comporte des besoins \u00e9nerg\u00e9tiques et des objectifs physiologiques diff\u00e9rents, n\u00e9cessitant un cadre nutritionnel distinct.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">Phase 1 : Gain de masse (Bulking)<\/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\">Surplus calorique<\/h3> <p>Pour soutenir l\u2019hypertrophie, vous avez besoin d\u2019un surplus calorique contr\u00f4l\u00e9. Visez un gain de poids de 0,25 \u00e0 0,5 % du poids corporel par semaine, ce qui correspond g\u00e9n\u00e9ralement \u00e0 environ 200 \u00e0 500 calories au-dessus de votre niveau de maintien. Un point de d\u00e9part pratique : multipliez votre poids corporel en livres par 16 pour estimer les besoins caloriques quotidiens, puis ajustez \u00e0 la hausse si la balance ne bouge pas.<\/p> <h3 class=\"wp-block-heading\">Prot\u00e9ine<\/h3> <p>La synth\u00e8se des prot\u00e9ines musculaires (MPS) stimule la croissance musculaire. Recherche dans le<em>British Journal of Sports Medicine<\/em>indique que 1,6 \u00e0 2,2 g de prot\u00e9ines par kilogramme de poids corporel par jour maximisent la MPS. Un objectif plus simple : 2 g\/kg de poids corporel par jour, r\u00e9partis sur 4 \u00e0 6 repas.<\/p> <h3 class=\"wp-block-heading\">Glucides<\/h3> <p>Environ 80 % de l\u2019effort d\u2019entra\u00eenement en r\u00e9sistance est aliment\u00e9 par le glycog\u00e8ne musculaire (glucides stock\u00e9s). Une revue de 2018 dans<em>Nutrients<\/em>Recommande 4 \u00e0 7 g\/kg par jour pour les athl\u00e8tes de force. La plupart des halt\u00e9rophiles r\u00e9cr\u00e9atifs obtiennent de bons r\u00e9sultats \u00e0 4 \u00e0 5 g\/kg. Pour un athl\u00e8te de 77 kg (170 lb), cela \u00e9quivaut \u00e0 environ 308 \u00e0 385 g de glucides par jour.<\/p> <h3 class=\"wp-block-heading\">Lipides alimentaires<\/h3> <p>Les graisses sont non n\u00e9gociables pour la production de testost\u00e9rone et la sant\u00e9 hormonale. Maintenez l\u2019apport en graisses entre 20 et 30 % des calories totales, avec un plafond pratique d\u2019environ 0,35 g\/lb (0,8 g\/kg) de poids corporel. Au-del\u00e0 de ce seuil, une consommation suppl\u00e9mentaire de graisses n\u2019apporte aucun b\u00e9n\u00e9fice hormonal suppl\u00e9mentaire lors d\u2019un surplus.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">Phase 2 : Coupe<\/h2> <h3 class=\"wp-block-heading\">D\u00e9ficit calorique<\/h3> <p>Visez une perte de 0,5 \u00e0 1 % de son poids corporel par semaine \u2014 pour un athl\u00e8te de 98 kg (215 lb), cela signifie environ 1 \u00e0 2 lb par semaine. Lorsque les progr\u00e8s stagnent, r\u00e9duisez leur apport de 250 \u00e0 500 calories par jour.<\/p> <h3 class=\"wp-block-heading\">Prot\u00e9ines (plus \u00e9lev\u00e9es pendant une coupe)<\/h3> <p>Les besoins en prot\u00e9ines augmentent en d\u00e9ficit pour prot\u00e9ger la masse maigre et am\u00e9liorer la sati\u00e9t\u00e9. Preuves issues de<em>Sports Medicine<\/em>Permet une consommation de 2,2 \u00e0 2,5 g\/kg par jour lors des phases de coupe, avec des plages effectives comprises entre 2,0 et 3,1 g\/kg selon les besoins individuels.<\/p> <h3 class=\"wp-block-heading\">Glucides et graisses<\/h3> <p>Maintenez les glucides au-dessus de 2 g\/kg par jour aussi longtemps que possible pour maintenir la qualit\u00e9 de l\u2019entra\u00eenement. La graisse doit \u00eatre l\u00e9g\u00e8rement augment\u00e9e par rapport \u00e0 la phase massive \u2014 cible 1 g\/kg par jour \u2014 afin d\u2019att\u00e9nuer les perturbations hormonales qu\u2019une restriction calorique prolong\u00e9e peut provoquer.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">Phase 3 : Entretien (phase d\u2019amorce)<\/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>Les phases de maintien sont souvent n\u00e9glig\u00e9es, mais elles remplissent une fonction essentielle : permettre \u00e0 votre corps de r\u00e9cup\u00e9rer de la fatigue accumul\u00e9e \u00e0 l\u2019entra\u00eenement, de restaurer la sensibilit\u00e9 \u00e0 l\u2019insuline et de consolider les gains musculaires avant le prochain blocage dur. Consid\u00e9rez cela comme une pr\u00e9paration de votre syst\u00e8me \u00e0 la prochaine phase de croissance.<\/p> <h3 class=\"wp-block-heading\">Approche de formation<\/h3> <p>Passez \u00e0 un travail de force \u00e0 faible volume et intensit\u00e9 plus \u00e9lev\u00e9e \u2014 par exemple, 3 s\u00e9ries de 5 r\u00e9p\u00e9titions \u00e0 des charges plus lourdes que celles utilis\u00e9es lors du bulking.<\/p> <h3 class=\"wp-block-heading\">Recommandations nutritionnelles<\/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>Mangez en calories d\u2019entretien et ajustez de 250 \u00e0 500 calories par jour si le poids corporel d\u00e9passe de plus d\u2019environ 0,45 kg dans un sens ou dans l\u2019autre.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">Assembler tout cela : une s\u00e9quence de p\u00e9riodisation d\u2019exemple<\/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>Pour les athl\u00e8tes commen\u00e7ant \u00e0 environ 10 % de masse grasse, la s\u00e9quence suivante est un cadre pratique :<\/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>Les outils de suivi doivent inclure le poids hebdomadaire de la balance, des photos de progression et, lorsque possible, des mesures de composition corporelle comme des \u00e9triers de plis cutan\u00e9s.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">Points cl\u00e9s<\/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>Sources :<\/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>Si vos r\u00e9sultats stagnent, le probl\u00e8me ne vient peut-\u00eatre pas de votre effort \u2014 cela peut \u00eatre un d\u00e9calage entre [&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 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\/06\/diet-periodization-bodybuilders-hero.jpg","fifu_image_alt":"","footnotes":""},"categories":[19],"tags":[160,147,148,159,25],"class_list":["post-3774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-bulky","tag-cutting","tag-guide","tag-gym-fitness","tag-nutrition"],"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":false,"content":true,"excerpt":false},"de":{"title":false,"content":true,"excerpt":false},"fr":{"title":false,"content":true,"excerpt":false},"ru":{"title":false,"content":true,"excerpt":false},"hi":{"title":false,"content":true,"excerpt":false},"ar":{"title":false,"content":true,"excerpt":false},"tr":{"title":false,"content":true,"excerpt":false},"it":{"title":false,"content":true,"excerpt":false},"pt":{"title":false,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/06\/diet-periodization-bodybuilders-hero.jpg","categories_details":[{"id":19,"name":"Nutrition","count":203,"parent":0}],"tags_details":[{"id":160,"name":"Bulky","count":1,"parent":0},{"id":147,"name":"Cutting","count":1,"parent":0},{"id":148,"name":"Guide","count":2,"parent":0},{"id":159,"name":"Gym fitness","count":1,"parent":0},{"id":25,"name":"Nutrition","count":17,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":8724,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3774","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=3774"}],"version-history":[{"count":13,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3774\/revisions"}],"predecessor-version":[{"id":19515,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3774\/revisions\/19515"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/19514"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=3774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=3774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=3774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}