{"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\/ru\/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>\u0415\u0441\u043b\u0438 \u0432\u0430\u0448\u0438 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u0437\u0430\u0441\u0442\u043e\u043f\u043e\u0440\u0438\u043b\u0438\u0441\u044c, \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043d\u0435 \u0432 \u0432\u0430\u0448\u0438\u0445 \u0443\u0441\u0438\u043b\u0438\u044f\u0445 \u2014 \u0430 \u0432 \u043d\u0435\u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0438 \u043c\u0435\u0436\u0434\u0443 \u0442\u0435\u043c, \u0447\u0442\u043e \u0432\u044b \u0435\u0434\u0438\u0442\u0435, \u0438 \u0441\u043f\u043e\u0441\u043e\u0431\u043e\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u041f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0430\u0446\u0438\u044f \u0434\u0438\u0435\u0442\u044b \u0441\u043e\u0433\u043b\u0430\u0441\u0443\u0435\u0442 \u0432\u0430\u0448\u0443 \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0438\u044e \u043f\u0438\u0442\u0430\u043d\u0438\u044f \u0441 \u043a\u0430\u0436\u0434\u043e\u0439 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u043e\u0439 \u0444\u0430\u0437\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438, \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u044f \u043d\u0430\u0431\u043e\u0440 \u043c\u044b\u0448\u0446, \u043c\u0438\u043d\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u044f \u043d\u0430\u043a\u043e\u043f\u043b\u0435\u043d\u0438\u0435 \u0436\u0438\u0440\u0430 \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435, \u043e\u043f\u0443\u0431\u043b\u0438\u043a\u043e\u0432\u0430\u043d\u043d\u043e\u0435 \u0432<em>Journal of the International Society of Sports Nutrition<\/em>\u043f\u043e\u0434\u0442\u0432\u0435\u0440\u0436\u0434\u0430\u0435\u0442, \u0447\u0442\u043e \u0441\u043e\u0433\u043b\u0430\u0441\u043e\u0432\u0430\u043d\u0438\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u044f \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0438 \u0440\u0430\u0441\u043f\u0440\u0435\u0434\u0435\u043b\u0435\u043d\u0438\u044f \u043c\u0430\u043a\u0440\u043e\u043d\u0443\u0442\u0440\u0438\u0435\u043d\u0442\u043e\u0432 \u0441 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<p>\u0422\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0441\u043e\u0441\u0442\u0430\u0432\u0430 \u0442\u0435\u043b\u0430 \u043f\u0440\u043e\u0445\u043e\u0434\u044f\u0442 \u0447\u0435\u0440\u0435\u0437 \u0442\u0440\u0438 \u043e\u0441\u043d\u043e\u0432\u043d\u044b\u0435 \u044d\u0442\u0430\u043f\u044b: \u043d\u0430\u0431\u043e\u0440 \u043c\u0430\u0441\u0441\u044b (\u043d\u0430\u0431\u043e\u0440 \u043c\u0430\u0441\u0441\u044b), \u043f\u043e\u0442\u0435\u0440\u044f \u0436\u0438\u0440\u0430 (\u0441\u0440\u0435\u0437\u043a\u0430) \u0438 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 (\u043f\u0435\u0440\u0435\u0445\u043e\u0434 \u0438\u043b\u0438 \u043f\u0440\u0430\u0439\u043c\u0435\u0440). \u041a\u0430\u0436\u0434\u0430\u044f \u0444\u0430\u0437\u0430 \u043d\u0435\u0441\u0451\u0442 \u0440\u0430\u0437\u043d\u044b\u0435 \u044d\u043d\u0435\u0440\u0433\u0435\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u0438 \u0438 \u0444\u0438\u0437\u0438\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u0446\u0435\u043b\u0438, \u0442\u0440\u0435\u0431\u0443\u044f \u043e\u0441\u043e\u0431\u043e\u0439 \u043f\u0438\u0449\u0435\u0432\u043e\u0439 \u0441\u0438\u0441\u0442\u0435\u043c\u044b.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0424\u0430\u0437\u0430 1: \u041d\u0430\u0431\u043e\u0440 \u043c\u0430\u0441\u0441\u044b (\u043d\u0430\u043a\u043e\u043f\u043b\u0435\u043d\u0438\u0435)<\/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\">\u0418\u0437\u0431\u044b\u0442\u043e\u043a \u043a\u0430\u043b\u043e\u0440\u0438\u0439<\/h3> <p>\u0414\u043b\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0438 \u0433\u0438\u043f\u0435\u0440\u0442\u0440\u043e\u0444\u0438\u0438 \u043d\u0443\u0436\u0435\u043d \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0443\u0435\u043c\u044b\u0439 \u043a\u0430\u043b\u043e\u0440\u0438\u0439\u043d\u044b\u0439 \u0438\u0437\u0431\u044b\u0442\u043e\u043a. \u0426\u0435\u043b\u044c \u2014 \u043d\u0430\u0431\u0440\u0430\u0442\u044c \u0432\u0435\u0441 \u0432 0,25\u20130,5% \u043e\u0442 \u043c\u0430\u0441\u0441\u044b \u0442\u0435\u043b\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e, \u0447\u0442\u043e \u043e\u0431\u044b\u0447\u043d\u043e \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442 \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043d\u0430 200\u2013500 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0432\u044b\u0448\u0435 \u0432\u0430\u0448\u0435\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f. \u041f\u0440\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0441\u0442\u0430\u0440\u0442: \u0443\u043c\u043d\u043e\u0436\u044c\u0442\u0435 \u0432\u0435\u0441 \u0442\u0435\u043b\u0430 \u0432 \u0444\u0443\u043d\u0442\u0430\u0445 \u043d\u0430 16, \u0447\u0442\u043e\u0431\u044b \u043e\u0446\u0435\u043d\u0438\u0442\u044c \u0441\u0443\u0442\u043e\u0447\u043d\u0443\u044e \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u044c \u0432 \u043a\u0430\u043b\u043e\u0440\u0438\u044f\u0445, \u0430 \u0437\u0430\u0442\u0435\u043c \u0441\u043a\u043e\u0440\u0440\u0435\u043a\u0442\u0438\u0440\u0443\u0439\u0442\u0435 \u0432\u0432\u0435\u0440\u0445, \u0435\u0441\u043b\u0438 \u0432\u0435\u0441\u044b \u043d\u0435 \u0434\u0432\u0438\u0433\u0430\u044e\u0442\u0441\u044f.<\/p> <h3 class=\"wp-block-heading\">\u0411\u0435\u043b\u043e\u043a<\/h3> <p>\u0421\u0438\u043d\u0442\u0435\u0437 \u043c\u044b\u0448\u0435\u0447\u043d\u043e\u0433\u043e \u0431\u0435\u043b\u043a\u0430 (\u041c\u041f\u0421) \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0443\u0435\u0442 \u0440\u043e\u0441\u0442 \u043c\u044b\u0448\u0446. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0432 \u043e\u0431\u043b\u0430\u0441\u0442\u0438<em>British Journal of Sports Medicine<\/em>\u0423\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u0442 \u043d\u0430 \u0442\u043e, \u0447\u0442\u043e 1,6\u20132,2 \u0433 \u0431\u0435\u043b\u043a\u0430 \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u043c \u043c\u0430\u0441\u0441\u044b \u0442\u0435\u043b\u0430 \u0432 \u0434\u0435\u043d\u044c \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u0443\u0435\u0442 MPS. \u0411\u043e\u043b\u0435\u0435 \u043f\u0440\u043e\u0441\u0442\u0430\u044f \u0446\u0435\u043b\u044c: 2 \u0433\/\u043a\u0433 \u043c\u0430\u0441\u0441\u044b \u0442\u0435\u043b\u0430 \u0432 \u0434\u0435\u043d\u044c, \u0440\u0430\u0437\u0434\u0435\u043b\u0451\u043d\u043d\u044b\u0435 \u043d\u0430 4\u20136 \u043f\u0440\u0438\u0451\u043c\u043e\u0432 \u043f\u0438\u0449\u0438.<\/p> <h3 class=\"wp-block-heading\">\u0423\u0433\u043b\u0435\u0432\u043e\u0434\u044b<\/h3> <p>\u041f\u0440\u0438\u043c\u0435\u0440\u043d\u043e 80% \u0443\u0441\u0438\u043b\u0438\u0439 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442\u0441\u044f \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u043c \u0433\u043b\u0438\u043a\u043e\u0433\u0435\u043d\u043e\u043c (\u0437\u0430\u043f\u0430\u0441\u043e\u043c \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432). \u041e\u0431\u0437\u043e\u0440 2018 \u0433\u043e\u0434\u0430 \u0432<em>Nutrients<\/em>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442\u0441\u044f \u043f\u0440\u0438\u043d\u0438\u043c\u0430\u0442\u044c 4\u20137 \u0433\/\u043a\u0433 \u0432 \u0434\u0435\u043d\u044c \u0434\u043b\u044f \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432. \u0411\u043e\u043b\u044c\u0448\u0438\u043d\u0441\u0442\u0432\u043e \u043b\u044e\u0431\u0438\u0442\u0435\u043b\u0435\u0439 \u0441\u043f\u043e\u0440\u0442\u0438\u0432\u043d\u044b\u0445 \u0430\u0442\u043b\u0435\u0442\u043e\u0432 \u0445\u043e\u0440\u043e\u0448\u043e \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u043f\u0440\u0438 4\u20135 \u0433\/\u043a\u0433. \u0414\u043b\u044f \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0430 \u0432\u0435\u0441\u043e\u043c 170 \u0444\u0443\u043d\u0442\u043e\u0432 (77 \u043a\u0433) \u044d\u0442\u043e \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e 308\u2013385 \u0433 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u043e\u0432 \u0432 \u0434\u0435\u043d\u044c.<\/p> <h3 class=\"wp-block-heading\">\u041f\u0438\u0449\u0435\u0432\u044b\u0435 \u0436\u0438\u0440\u044b<\/h3> <p>\u0416\u0438\u0440\u044b \u043d\u0435 \u043f\u043e\u0434\u043b\u0435\u0436\u0430\u0442 \u043e\u0431\u0441\u0443\u0436\u0434\u0435\u043d\u0438\u044e \u0434\u043b\u044f \u0432\u044b\u0440\u0430\u0431\u043e\u0442\u043a\u0438 \u0442\u0435\u0441\u0442\u043e\u0441\u0442\u0435\u0440\u043e\u043d\u0430 \u0438 \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u044f. \u0414\u0435\u0440\u0436\u0438\u0442\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u0435 \u0436\u0438\u0440\u043e\u0432 \u0432 \u043f\u0440\u0435\u0434\u0435\u043b\u0430\u0445 20\u201330% \u043e\u0442 \u043e\u0431\u0449\u0435\u0433\u043e \u0447\u0438\u0441\u043b\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u0441 \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u043c \u043f\u043e\u0442\u043e\u043b\u043a\u043e\u043c \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e 0,35 \u0433\/\u0444\u0443\u043d\u0442 (0,8 \u0433\/\u043a\u0433) \u043c\u0430\u0441\u0441\u044b \u0442\u0435\u043b\u0430. \u0421\u0432\u0435\u0440\u0445 \u044d\u0442\u043e\u0433\u043e \u043f\u043e\u0440\u043e\u0433\u0430 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u0435 \u0436\u0438\u0440\u043e\u0432 \u043d\u0435 \u043f\u0440\u0438\u043d\u043e\u0441\u0438\u0442 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0439 \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u043e\u0439 \u043f\u043e\u043b\u044c\u0437\u044b \u043f\u0440\u0438 \u0438\u0437\u0431\u044b\u0442\u043a\u0435.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u042d\u0442\u0430\u043f 2: \u0420\u0435\u0437\u043a\u0430<\/h2> <h3 class=\"wp-block-heading\">\u0414\u0435\u0444\u0438\u0446\u0438\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0439<\/h3> <p>\u0426\u0435\u043b\u044c\u0442\u0435\u0441\u044c \u2014 \u043f\u043e\u0442\u0435\u0440\u044f\u0442\u044c 0,5\u20131% \u0432\u0435\u0441\u0430 \u0442\u0435\u043b\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e \u2014 \u0434\u043b\u044f \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u0430 \u0432\u0435\u0441\u043e\u043c 215 \u0444\u0443\u043d\u0442\u043e\u0432 (98 \u043a\u0433) \u044d\u0442\u043e \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e 1\u20132 \u0444\u0443\u043d\u0442\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e. \u041a\u043e\u0433\u0434\u0430 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441 \u0437\u0430\u043c\u0435\u0434\u043b\u044f\u0435\u0442\u0441\u044f, \u0441\u043e\u043a\u0440\u0430\u0442\u0438\u0442\u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043b\u0435\u043d\u0438\u0435 \u043d\u0430 250\u2013500 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0432 \u0434\u0435\u043d\u044c.<\/p> <h3 class=\"wp-block-heading\">\u0411\u0435\u043b\u043e\u043a (\u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u0435\u0437\u043a\u0438)<\/h3> <p>\u041f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u0438 \u0432 \u0431\u0435\u043b\u043a\u0430\u0445 \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u044e\u0442\u0441\u044f \u0432 \u0434\u0435\u0444\u0438\u0446\u0438\u0442\u0435 \u0434\u043b\u044f \u0437\u0430\u0449\u0438\u0442\u044b \u0441\u0443\u0445\u043e\u0439 \u043c\u0430\u0441\u0441\u044b \u0438 \u0443\u043b\u0443\u0447\u0448\u0435\u043d\u0438\u044f \u043d\u0430\u0441\u044b\u0449\u0435\u043d\u0438\u044f. \u0414\u043e\u043a\u0430\u0437\u0430\u0442\u0435\u043b\u044c\u0441\u0442\u0432\u0430 \u0438\u0437<em>Sports Medicine<\/em>\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 \u043f\u043e\u0441\u0442\u0443\u043f\u043b\u0435\u043d\u0438\u0435 2,2\u20132,5 \u0433\/\u043a\u0433 \u0432 \u0434\u0435\u043d\u044c \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u044d\u0442\u0430\u043f\u043e\u0432 \u0440\u0435\u0437\u043a\u0438, \u0441 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u044b\u043c\u0438 \u0434\u0438\u0430\u043f\u0430\u0437\u043e\u043d\u0430\u043c\u0438 \u043e\u0442 2,0 \u0434\u043e 3,1 \u0433\/\u043a\u0433 \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0430\u043b\u044c\u043d\u044b\u0445 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e\u0441\u0442\u0435\u0439.<\/p> <h3 class=\"wp-block-heading\">\u0423\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0438 \u0436\u0438\u0440\u044b<\/h3> <p>\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0443\u0433\u043b\u0435\u0432\u043e\u0434\u044b \u0432\u044b\u0448\u0435 2 \u0433\/\u043a\u0433 \u0432 \u0434\u0435\u043d\u044c \u043a\u0430\u043a \u043c\u043e\u0436\u043d\u043e \u0434\u043e\u043b\u044c\u0448\u0435 \u0434\u043b\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u044f \u043a\u0430\u0447\u0435\u0441\u0442\u0432\u0430 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a. \u0416\u0438\u0440 \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u043d\u0435\u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0442\u044c \u043f\u043e \u0441\u0440\u0430\u0432\u043d\u0435\u043d\u0438\u044e \u0441 \u043c\u0430\u0441\u0441\u043e\u0432\u043e\u0439 \u0444\u0430\u0437\u043e\u0439 \u2014 \u0446\u0435\u043b\u044c 1 \u0433\/\u043a\u0433 \u0432 \u0434\u0435\u043d\u044c \u2014 \u0447\u0442\u043e\u0431\u044b \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u0438\u0442\u044c \u0433\u043e\u0440\u043c\u043e\u043d\u0430\u043b\u044c\u043d\u044b\u0435 \u043d\u0430\u0440\u0443\u0448\u0435\u043d\u0438\u044f, \u0432\u044b\u0437\u0432\u0430\u043d\u043d\u044b\u0435 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u043c \u043e\u0433\u0440\u0430\u043d\u0438\u0447\u0435\u043d\u0438\u0435\u043c \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0424\u0430\u0437\u0430 3: \u041e\u0431\u0441\u043b\u0443\u0436\u0438\u0432\u0430\u043d\u0438\u0435 (\u0444\u0430\u0437\u0430 \u0433\u0440\u0443\u043d\u0442\u0430)<\/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>\u041f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044e\u0449\u0438\u0435 \u0444\u0430\u0437\u044b \u0447\u0430\u0441\u0442\u043e \u0443\u043f\u0443\u0441\u043a\u0430\u044e\u0442\u0441\u044f \u0438\u0437 \u0432\u0438\u0434\u0443, \u043d\u043e \u043e\u043d\u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u044f\u044e\u0442 \u0432\u0430\u0436\u043d\u0443\u044e \u0444\u0443\u043d\u043a\u0446\u0438\u044e: \u043f\u043e\u0437\u0432\u043e\u043b\u044f\u044e\u0442 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0443 \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c\u0441\u044f \u043f\u043e\u0441\u043b\u0435 \u043d\u0430\u043a\u043e\u043f\u043b\u0435\u043d\u043d\u043e\u0439 \u0443\u0441\u0442\u0430\u043b\u043e\u0441\u0442\u0438 \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a, \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c \u0447\u0443\u0432\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u043a \u0438\u043d\u0441\u0443\u043b\u0438\u043d\u0443 \u0438 \u0437\u0430\u043a\u0440\u0435\u043f\u0438\u0442\u044c \u043c\u044b\u0448\u0435\u0447\u043d\u0443\u044e \u043c\u0430\u0441\u0441\u0443 \u043f\u0435\u0440\u0435\u0434 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u043c \u0436\u0451\u0441\u0442\u043a\u0438\u043c \u0431\u043b\u043e\u043a\u043e\u043c. \u0414\u0443\u043c\u0430\u0439\u0442\u0435 \u043e\u0431 \u044d\u0442\u043e\u043c \u043a\u0430\u043a \u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0430 \u043a \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0435\u043c\u0443 \u044d\u0442\u0430\u043f\u0443 \u0440\u043e\u0441\u0442\u0430.<\/p> <h3 class=\"wp-block-heading\">\u041f\u043e\u0434\u0445\u043e\u0434 \u043a \u043e\u0431\u0443\u0447\u0435\u043d\u0438\u044e<\/h3> <p>\u041f\u0435\u0440\u0435\u0445\u043e\u0434\u0438\u0442\u0435 \u043d\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441 \u043c\u0435\u043d\u044c\u0448\u0438\u043c \u043e\u0431\u044a\u0451\u043c\u043e\u043c \u0438 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c\u044e \u2014 \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, 3 \u043f\u043e\u0434\u0445\u043e\u0434\u0430 \u043f\u043e 5 \u043f\u043e\u0432\u0442\u043e\u0440\u0435\u043d\u0438\u0439 \u043f\u0440\u0438 \u0431\u043e\u043b\u044c\u0448\u0438\u0445 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430\u0445, \u0447\u0435\u043c \u043f\u0440\u0438 \u043d\u0430\u0431\u043e\u0440\u0435 \u043c\u0430\u0441\u0441\u044b.<\/p> <h3 class=\"wp-block-heading\">\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438 \u043f\u043e \u043f\u0438\u0442\u0430\u043d\u0438\u044e<\/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>\u041f\u0438\u0442\u0430\u0439\u0442\u0435\u0441\u044c \u043d\u0430 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u044e\u0449\u0438\u0445 \u043a\u0430\u043b\u043e\u0440\u0438\u044f\u0445 \u0438 \u043a\u043e\u0440\u0440\u0435\u043a\u0442\u0438\u0440\u0443\u0439\u0442\u0435 \u043d\u0430 250\u2013500 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0432 \u0434\u0435\u043d\u044c, \u0435\u0441\u043b\u0438 \u0432\u0435\u0441 \u0442\u0435\u043b\u0430 \u0441\u043c\u0435\u0449\u0430\u0435\u0442\u0441\u044f \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u043d\u0430 0,45 \u043a\u0433 \u0432 \u043b\u044e\u0431\u0443\u044e \u0441\u0442\u043e\u0440\u043e\u043d\u0443.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0421\u043e\u0431\u0440\u0430\u0432 \u0435\u0451 \u0432\u043c\u0435\u0441\u0442\u0435: \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u0430\u044f \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u043f\u0435\u0440\u0438\u043e\u0434\u0438\u0437\u0430\u0446\u0438\u0438<\/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>\u0414\u043b\u044f \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d\u043e\u0432, \u043d\u0430\u0447\u0438\u043d\u0430\u044e\u0449\u0438\u0445 \u043f\u0440\u0438\u043c\u0435\u0440\u043d\u043e \u0441 10% \u0436\u0438\u0440\u0430 \u0432 \u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0435, \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0430\u044f \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u044f\u0432\u043b\u044f\u0435\u0442\u0441\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043e\u0441\u043d\u043e\u0432\u043e\u0439:<\/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>\u0418\u043d\u0441\u0442\u0440\u0443\u043c\u0435\u043d\u0442\u044b \u043e\u0442\u0441\u043b\u0435\u0436\u0438\u0432\u0430\u043d\u0438\u044f \u0434\u043e\u043b\u0436\u043d\u044b \u0432\u043a\u043b\u044e\u0447\u0430\u0442\u044c \u0435\u0436\u0435\u043d\u0435\u0434\u0435\u043b\u044c\u043d\u044b\u0435 \u0432\u0435\u0441\u044b, \u0444\u043e\u0442\u043e\u0433\u0440\u0430\u0444\u0438\u0438 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0430 \u0438, \u043f\u043e \u0432\u043e\u0437\u043c\u043e\u0436\u043d\u043e\u0441\u0442\u0438, \u0438\u0437\u043c\u0435\u0440\u0435\u043d\u0438\u044f \u0441\u043e\u0441\u0442\u0430\u0432\u0430 \u0442\u0435\u043b\u0430, \u0442\u0430\u043a\u0438\u0435 \u043a\u0430\u043a \u0448\u0442\u0430\u043d\u0433\u0435\u043d\u0446\u0438\u0440\u043a\u0443\u043b\u0438 \u0441 \u043a\u043e\u0436\u043d\u044b\u043c\u0438 \u0441\u043a\u043b\u0430\u0434\u043a\u0430\u043c\u0438.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u041a\u043b\u044e\u0447\u0435\u0432\u044b\u0435 \u0432\u044b\u0432\u043e\u0434\u044b<\/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>\u0418\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0438:<\/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>\u0415\u0441\u043b\u0438 \u0432\u0430\u0448\u0438 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u044b \u0437\u0430\u0441\u0442\u043e\u043f\u043e\u0440\u0438\u043b\u0438\u0441\u044c, \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430 \u043c\u043e\u0436\u0435\u0442 \u0431\u044b\u0442\u044c \u043d\u0435 \u0432 \u0432\u0430\u0448\u0438\u0445 \u0443\u0441\u0438\u043b\u0438\u044f\u0445 \u2014 \u0430 \u0432 \u043d\u0435\u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0438\u0438 \u043c\u0435\u0436\u0434\u0443 \u0442\u0435\u043c, \u0447\u0442\u043e \u0432\u044b \u0435\u0434\u0438\u0442\u0435, [&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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