Perfect Bodybuilding Plan: Cutting, Bulking, and Smart Phases for Optimal Results
If your goal is to achieve a balanced, muscular, and lean physique, you need a well-thought-out plan that combines cutting and bulking in a smart way. Many people start their fitness journey without a clear system, leading to unwanted fat gain or muscle loss. In this article, we’ll outline four essential phases to help you reduce fat, build muscle, and manage energy and hormone levels in your body, with practical tables to make implementation easier.
Phase One: Smart Cutting
The goal here is to eliminate excess fat while preserving muscle mass. Start by using the Professional Calorie Calculator to accurately determine your daily needs before beginning.
📊 Phase One Table (Cutting – 25% Caloric Deficit)
| Nutrient | Percentage | Distribution for 80 kg Body Weight | Notes |
|---|---|---|---|
| Protein | 40% | 160 g | Essential for maintaining muscle mass |
| Carbohydrates | 20% | 80 g | Prefer a Low Carb approach, especially for insulin resistance |
| Healthy Fats | 40% | 70 g | Primary energy source |
| Total Calories | -25% | ~1800 kcal | Example if need is 2400 kcal |
Phase Two: Bulking + Cutting Simultaneously
This phase is smarter—building muscle while controlling fat gain.
📊 Phase Two Table (10% Deficit with High-Carb Meal)
| Nutrient | Percentage | Distribution for 80 kg Body Weight | Notes |
|---|---|---|---|
| Protein | 35% | 160 g | Supports muscle growth |
| Carbohydrates | 35% | 160 g | Include one high-carb meal daily |
| Healthy Fats | 30% | 55 g | Maintains hormones & energy |
| Total Calories | -10% | ~2150 kcal | Example if need is 2400 kcal |
Phase Three: Pure Bulking
When your body is ready, it’s time for full bulking.
📊 Phase Three Table (25% Surplus with Reduced Water Intake)
| Nutrient | Percentage | Distribution for 80 kg Body Weight | Notes |
|---|---|---|---|
| Protein | 30% | 160 g | Supports muscle growth |
| Carbohydrates | 50% | 320 g | Main energy source during bulking (study) |
| Healthy Fats | 20% | 45 g | Avoid excess to reduce fat gain |
| Total Calories | +25% | ~3000 kcal | Example if need is 2400 kcal |
Phase Four: Smart Reset and Cycle Restart
Many people make the mistake of bulking continuously. Instead, restart the cycle for better results.
📊 Phase Four Table (Cycle Restart)
| Week | Nutrition Plan | Calories | Notes |
|---|---|---|---|
| 1–2 | Return to Cutting (Phase One) | -25% | Reduce fat |
| 3–4 | Bulking + Cutting (Phase Two) | -10% | Smart balance |
| 5+ | Return to Bulking (Phase Three) | +25% | New muscle growth |
Additional Tips for Success
- Focus on protein intake (at least 2 g per kg of body weight).
- Include healthy fats such as olive oil, nuts, and avocado.
- Don’t neglect resistance training—it’s the main driver of muscle growth.
- Regularly monitor your weight and body fat using tools like the Professional Calorie Calculator or other resources from Saed Coach.
Conclusion
The journey to a strong, muscular body isn’t just about “bulking” or “cutting”—it’s about following an integrated, strategic plan. By sticking to these four steps (Cutting → Bulking + Cutting → Bulking → Smart Reset), you’ll build your best physique without excess fat or water retention.
💪 Remember: Success in fitness isn’t about speed—it’s about consistency and discipline.