Bulking and cutting: see the differences between the diets and how they work

The cutting diet is hypocaloric, meaning you should consume fewer calories per day than your body burns. There are calculators online that provide an approximate figure.

In this healthier phase, fatty foods (fried foods, certain types of cheese and meat, sausages, breaded foods), sugar, white flour and other refined carbohydrates, sweets, fast food and processed products should be avoided.

You can include in the cutting diet:

• Carbohydrates: quinoa, sweet potato, brown rice, fruits such as strawberries, papaya;
• Proteins: chicken fillet, eggs, lean cuts of beef, natural yogurt;
• Good fats (in moderation): olive oil, nuts, avocado.

In the bulking phase, a person consumes significantly more calories than their body burns, aiming for a substantial increase in muscle mass, even if this may result in fat gain. Therefore, it's essential to have the support of a nutritionist to avoid excessive weight gain or health problems.