One of my favorite tools to add to your nutrition tool box is nutritional periodization- or the phases of nutrition.

Cut or weight loss phases- or diet- decrease calories by 15-25%

lasts 4-20 weeks

Reverse diet- build back up to maintance calories

Maintance- where you should live most of life- eating enough calories to maintain your weight within a range. Stay here as long as possible. At least as long as you were in a cut if you are cycling through multiple phases.

Bulk/Surplus-intentional weight gain/muscle building phases. 5-10% above your maintance calories.

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