{"id":170065,"date":"2022-12-06T13:06:48","date_gmt":"2022-12-06T18:06:48","guid":{"rendered":"https:\/\/barbend.com\/?p=170065"},"modified":"2024-07-26T14:57:18","modified_gmt":"2024-07-26T18:57:18","slug":"transition-from-cutting-to-bulking","status":"publish","type":"post","link":"https:\/\/barbend.com\/transition-from-cutting-to-bulking\/","title":{"rendered":"The Bodybuilder\u2019s Guide to Transitioning From a Cut to a Bulk"},"content":{"rendered":"<p><a href=\"https:\/\/barbend.com\/bodybuilding\/\">Bodybuilding<\/a> is cyclical. Physique pros embody this practice with defined \u201c<a href=\"https:\/\/barbend.com\/jeremy-buendia-bulk-diet\/\">off-seasons<\/a>,\u201d where they devote months of dedicated time to packing on <a href=\"https:\/\/barbend.com\/how-to-bulk\/\">as much mass as possible<\/a> before shredding down for big competitions.<\/p>\n<p>Recreational bodybuilders go through similar bulking and cutting phases, albeit not as intensely. If you\u2019ve just wrapped up a long cutting diet and <a href=\"https:\/\/barbend.com\/how-to-burn-fat\/\">finally brought those abs out<\/a>, you might be chomping at the bit to hit the weights hard and bulk up again.&nbsp;<\/p>\n<figure id=\"attachment_169110\" aria-describedby=\"caption-attachment-169110\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-169110\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609.jpg\" alt=\"A shirtless person lies on their side in the gym.\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/11\/Shutterstock_461719609-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-169110\" class=\"wp-caption-text\">Credit: Ajan Alen \/ Shutterstock<\/figcaption><\/figure>\n<p>The question then becomes, how? What is the most efficient manner of moving out of your caloric deficit and elegantly into a surplus that enables and encourages <a href=\"https:\/\/barbend.com\/hypertrophy\/\">hypertrophy<\/a> without all that pesky fat gain?&nbsp;<\/p>\n<p>This is your guide to transitioning out of a cut and into a bulk \u2014 safely, smoothly, and effectively.&nbsp;<\/p>\n<h3 id=\"how-to-transition-from-a-cut-to-a-bulk\">How to Transition From a Cut to a Bulk<\/h3>\n<ul>\n<li><a href=\"#1\"><strong>When Should You Stop Cutting?<\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>How to Transition From Cutting to Bulking<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Best Supplements for Bulking<\/strong><\/a><\/li>\n<\/ul>\n<p>Editor\u2019s Note: <strong><em>The content on <\/em><\/strong><strong>BarBend<\/strong><strong><em> is meant to be informative in nature, but it should not be taken as medical advice<\/em><\/strong><em>. When starting a new training regimen and\/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and\/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.<\/em><\/p>\n<h2 id=\"phase-transitions-vs-reverse-dieting\">Phase Transitions vs. Reverse Dieting<\/h2>\n<p>Before you dive in, it\u2019s important to acknowledge the nomenclature at play here. Most physique-minded gymgoers <a href=\"https:\/\/barbend.com\/how-to-maintain-muscle\/\">embrace different phases<\/a> of their approach to bodybuilding, but this is distinct from the so-called \u201creverse diet.\u201d&nbsp;<\/p>\n<p><strong><a href=\"https:\/\/barbend.com\/reverse-dieting\/\">Reverse dieting<\/a> is a dietary approach centered around \u201cfixing\u201d the metabolic and physiological damage caused by severe and prolonged energy restriction<\/strong>. The idea being that, by gradually reintroducing calories and nutrients over time, a bodybuilder can undo any unwanted side effects of their fat loss diet without picking up any new fat along the way.&nbsp;<\/p>\n<p>Others regard reverse dieting as a reliable \u201cpit stop\u201d during a longer, multi-month cut. While reverse dieting is absolutely one method of transitioning between different dietary phases, it isn\u2019t strictly mandatory to do \u2014 and is often considered more relevant for <a href=\"https:\/\/barbend.com\/moon-pose-in-bodybuilding\/\">physique competitors<\/a> who diet down to truly extraordinary levels of body fat.<\/p>\n<h2 id=\"sc-namejump-anchor1when-should-you-stop-cutting\"><a id=\"1\" class=\"linkj\"><\/a>\r\nWhen Should You Stop Cutting?<\/h2>\n<p>Starting a diet with a specific, defined goal is often the hardest part. That said, inertia cuts both ways.&nbsp;<\/p>\n<p>If you began your cutting phase with a specific target date or body weight goal in mind, power to you \u2014 but there are other considerations that might impact when you decide to transition away from your cut and into a bulk.&nbsp;<\/p>\n<h3 id=\"once-you-hit-a-body-weight-goal\">Once You Hit a Body Weight Goal<\/h3>\n<p>It\u2019s quite common to <a href=\"https:\/\/barbend.com\/how-bodybuilders-cut-weight\/\">enter a fat-loss phase<\/a> or cutting diet with a specific time-based parameter in mind, such as dieting down for 12 or 16 weeks. This can often align with an upcoming physique show or, for recreational lifters, might line up with the beginning of <a href=\"https:\/\/barbend.com\/bodybuilding-chest-workout\/\">beach season<\/a>.<\/p>\n<p>You might also start cutting with the goal of losing a specific amount of body weight; 15, 25, or more pounds off the scale. When you do eventually arrive at these benchmarks, you may want to <strong>stop to <a href=\"https:\/\/barbend.com\/bodybuilding-weak-points\/\">evaluate your physique<\/a> and decide whether you\u2019re happy with your progress thus far<\/strong>.&nbsp;<\/p>\n<h3 id=\"if-you-lose-significant-mass-or-strength\">If You Lose Significant Mass or Strength<\/h3>\n<p>As a bodybuilder, <a href=\"https:\/\/barbend.com\/how-to-increase-strength\/\">strength<\/a> isn\u2019t <em>directly<\/em> relevant to your pursuits <a href=\"https:\/\/barbend.com\/benefits-of-strength-training-for-bodybuilders\/\">most of the time<\/a>, but holding onto your hard-earned muscle should be of the highest priority while you cut.&nbsp;<\/p>\n<p>While muscle loss or strength degradation during prolonged periods of reduced energy intake isn\u2019t a guarantee, they do tend to come with the territory, particularly if you\u2019re in a steep caloric deficit for months on end.<\/p>\n<figure id=\"attachment_170075\" aria-describedby=\"caption-attachment-170075\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-170075\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059.png\" alt=\"Woman focuses during dumbbell curls in gym\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122525.059-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-170075\" class=\"wp-caption-text\">Credit: Mike Orlov \/ Shutterstock<\/figcaption><\/figure>\n<p>In such cases, <strong>you may want to consider pulling the plug on your diet a bit early if you aren\u2019t happy with the performance-related side effects<\/strong> \u2014 particularly if you\u2019re a hobbyist bodybuilder who isn\u2019t dieting for a specific competition or show.&nbsp;<\/p>\n<h3 id=\"in-anticipation-of-a-large-lifestyle-change\">In Anticipation of a Large Lifestyle Change<\/h3>\n<p>If you\u2019re not a professional physique athlete, your gym goals generally have to <a href=\"https:\/\/barbend.com\/morning-workouts\/\">coexist with your lifestyle<\/a> outside of <a href=\"https:\/\/barbend.com\/guide-to-gym-etiquette\/\">the weight room<\/a>. That means balancing a cutting phase with the demands of your career, living situation, and social circle.&nbsp;<\/p>\n<p>There\u2019s absolutely no shame in calling off a fat loss diet if you notice, or anticipate, that it won\u2019t be practically possible to adhere to the demands of said diet long-term.&nbsp;<\/p>\n<p>If you know you\u2019ll be changing jobs, moving from one location to another, or have a lot of social obligations on the horizon in the near future, <strong>you might save yourself some frustration by transitioning out of your cut a bit earlier than you initially planned<\/strong>.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor2how-to-transition-from-cutting-to-bulking\"><a id=\"2\" class=\"linkj\"><\/a>\r\nHow to Transition From Cutting to Bulking<\/h2>\n<p>Your best bet for nailing a seamless transition is to exit your cut the way you entered it \u2014 gradually. That said, you may not have to take things quite as slowly as you\u2019d think.&nbsp;<\/p>\n<p>When moving from a <a href=\"https:\/\/barbend.com\/how-to-move-more\/\">weight loss protocol<\/a> to one of intentional weight gain, you should pay heed to your caloric intake, the nature and design of <a href=\"https:\/\/barbend.com\/bodybuilding-workout-plan\/\">your training sessions<\/a>, and the rate of weight change displayed on the scale:<\/p>\n<h3 id=\"increase-caloric-intake\">Increase Caloric Intake<\/h3>\n<p>At the end of a long and potentially arduous cutting phase, the last thing you want is to close out your diet by putting back on the fat you worked so hard to remove. You do have to move from a <a href=\"https:\/\/barbend.com\/energy-balance\/\">net caloric deficit to a net surplus<\/a>; how quickly you make that adjustment is up to you.<\/p>\n<p>Researchers <a href=\"https:\/\/barbend.com\/greg-nuckols-podcast\/\">Greg Nuckols<\/a> and <a href=\"https:\/\/barbend.com\/experts\/eric-trexler\/\">Eric Trexler<\/a> of&nbsp;<em>Stronger by Science<\/em>&nbsp;have discussed the metabolic implications of dieting at length. Both their work and the larger body of scientific evidence seem to indicate that, <strong>whether you incrementally add calories over time or jump right toward your new energy intake, the long-term outcome will be mostly the same<\/strong>.&nbsp;<\/p>\n<figure id=\"attachment_129826\" aria-describedby=\"caption-attachment-129826\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-129826\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1.jpg\" alt=\"a person scoops protein powder into their shaker bottle\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2015\/09\/shutterstock_1664339410-1-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-129826\" class=\"wp-caption-text\">Credit: Pixel-Shot \/ Shutterstock<\/figcaption><\/figure>\n<p>This isn\u2019t to say that there\u2019s no merit to gradually moving the needle either, though. If you were in a particularly steep caloric deficit and want to move toward a large surplus, you may not want to add in large portions of food all at once. Doing so can affect your appetite, <a href=\"https:\/\/barbend.com\/best-pre-workout-snacks\/\">satiety levels<\/a>, or digestive system.&nbsp;<\/p>\n<p>A gradual calorie increase will also let you closely monitor changes in weight if you prefer to take an airtight, granular approach. Your metabolism ebbs and flows in accordance with <a href=\"https:\/\/barbend.com\/benefits-of-walking\/\">your activity levels<\/a> and eating habits; (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24571926\/\" target=\"_blank\" rel=\"noopener\">1<\/a>) <strong>the deleterious effects of a long cutting phase will<\/strong>, practically speaking, <strong>work themselves out as you add calories<\/strong>. It doesn\u2019t matter too much if you do it over the course of two weeks or six.&nbsp;<\/p>\n<div id=\"bb_cal_ui\">\r\n\r\n\t\t\t<div class=\"dpg-calculator calorie_calculator\">\r\n\t\t\t\t<h2 class=\"dpg-h2 calc-header\">Calorie Calculator<\/h2>\r\n\t\t\t\t<div class=\"calc-container\">\r\n<div class=\"g-heading\">\r\n\t<h4 id=\"form-heading_3-1\" class=\"comp form-heading mntl-text-block\"><\/h4>\r\n\t<div id=\"radio-toggle_3-1\" class=\"comp radio-toggle g-item\">\r\n\t\t<input id=\"radio_3-1_0\" checked=\"checked\" name=\"units\" type=\"radio\" value=\"EN\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_0\">Imperial <\/label>\r\n\t\t<input id=\"radio_3-1_1\" name=\"units\" type=\"radio\" value=\"SI\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_1\">Metric <\/label><\/div>\r\n<\/div>\r\n\t\t\t\t\t<h3 class=\"dpg-h3 calc-answer\"><\/h3>\r\n\t\t\t\t\t\r\n\r\n\t\t\t\t\t<span class=\"calc-subheader\">Age<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox calc-textbox-halfd\" name=\"age\" placeholder=\"Years\" type=\"text\" value=\"\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Sex<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-male\" checked=\"checked\" name=\"sex\" type=\"radio\" value=\"M\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small\" for=\"macros-male\">Male<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-female\" name=\"sex\" type=\"radio\" value=\"F\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right\" for=\"macros-female\">Female<\/label><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Height<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-feet hidenow\" checked=\"checked\" name=\"height-system\" type=\"radio\" value=\"feet\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small hidenow\" for=\"macros-feet\"><span>\r\n\t\t\t\t\t\t<\/span>Feet<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-meters hidenow\" name=\"height-system\" type=\"radio\" value=\"meters\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right hidenow\" for=\"macros-meters\">\r\n\t\t\t\t\t\t<span><\/span>Meters<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox-half\" name=\"height-tens\" placeholder=\"Feet\" type=\"text\" value=\"\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox-half calc-float-right\" name=\"height-units\" placeholder=\"Inches\" type=\"text\" value=\"\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Weight<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-pounds hidenow\" checked=\"checked\" name=\"weight-system\" type=\"radio\" value=\"pounds\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small hidenow\" for=\"macros-pounds\">\r\n\t\t\t\t\t\t<span><\/span>Pounds<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-kilos hidenow\" name=\"weight-system\" type=\"radio\" value=\"kilos\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right hidenow\" for=\"macros-kilos\">\r\n\t\t\t\t\t\t<span><\/span>Kilograms<\/label><\/div>\r\n\t\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox calc-textbox-halfd\" name=\"weight\" placeholder=\"Pounds\" type=\"text\"><\/div>\r\n\t<span class=\"calc-subheader\">Activity Level<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity1\" checked=\"checked\" name=\"activity\" type=\"radio\" value=\"a1\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity1\"><span>\r\n\t\t\t\t\t\t<\/span>Sedentary: little or no exercise\t<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity2\" name=\"activity\" type=\"radio\" value=\"a2\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity2\"><span>\r\n\t\t\t\t\t\t<\/span>Exercise 1-3 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity3\" name=\"activity\" type=\"radio\" value=\"a3\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity3\"><span>\r\n\t\t\t\t\t\t<\/span>Exercise 4-5 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity4\" name=\"activity\" type=\"radio\" value=\"a4\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity4\"><span>\r\n\t\t\t\t\t\t<\/span>Daily exercise or intense exercise 3-4 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity5\" name=\"activity\" type=\"radio\" value=\"a5\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity5\"><span>\r\n\t\t\t\t\t\t<\/span>Intense exercise 6-7 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity6\" name=\"activity\" type=\"radio\" value=\"a6\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity6\"><span>\r\n\t\t\t\t\t\t<\/span>Very intense exercise daily, or physical job\t<\/label><\/div>\t\t\t\t\t\r\n\t\t\t\t\t<span class=\"calc-subheader\">BMR estimation formula<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<select id=\"eq\" name=\"eq\" class=\"bbTextBox calc-textbox calc-textbox-halfd\">\r\n\t\t\t\t\t\t  <option value=\"2\">No<\/option>\r\n\t\t\t\t\t\t  <option value=\"3\">Yes<\/option>\r\n\t\t\t\t\t\t<\/select>\r\n\t\t\t\t\t\t\r\n\t\t\t\t\t\t<input name=\"katch\" id=\"katch\" type=\"number\" value=\"\" placeholder=\"Body Fat %\" class=\"bbTextBox calc-textbox-halfd calc-float-right\" style=\"display:none;margin: 0 0 15px 0;\">\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<button class=\"bb-flat-btn calc-submit\" type=\"button\">Calculate\r\n\t\t\t\t\t<\/button>\r\n<!--result--->\r\n<div id=\"cal_result\" style=\"display:none;\">\r\n\t\r\n<div class=\"bmr_results\">\r\n\t<div class=\"result-head\">\r\n\t\t<h3 class=\"bmr_title\">Your daily calorie needs: <font style=\"color:#8cc53f;\"><strong><span class=\"d_calorie_result\"><\/span><\/strong><\/font> Calories Per Day<\/h3>\r\n\t<\/div>\r\n\t<div class=\"bmr_table\" style=\"padding:10px 0;\">\r\n\t\tDaily calorie needs based on goal<\/div>\r\n\t<table class=\"bmrtable\">\r\n\t\t<tr>\r\n\t\t\t<th><strong>Goal<\/strong><\/th>\r\n\t\t\t<th align=\"center\" style=\"text-align: center;\"><strong>Calories Per Day<\/strong><\/th>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Maintenance<\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\" style=\"text-align: center;\"><span class=\"maint_result\"><\/span><\/td>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Fat Loss<\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\" style=\"text-align: center;\"><span class=\"fat_result\"><\/span><\/td>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Extreme Fat Loss\t<\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\" style=\"text-align: center;\"><span class=\"efat_result\"><\/span><\/td>\r\n\t\t<\/tr>\r\n\t<\/table>\r\n\t<p class=\"smalltext\"><strong>Exercise:<\/strong> 15-30 minutes of elevated heart rate activity.<br>\r\n\t<strong>Intense exercise:<\/strong> 45-120 minutes of elevated heart rate activity.<br>\r\n\t<strong>Very intense exercise:<\/strong> 2+ hours of elevated heart rate activity.<\/p>\r\n<\/div>\r\n\r\n\t\r\n\t\r\n\t<\/div>\r\n<!--end--->\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\t\r\n<script>\r\njQuery(document).ready(function($) {\r\n$('.calorie_calculator #eq').on('change', function() {\r\n    var bfat= $(this).find(\":selected\").val();\r\n\t if (bfat == \"3\") {\r\n\t\t $('.calorie_calculator #katch').show();\r\n\t }else{\r\n\t\t $('.calorie_calculator #katch').hide();\r\n\t }\r\n});\t\r\n\tvar units_x;\r\n\tunits_x=\"EN\";\r\n\t$('.calorie_calculator input[name=\"units\"]').click(function() {\t\r\n\t\tvar units_v = $(this).val();\r\n\r\n\t\tif (units_v == \"SI\") {\r\n\t\t\t$('.calorie_calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Meters\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Centimeters\");\r\n\t\t\t$('.calorie_calculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-units\"]').val(\"\");\r\n            $('.calorie_calculator input[name=\"weight\"]').val(\"\");\r\n\t\t\t\r\n\t\t\t\/\/$('#macros-meters').prop('checked', true);\r\n\t\t\t\/\/$('#macros-feet').prop('checked', false);\r\n\r\n\t\t\tunits_x=\"SI\";\r\n\t\t\t$(\"input[id=macros-kilos]\").prop(\"checked\",true);\r\n\t\t\t$(\"input[id=macros-pounds]\").prop(\"checked\",false);\r\n\r\n\t\t}\r\n\r\n\t\telse if (units_v == \"EN\") {\r\n\t\t\t$('.calorie_calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Feet\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Inches\");\r\n\t\t\t$('.calorie_calculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-units\"]').val(\"\");\r\n            $('.calorie_calculator input[name=\"weight\"]').val(\"\");\r\n\t\t\t\r\n\t\t\/\/\t$(\"input[id=macros-meters]\").prop(\"checked\",false);\r\n\t\t\/\/\t$(\"input[id=macros-feet]\").prop(\"checked\",true);\r\n\t\t\t\r\n\t\t\tunits_x=\"EN\";\r\n\t\t\t$(\"input[id=macros-kilos]\").prop(\"checked\",false);\r\n\t\t\t$(\"input[id=macros-pounds]\").prop(\"checked\",true);\r\n\t\t\t\r\n\t\t}\r\n\t});\r\n\r\n\t\/\/alert(units_x);\r\n\t\r\n\t$('.calorie_calculator input[name=\"height-system\"]').click(function() {\t\r\n\t\tvar heightUnits = $(this).val();\r\n\r\n\t\tif (heightUnits == \"meters\") {\r\n\t\t\t$('.calorie_calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Meters\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Centimeters\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-units\"]').val(\"\");\r\n\t\t}\r\n\r\n\t\telse if (heightUnits == \"feet\") {\r\n\t\t\t$('.calorie_calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Feet\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Inches\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.calorie_calculator input[name=\"height-units\"]').val(\"\");\r\n\t\t}\r\n\t});\r\n\t\r\n\t$('.calorie_calculator input[name=\"weight-system\"]').click(function() {\t\r\n\t\tvar weightUnits = $(this).val();\r\n\r\n\t\tif (weightUnits == \"kilos\") {\r\n\t\t\t$('.calorie_calculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n            $('.calorie_calculator input[name=\"weight\"]').val(\"\");\r\n\t\t}\r\n\r\n\t\telse if (weightUnits == \"pounds\") {\r\n\t\t\t$('.calorie_calculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n            $('.calorie_calculator input[name=\"weight\"]').val(\"\");\r\n\t\t}\r\n\t});\r\n\t\t\r\n\t$('.calorie_calculator .calc-submit').click(function() {\r\n\r\n\t\tvar height = 0;\r\n\t\tvar calories = 0;\r\n\t\tvar  katch = $(\"input[name='katch']\").val();\r\n\t\tif(katch==\"\"){katch=20;}\r\n        katch = katch\/100;\r\n\t\tvar eq = $('.calorie_calculator #eq option:selected').val();\r\n\t\tvar heightTens = parseInt($('.calorie_calculator input[name=\"height-tens\"]').val());\r\n\t\tvar heightUnits= parseInt($('.calorie_calculator input[name=\"height-units\"]').val());\r\n\t\tvar heightType = $('.calorie_calculator input[name=\"height-system\"]:checked').val();\r\n\t\tvar heightTypex = parseInt($('.calorie_calculator input[name=\"heightTypex\"]').val());\r\n        var weight = parseInt($('.calorie_calculator input[name=\"weight\"]').val());\r\n\t\tvar weightType = $('.calorie_calculator input[name=\"weight-system\"]:checked').val();\r\n\t\tvar age = parseInt($('.calorie_calculator input[name=age]').val());\r\n\t\tvar sex = $('.calorie_calculator input[name=sex]:checked').val();\r\n\t\tvar job = $('.calorie_calculator input[name=activity]:checked').val();\r\n        var bmr = '';\t\t\r\n\t\t\r\n        if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {\r\n            $('.calorie_calculator .calc-answer').show(0).html('<span style=\"color: #ca242a;\">Please enter values for all the fields.<\/span>').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {\r\n            $(this).removeClass('bb_cal_error');\r\n            });\r\n \t\t\t$('html, body').animate({scrollTop: $(\".calc-header\").offset().top-150}, 1000);\r\n           $('.calorie_calculator #cal_result').hide();\r\n\t\t\t$('.calorie_calculator .ca_result .rs').html('');\r\n\t\t}       \r\n        else {\r\n            if(isNaN(heightUnits)) {\r\n                heightUnits = 0;\r\n            }\r\n\t\t\t\/\/alert('heightType:'+units_x);\r\n            if (units_x == \"EN\") {\r\n                height = ((heightTens * 30.48) + (heightUnits * 2.54));\r\n            }\t\r\n            else {\r\n                height = (heightTens * 100) + heightUnits;\r\n            }\r\n            \r\n            if (units_x == \"EN\") {\r\n                weight = (weight * 0.453592);\r\n            }\r\n\r\n            if (sex == \"M\") {\r\n\t\t\t  if (eq == \"1\") {\r\n\t              bmr = Math.round(88.362 + (weight * 13.397) + (height * 4.799) - (age * 5.677));\r\n\t\t\t  }else if (eq == \"2\"){\r\n\t\t\t\t  bmr = Math.round(5 + (weight * 10) + (height * 6.25) - (age * 5));\r\n\t\t\t  }else if (eq == \"3\"){\r\n\t\t\t\t \/\/ bmr = Math.round(weight*(100-(20)))\/100);\r\n\t\t\t\t bmr = Math.round(370+21.6*(1-katch)*weight);\r\n\t\t\t  }\t  \r\n            } \r\n            else {\r\n\t\t\t\tif (eq == \"1\") {\t\r\n\t              bmr = Math.round(447.593 + (weight * 9.247) + (height * 3.098) - (age * 4.330));\r\n\t\t\t\t}else if (eq == \"2\"){\r\n\t\t\t\t  bmr = Math.round((weight * 10) + (height * 6.25) - (age * 5));\r\n\t\t\t\t  bmr = (bmr - 161);\t\r\n\t\t\t\t }else if (eq == \"3\"){\r\n\t\t\t\t bmr = Math.round(370+21.6*(1-katch)*weight);\r\n\t\t\t   }\t\t\r\n            }\r\n\t\t\t\r\n          switch (job) {\r\n                case \"a1\":\r\n                    calories = Math.round(bmr * 1.2);\r\n                    break;\r\n                case \"a2\":\r\n                    calories = Math.round(bmr * 1.375);\r\n                    break;\r\n                case \"a3\":\r\n                    calories = Math.round(bmr * 1.466);\r\n                    break;\r\n                case \"a4\":\r\n                    calories = Math.round(bmr * 1.55);\r\n                    break;\r\n                case \"a5\":\r\n                    calories = Math.round(bmr * 1.725);\r\n                    break;\r\n                case \"a6\":\r\n                    calories = Math.round(bmr * 1.9);\r\n                    break;\r\n            }\t\t\t\r\n\t\t\t\r\n           $('.calorie_calculator #cal_result').show();\r\n           $('.calorie_calculator .d_calorie_result').html(calories);\r\n           $('.calorie_calculator .maint_result').html(calories);\r\n           $('.calorie_calculator .fat_result').html(Math.round(calories\/1.25));\r\n           $('.calorie_calculator .efat_result').html(Math.round(calories\/1.67));\r\n\r\n\t\t\t\r\n\t\t   $('html, body').animate({scrollTop: $(\"#cal_result\").offset().top-150}, 1000);\r\n\t\t\t\r\n\t\t   $('.calorie_calculator .calc-answer').html('');\t\t\t\t\r\n\t\t}\r\n    });\r\n\r\n});\r\n<\/script>\r\n<style>\r\n#bb_cal_ui .calc-header {\r\n    border-bottom: 2px solid #8cc540;\r\n    padding: 5px 0 !important;\r\n    font-size: 36px;\r\n    font-weight: 700;\r\n    margin: 34px 0 30px 0px !important;\r\n}\t\r\n#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{\r\n\tborder: 0px;\r\n    padding: 8px 2px;\r\n}\r\n#cal_result .bmrtable td{\r\n    border-bottom: 1px solid #ccc;\r\n}\r\n#cal_result .bmrtable th{\r\n    border-bottom: 2px solid #92c663;\r\n}\t\r\n\t.bmr_result_align{text-align:center; font-weight:600;}\t\r\n#bb_cal_ui {\r\n    box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);\r\n    transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;\r\n    margin: 0px;\r\n    padding: 18px 20px 20px 20px;\r\n}\t\r\n.calc-label span{display:none!important;}\r\n\r\ndiv#bb_cal_ui .hidenow{\r\ndisplay:none;\r\n}\r\ndiv#bb_cal_ui .cals-and-calorie_calculator h2.calc-header {\r\n\tbackground: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.cals-and-calorie_calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n.cals-and-calorie_calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n.cals-and-calorie_calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\ndiv#bb_cal_ui .cals-and-calorie_calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\nbox-sizing: border-box;\r\n    height: auto;\r\n    line-height: inherit;\r\n    padding: 4px 15px;\r\n    width: 48.5%!important;\r\n    font-weight: 500;\r\n    background: #fff;\r\n    color: #000;\r\n\tfont-size: 17px;\r\n}\t\r\n@media (max-width: 768px) {\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\n\twidth: 100% !important;\r\n\t}\t\r\n\t.calorie_calculator{margin:0px !important;}\r\n\t#bb_cal_ui h3 {font-size: 20px;}\r\n#bb_cal_ui .calc-header {\r\n    padding: 5px 0 !important;\r\n    font-size: 22px;\r\n    margin: 10px 0 25px 0px !important;\r\n}\t\r\n}\t\r\n.cals-and-calorie_calculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.cals-and-calorie_calculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.cals-and-calorie_calculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.cals-and-calorie_calculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n.cals-and-calorie_calculator .calc-label {\r\n\tborder: solid 1px #5a5a5a;\r\n\tborder-radius: 3px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 100%;\r\n}\r\n.cals-and-calorie_calculator .calc-label-small {\r\n\tborder: solid 1px #5a5a5a;\r\n\tborder-radius: 3px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 49.5%;\r\n}\r\n.cals-and-calorie_calculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.cals-and-calorie_calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n#bb_cal_ui h3:after {\r\n    content: \"\";\r\n    display: block;\r\n    width: 100px;\r\n    padding: 0px 0;\r\n    border-bottom: 0px solid #8cc540;\r\n}\t\r\n#bb_cal_ui .calc-container{\r\n    padding:0px;\r\n}\r\n#bb_cal_ui .g-heading {\r\n    display: -webkit-box;\r\n    display: -webkit-flex;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    margin-bottom: 0;\r\n    padding: 0;\r\n    -webkit-box-pack: justify;\r\n    -webkit-justify-content: space-between;\r\n    -ms-flex-pack: justify;\r\n    justify-content: space-between;\r\n    -webkit-box-align: center;\r\n    -webkit-align-items: center;\r\n    -ms-flex-align: center;\r\n    align-items: center;\r\n\tfloat:right;\r\n}\r\n\r\n#bb_cal_ui .form-heading {\r\n    -webkit-box-flex: 1;\r\n    -webkit-flex: 1 0 auto;\r\n    -ms-flex: 1 0 auto;\r\n    flex: 1 0 auto;\r\n}\r\n#bb_cal_ui h3 {\r\n    font-size: 24px;\r\n}\r\n#bb_cal_ui h3, .tool-heading {\r\n    margin: 0 0 8px;\r\n    padding: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle {\r\n    font-size: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio] {\r\n    position: absolute;\r\n    visibility: hidden;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    background-color: #15131D;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    color: #fff;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]+label {\r\n    background-color: #fff;\r\n    color: #777;\r\n}\r\n#bb_cal_ui .radio-toggle label:last-of-type {\r\n    border-radius: 0;\r\n    border-left: none;\r\n}\r\n#bb_cal_ui .radio-toggle label {\r\n    font-size: 1rem;\r\n    padding: 5px 14px;\r\n    border: 1px solid #DADADA;\r\n}\r\n#bb_cal_ui .btn {\r\n    display: inline-block;\r\n    border: 0;\r\n    padding: 1em;\r\n    background: #E25F2F;\r\n    color: #fff;\r\n    line-height: 1;\r\n    text-align: center;\r\n    -webkit-transition: all .15s ease-out;\r\n    transition: all .15s ease-out;\r\n}\r\n#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {\r\n    cursor: pointer;\r\n}\r\n\r\n.calc-note {\r\n\tmargin: 10px 0 40px 0;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator h2.calc-header {\r\n    background: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.macros-slider-calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n\r\n.macros-slider-calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n\r\n.macros-slider-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\n\r\n.macros-slider-calculator .calc-row-half {\r\n    display: inline-block;\r\n    vertical-align: top;\r\n    width: 49.5%;\r\n}\r\n\r\n.macros-slider-calculator .float-right {\r\n    float: right;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\n\r\n.macros-slider-calculator .calc-dropdown {\r\n    height: 46px;\r\n    vertical-align: top;\r\n    width: 100%;\r\n    border-radius: 3px;\r\n    font-size: 16px;\r\n}\r\n\r\n.macros-slider-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n\r\n.calorie_calculator .calc-container{\r\n\tmargin: 0px;\r\n}\r\n\r\n.calorie_calculator{\r\n\tmargin: 15px;\r\n}\r\n\r\n.calorie_calculator .calc-subheader, .calc-subheader {\r\n    display: block;\r\n    margin: 25px 2px 8px 2px;\r\n    font-weight: 600;\r\n}\r\n.calorie_calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .calorie_calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 100%;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size: 17px;\r\n}\r\ndiv#bb_cal_ui .calorie_calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 48.5%;\r\n\tfont-weight: 500;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size:17px;\r\n\t}\r\n.calorie_calculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.calorie_calculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.calorie_calculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.calorie_calculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.calorie_calculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #8cc53f;\r\n}\r\n.calorie_calculator .calc-label, .calc-label {\r\nborder: solid 1px #cccccc;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    width: 100%;\r\n    padding: 6.5px 15px;\r\n}\r\n.calorie_calculator .calc-label-small, .calc-label-small {\r\n    border: solid 1px #cccccc;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    width: 100%;\r\n    padding: 6.5px 15px;\r\n\r\n}\r\n.calorie_calculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.calorie_calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n#cal_result {\r\n    padding: 25px 0px;\r\n}\r\n#keto_cal_form, #cal_result {\r\n    margin: 0 auto;\r\n}\r\n.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {\r\n    margin-bottom: 45px;\r\n}\r\n#cal_result .result-body {\r\n    display: flex;\r\n    margin-right: -25px;\r\n}\r\n#cal_result .result-body > div {\r\n    color: #2b2b2b;\r\n    font-size: 16px;\r\n    letter-spacing: 0;\r\n    line-height: 45px;\r\n    background: #e6f3d4;\r\n    box-shadow: 0 1px 3px 0 rgb(164, 183, 136);\r\n    border-radius: 4px;\r\n    text-align: center;\r\n    padding: 37px;\r\n    flex: 1;\r\n    margin: 0 25px 0 0;\r\n    display: flex;\r\n    flex-flow: column;\r\n    align-items: stretch;\r\n    justify-content: center;\r\n}\r\n#cal_result .result-body .rs {\r\n    font-size: 40px;\r\n    font-weight: bold;\r\n    color: #2b2b2b;\r\n    display: block;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n#cal_result .result-body .rs-unit {\r\n    white-space: nowrap;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n.calc-submit {\r\n    background: #2b2b2b;\r\n    border: 0;\r\n    height: 50px;\r\n    display: flex;\r\n    align-items: center;\r\n    justify-content: center;\r\n    font-size: 25px;\r\n    font-weight: 700;\r\n    color: #FFF;\r\n    transition: all 150ms ease;\r\n    text-transform: uppercase;\r\n    width: 100%;\r\n    margin: 30px 0 5px 0;\r\n}\r\n.calc-submit:hover {\r\n    background: #8cc53f;\r\n\t}\t\r\n\/* Media Queries *\/\r\n\r\n@media all and (max-width: 1023px) {\r\n\t.three-columns {\r\n\t\tmargin-left: 0;\r\n\t\tmargin-right: 0;\r\n\t}\r\n\t.three-columns .article-block {\r\n\t\tflex: 1 46%;\r\n\t\tmax-width: 46%;\r\n\t\tmargin: 20px 2%;\r\n\t}\r\n\t\r\n\t#cal_result .result-body {\r\n\t\tflex-wrap: wrap;\r\n\t}\r\n\t\r\n\t#cal_result .result-body > div {\r\n\t\tmax-width: 45%;\r\n\t\tflex: 1 46%;\r\n\t\tmargin-top: 28px;\r\n\t}\r\n\t\r\n}\r\n\r\n\r\n@media all and (max-width: 600px) {\r\n\t.navbar #main-menu > li > .nav-link {\r\n\t\tpointer-events: none;\r\n\t\tcursor: default;\r\n\t}\r\n\t.button-box {\r\n\t\tposition: relative;\r\n\t\tz-index: 5;\r\n\t}\r\n\t.hero-button-box {\r\n\t\ttext-align: left;\r\n\t}\r\n\t.hero-button-box .button.track.hero-button {\r\n\t\tdisplay: inline-block !important;\r\n\t\tmax-width: 200px;\r\n\t\tmargin-left: 15px;\r\n\t}\r\n}\r\n\r\n@media screen and (max-width: 479px) {\r\n\t.play-button-box {\r\n\t  left: calc(50% - 35px);\r\n\t  top: calc(50% - 35px);\r\n\t}\r\n}\r\n@media all and (max-width: 767px) {\r\n\t\r\n\tul.list {\r\n\t\tpadding-left: 25px !important;\r\n\t}\r\n\t\r\n#cal_result .result-body > div {\r\n\t\tmax-width: 100%;\r\n\t\tflex: 1;\r\n\t}\r\n\t}\r\n<\/style>\r\n\n<p>Helms and Trexler also theorize that there isn\u2019t much of a difference between the energy demands of regaining lost muscle and adding new lean tissue. They acknowledge you may be able to recover some muscle tissue if you choose to take a \u201cpit stop\u201d around maintenance calories, but <strong>you\u2019ll have to <a href=\"https:\/\/barbend.com\/12-things-only-hardgainers-will-understand\/\">enter an energy surplus<\/a> to make tangible progress long-term<\/strong>. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31482093\/\" target=\"_blank\" rel=\"noopener\">2<\/a>)<\/p>\n<h3 id=\"adjust-your-workouts\">Adjust Your Workouts<\/h3>\n<p>As your energy availability increases \u2014 meaning, you have more calories to <a href=\"https:\/\/barbend.com\/intensity-training-techniques-for-bodybuilding\/\">put to good use in the weight room<\/a> \u2014 you\u2019re able to kick up your workout volume and intensity. While you might\u2019ve stuck with a <a href=\"https:\/\/barbend.com\/how-to-train-bodybuilding-while-cutting\/\">lean and mean approach<\/a> to training in order to preserve muscle during a cut, (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11909878\/\" target=\"_blank\" rel=\"noopener\">3<\/a>) you can use your newfound abundance of carbs and calories to ratchet things up in the gym.&nbsp;<\/p>\n<p><a href=\"https:\/\/barbend.com\/training-volume-study\/\">Increased volumes<\/a> and <a href=\"https:\/\/barbend.com\/how-to-train-to-failure\/\">higher intensities<\/a> are tightly correlated with muscle gain. (<a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2018\/05000\/Training_Volume,_Not_Frequency,_Indicative_of.3.aspx\" target=\"_blank\" rel=\"noopener\">4<\/a>) You may put yourself at unnecessary risk if you take massive jumps in either category right away, however.&nbsp;<\/p>\n<p>Instead, you can <strong>induce some <a href=\"https:\/\/barbend.com\/progressive-overload\/\">progressive overload<\/a> by gradually increasing your training volume over time<\/strong>. A large body of research indicates that optimal training volume for hypertrophy tends to fall somewhere between 10 and 20 hard sets per week, per muscle. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27433992\/\" target=\"_blank\" rel=\"noopener\">5<\/a>)<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=_1U9H_2luY8\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"What Most Lifters Get WRONG About Progressive Overload\" title=\"Play video &quot;What Most Lifters Get WRONG About Progressive Overload&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=_1U9H_2luY8<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=_1U9H_2luY8\" title=\"What Most Lifters Get WRONG About Progressive Overload\" target=\"_blank\" rel=\"noopener\">What Most Lifters Get WRONG About Progressive Overload (https:\/\/youtube.com\/watch?v=_1U9H_2luY8)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>If you\u2019ve been undershooting your volume in the gym, work up to that ballpark over the first few weeks of your bulk via the increased availability of nutrients. <strong>The start of a new bulking phase is a great time to <a href=\"https:\/\/barbend.com\/bodybuilding-exercises-for-each-muscle\/\">experiment with new movements<\/a><\/strong>, particularly the inclusion of more single-joint <a href=\"https:\/\/barbend.com\/single-vs-multi-joint-exercises\/\">isolation exercises<\/a>.&nbsp;<\/p>\n<h3 id=\"monitor-your-weight\">Monitor Your Weight<\/h3>\n<p>If you\u2019ve been in the trenches of a cutting diet for a while, <strong>you may not have an accurate sense of where your caloric maintenance level is<\/strong>. Moreover, adjusting your activity levels through picking up a <a href=\"https:\/\/barbend.com\/bodybuilding-workout-plan\/\">new workout routine<\/a> can (and in all likelihood, will) affect your total energy expenditure.<\/p>\n<p>Either way, you should strive to <strong>stay on top of tracking your body weight when changing dietary phases<\/strong>. You may experience significant fluctuations in weight as you increase your food intake early on \u2014 expect this to level out within a couple of weeks as your body acclimates.&nbsp;<\/p>\n<p>After a few weeks of adjustment, your bulking caloric intake should confer pretty well to what you see on the scale: A 500-calorie daily surplus should result in about one pound of weight gained per week, for example.&nbsp;<\/p>\n<figure id=\"attachment_170077\" aria-describedby=\"caption-attachment-170077\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-170077\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807.png\" alt=\"A person steps onto a scale to assess weight\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2022\/12\/Untitled-design-2022-12-06T122806.807-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-170077\" class=\"wp-caption-text\">Credit: Artem Oleshko \/ Shutterstock<\/figcaption><\/figure>\n<p><strong>If there\u2019s a disconnect between how much you\u2019re eating and what you see on the scale week over week, it may mean that your caloric maintenance level has shifted further than you thought<\/strong>.&nbsp;<\/p>\n<p>Diligent scale tracking isn\u2019t mandatory for transitioning between a cut and a bulk, but it will give you a better and more accurate picture of how your dietary choices impact your weight gain.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor3best-supplements-for-transitioning-into-a-bulk\"><a id=\"3\" class=\"linkj\"><\/a>\r\nBest Supplements for Transitioning Into a Bulk<\/h2>\n<p>The more prohibitive your dietary protocol, the more relevant you\u2019ll generally find <a href=\"https:\/\/barbend.com\/types-of-supplements\/\">nutritional supplementation<\/a> to be. As such, moving from a restrictive cut to a permissive bulk should <em>generally<\/em> mean that you don\u2019t need to lean on extra supplements as hard.&nbsp;<\/p>\n<p>That said, there are a few products that might make the transition between cutting and bulking a bit smoother, if you utilize them properly.&nbsp;<\/p>\n<h3 id=\"whey-protein\">Whey Protein<\/h3>\n<p>If you\u2019re following most modern <a href=\"https:\/\/barbend.com\/protein-intake-calculator\/\">protein recommendations<\/a> for people who hit the weights regularly, you probably don\u2019t need to add much more protein to your bulking diet than you had while cutting.<\/p>\n<p>In fact, experts like Nuckols and Helms acknowledge that, if anything, your protein intake should be a little higher while in a caloric deficit to help preserve muscle. When you move into a surplus, though, the percentage of total calories derived from protein does usually shrink.<\/p>\n<div id=\"bb_cal_ui\">\r\n\t<div class=\"dpg-calculator protein_in__calculator\">\r\n\t\t<h2 class=\"dpg-h2 calc-header\">Protein Intake Calculator<\/h2>\r\n\t\t<div class=\"calc-container\">\r\n<div class=\"g-heading\">\r\n\t<h4 id=\"form-heading_3-1\" class=\"comp form-heading mntl-text-block\"><\/h4>\r\n\t<div id=\"radio-toggle_3-1\" class=\"comp radio-toggle g-item\">\r\n\t\t<input id=\"radio_3-1_0\" checked=\"checked\" name=\"units\" type=\"radio\" value=\"EN\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_0\">Imperial <\/label>\r\n\t\t<input id=\"radio_3-1_1\" name=\"units\" type=\"radio\" value=\"SI\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_1\">Metric <\/label><\/div>\r\n<\/div>\r\n\t\t\t<h3 class=\"dpg-h3 calc-answer\"><\/h3>\r\n\t\t\t<span class=\"calc-subheader\">Age<\/span>\r\n\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t<input class=\"bbTextBox calc-textbox calc-textbox-halfd\" name=\"age\" placeholder=\"Years\" type=\"text\" value=\"\"><\/div>\r\n\t\t\t<span class=\"calc-subheader\">Sex<\/span>\r\n\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t<input id=\"macros-male\" checked=\"checked\" name=\"sex\" type=\"radio\" value=\"M\">\r\n\t\t\t\t<label class=\"calc-label-small\" for=\"macros-male\">Male<\/label>\r\n\t\t\t\t<input id=\"macros-female\" name=\"sex\" type=\"radio\" value=\"F\">\r\n\t\t\t\t<label class=\"calc-label-small calc-float-right\" for=\"macros-female\">Female<\/label><\/div>\r\n\t\t\t<span class=\"calc-subheader\">Height<\/span>\r\n\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t<input id=\"macros-feet hidenow\" checked=\"checked\" name=\"height-system\" type=\"radio\" value=\"feet\">\r\n\t\t\t\t<label class=\"calc-label-small hidenow\" for=\"macros-feet\"><span>\r\n\t\t\t\t<\/span>Feet<\/label>\r\n\t\t\t\t<input id=\"macros-meters hidenow\" name=\"height-system\" type=\"radio\" value=\"meters\">\r\n\t\t\t\t<label class=\"calc-label-small calc-float-right hidenow\" for=\"macros-meters\">\r\n\t\t\t\t<span><\/span>Meters<\/label><\/div>\r\n\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t<input class=\"bbTextBox calc-textbox-half\" name=\"height-tens\" placeholder=\"Feet\" type=\"text\" value=\"\">\r\n\t\t\t\t<input class=\"bbTextBox calc-textbox-half calc-float-right\" name=\"height-units\" placeholder=\"Inches\" type=\"text\" value=\"\"><\/div>\r\n\t\t\t<span class=\"calc-subheader\">Weight<\/span>\r\n\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t<input id=\"macros-pounds hidenow\" checked=\"checked\" name=\"weight-system\" type=\"radio\" value=\"pounds\">\r\n\t\t\t\t<label class=\"calc-label-small hidenow\" for=\"macros-pounds\">\r\n\t\t\t\t<span><\/span>Pounds<\/label>\r\n\t\t\t\t<input id=\"macros-kilos hidenow\" name=\"weight-system\" type=\"radio\" value=\"kilos\">\r\n\t\t\t\t<label class=\"calc-label-small calc-float-right hidenow\" for=\"macros-kilos\">\r\n\t\t\t\t<span><\/span>Kilograms<\/label><\/div>\r\n\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t<input class=\"bbTextBox calc-textbox calc-textbox-halfd\" name=\"weight\" placeholder=\"Pounds\" type=\"text\"><\/div>\r\n\t\t\t<!---->\r\n\t\t\t\t\t<span class=\"calc-subheader\">Goal<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal1\" checked=\"checked\" name=\"goal\" type=\"radio\" value=\"fat-loss\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal1\"><span>\r\n\t\t\t\t\t\t<\/span>Fat Loss<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal2\" name=\"goal\" type=\"radio\" value=\"maintenance\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal2\"><span>\r\n\t\t\t\t\t\t<\/span>Maintenance<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal3\" name=\"goal\" type=\"radio\" value=\"gains\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal3\"><span>\r\n\t\t\t\t\t\t<\/span>Muscle Gains<\/label><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Activity Level<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity1\" checked=\"checked\" name=\"activity\" type=\"radio\" value=\"a1\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity1\"><span>\r\n\t\t\t\t\t\t<\/span>Sedentary: little or no exercise\t<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity2\" name=\"activity\" type=\"radio\" value=\"a2\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity2\"><span>\r\n\t\t\t\t\t\t<\/span>Exercise 1-3 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity3\" name=\"activity\" type=\"radio\" value=\"a3\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity3\"><span>\r\n\t\t\t\t\t\t<\/span>Exercise 4-5 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity4\" name=\"activity\" type=\"radio\" value=\"a4\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity4\"><span>\r\n\t\t\t\t\t\t<\/span>Daily exercise or intense exercise 3-4 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity5\" name=\"activity\" type=\"radio\" value=\"a5\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity5\"><span>\r\n\t\t\t\t\t\t<\/span>Intense exercise 6-7 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity6\" name=\"activity\" type=\"radio\" value=\"a6\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity6\"><span>\r\n\t\t\t\t\t\t<\/span>Very intense exercise daily, or physical job\t<\/label><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Do you know your body fat percentage?<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<select id=\"eq\" name=\"eq\" class=\"bbTextBox calc-textbox calc-textbox-halfd\">\r\n\t\t\t\t\t\t  <option value=\"2\">No<\/option>\r\n\t\t\t\t\t\t  <option value=\"3\">Yes<\/option>\r\n\t\t\t\t\t\t<\/select>\r\n\t\t\t\t\t\t\r\n\t\t\t\t\t\t<input name=\"katch\" id=\"katch\" type=\"number\" value=\"\" placeholder=\"Body Fat %\" class=\"bbTextBox calc-textbox-halfd calc-float-right\" style=\"display:none;margin: 0 0 15px 0;\">\r\n\t\t\t\t\t<\/div>\r\n\t\t\t<button class=\"bb-flat-btn calc-submit\" type=\"button\">Calculate\r\n\t\t\t<\/button>\r\n\t\t\t<!--result--->\t\t\t\r\n<div id=\"cal_result\" style=\"display:none;\">\t\r\n\t\t\t\t\r\n\t<div class=\"protein_in__results\">\r\n\t\t<div class=\"result-head\">\r\n\t\t\t<h3 class=\"protein_in__title\">Total Calories: <font style=\"color:#8cc53f;\"><strong><span class=\"protein_in__result\">1699<\/span><\/strong><\/font> Per Day<\/h3>\r\n\t\t<\/div>\r\n\t\t<div class=\"protein_in__table\" style=\"padding:10px 0;\">\r\n\t\t\tDaily protein intake recommendation:<\/div>\r\n\t\t<table class=\"bmrtable\">\r\n\t\t\t<tbody><tr>\r\n\t\t\t\t<th><strong>Recommended<\/strong><\/th>\r\n\t\t\t\t<th style=\"text-align:center;\"><strong>Protein<\/strong><\/th>\r\n\t\t\t<\/tr>\r\n\t\t\t<tr>\r\n\t\t\t\t<td>Minimum<\/td>\r\n\t\t\t\t<td align=\"center\" class=\"protein_in__result_align\"><span class=\"protein_in__min\"><\/span> (g)<\/td>\r\n\t\t\t<\/tr>\r\n\t\t\t<tr>\r\n\t\t\t\t<td>Generally recommended<\/td>\r\n\t\t\t\t<td align=\"center\" class=\"protein_in__result_align\"><span class=\"protein_in__rec\"><\/span> (g)<\/td>\r\n\t\t\t<\/tr>\r\n\t\t\t<tr>\r\n\t\t\t\t<td>High<\/td>\r\n\t\t\t\t<td align=\"center\" class=\"protein_in__result_align\"><span class=\"protein_in__fat\"><\/span> (g)<\/td>\r\n\t\t\t<\/tr>\t\t\t\r\n\t\t<\/tbody><\/table>\r\n\t\t<p class=\"smalltext\"><strong>Exercise:<\/strong> 15-30 minutes of elevated heart rate activity.<br>\r\n\t\t<strong>Intense exercise:<\/strong> 45-120 minutes of elevated heart rate activity.<br>\r\n\t\t<strong>Very intense exercise:<\/strong> 2+ hours of elevated heart rate activity.<\/p>\r\n\t<\/div>\r\n\t\t\t\t\r\n<\/div>\r\n\t\t\t<!--end---><\/div>\r\n\t<\/div>\r\n<\/div>\t\t\r\n<script>\r\njQuery(document).ready(function($) {\r\n$('.protein_in__calculator #eq').on('change', function() {\r\n    var bfat= $(this).find(\":selected\").val();\r\n\t if (bfat == \"3\") {\r\n\t\t $('.protein_in__calculator #katch').show();\r\n\t }else{\r\n\t\t $('.protein_in__calculator #katch').hide();\r\n\t }\r\n});\t\t\r\n\tvar units_x;\r\n\tunits_x=\"EN\";\r\n\t$('.protein_in__calculator input[name=\"units\"]').click(function() {\t\r\n\t\tvar units_v = $(this).val();\r\n\r\n\t\tif (units_v == \"SI\") {\r\n\t\t\t$('.protein_in__calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Meters\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Centimeters\");\r\n\t\t\t$('.protein_in__calculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-units\"]').val(\"\");\r\n            $('.protein_in__calculator input[name=\"weight\"]').val(\"\");\r\n\t\t\t\r\n\t\t\tunits_x=\"SI\";\r\n\t\t\t$(\"input[id=macros-kilos]\").prop(\"checked\",true);\r\n\t\t\t$(\"input[id=macros-pounds]\").prop(\"checked\",false);\r\n\r\n\t\t}\r\n\r\n\t\telse if (units_v == \"EN\") {\r\n\t\t\t$('.protein_in__calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Feet\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Inches\");\r\n\t\t\t$('.protein_in__calculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-units\"]').val(\"\");\r\n            $('.protein_in__calculator input[name=\"weight\"]').val(\"\");\r\n\t\t\t\t\r\n\t\t\tunits_x=\"EN\";\r\n\t\t\t$(\"input[id=macros-kilos]\").prop(\"checked\",false);\r\n\t\t\t$(\"input[id=macros-pounds]\").prop(\"checked\",true);\r\n\t\t\t\r\n\t\t}\r\n\t});\r\n\r\n\t\/\/alert(units_x);\r\n\t\r\n\t$('.protein_in__calculator input[name=\"height-system\"]').click(function() {\t\r\n\t\tvar heightUnits = $(this).val();\r\n\r\n\t\tif (heightUnits == \"meters\") {\r\n\t\t\t$('.protein_in__calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Meters\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Centimeters\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-units\"]').val(\"\");\r\n\t\t}\r\n\r\n\t\telse if (heightUnits == \"feet\") {\r\n\t\t\t$('.protein_in__calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Feet\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Inches\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.protein_in__calculator input[name=\"height-units\"]').val(\"\");\r\n\t\t}\r\n\t});\r\n\t\r\n\t$('.protein_in__calculator input[name=\"weight-system\"]').click(function() {\t\r\n\t\tvar weightUnits = $(this).val();\r\n\r\n\t\tif (weightUnits == \"kilos\") {\r\n\t\t\t$('.protein_in__calculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n            $('.protein_in__calculator input[name=\"weight\"]').val(\"\");\r\n\t\t}\r\n\r\n\t\telse if (weightUnits == \"pounds\") {\r\n\t\t\t$('.protein_in__calculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n            $('.protein_in__calculator input[name=\"weight\"]').val(\"\");\r\n\t\t}\r\n\t});\r\n\t\t\r\n\t$('.protein_in__calculator .calc-submit').click(function() {\r\n\r\n\t\tvar height = 0;\r\n\t\tvar pbmr =0;\r\n\t\tvar pweight=0;\r\n\t\t\r\n\t\tvar  katch = $(\"input[name='katch']\").val();\r\n\t\tif(katch==\"\"){katch=20;}\r\n        katch = katch\/100;\r\n\t\tvar eq = $('.protein_in__calculator #eq option:selected').val();\r\n\t\t\r\n\t\tvar heightTens = parseInt($('.protein_in__calculator input[name=\"height-tens\"]').val());\r\n\t\tvar heightUnits= parseInt($('.protein_in__calculator input[name=\"height-units\"]').val());\r\n\t\tvar heightType = $('.protein_in__calculator input[name=\"height-system\"]:checked').val();\r\n        var weight = parseInt($('.protein_in__calculator input[name=\"weight\"]').val());\r\n\t\tvar weightType = $('.protein_in__calculator input[name=\"weight-system\"]:checked').val();\r\n\t\tvar calories = 0;\r\n\t\tvar age = parseInt($('.protein_in__calculator input[name=age]').val());\r\n\t\tvar sex = $('.protein_in__calculator input[name=sex]:checked').val();\r\n\t\tvar job = $('.protein_in__calculator input[name=activity]:checked').val();\r\n        var goal = $('.protein_in__calculator input[name=goal]:checked').val();\r\n        var protons = 0;\r\n\t\t\r\n\t\t\r\n        if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {\r\n            $('.protein_in__calculator .calc-answer').show(0).html('<span style=\"color: #ca242a;\">Please enter values for all the fields.<\/span>').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {\r\n            $(this).removeClass('bb_cal_error');\r\n            });\r\n\t\t\t$('html, body').animate({scrollTop: $(\".calc-header\").offset().top-150}, 1000);\r\n           $('.protein_in__calculator #cal_result').hide();\r\n\t\t}       \r\n        else {\r\n            if(isNaN(heightUnits)) {\r\n                heightUnits = 0;\r\n            }\r\n\t\t\t\/\/alert('heightType:'+units_x);\r\n            if (units_x == \"EN\") {\r\n                height = ((heightTens * 30.48) + (heightUnits * 2.54));\r\n            }\t\r\n            else {\r\n                height = (heightTens * 100) + heightUnits;\r\n            }\r\n            \r\n            if (units_x == \"EN\") {\r\n\t\t\t\tpweight = weight;\r\n                weight = (weight * 0.453592);\r\n            }else{\r\n\t\t\t\tpweight = weight*2.205;\r\n\t\t\t}\r\n\r\n            if (sex == \"M\") {\r\n\t\t\t\t\r\n\t\t\t  if (eq == \"2\"){\r\n                calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);\t\r\n\t\t\t\tpbmr =  Math.round(calories);  \r\n\t\t\t  }else if (eq == \"3\"){\r\n\t\t\t  \t calories = Math.round(370+21.6*(1-katch)*weight);\r\n\t\t\t\tpbmr =  Math.round(calories);  \r\n\t\t\t  }\t  \t\t\t\t\t\t\t\t\r\n\t\t\t\t\r\n            } \r\n            else {\r\n\t\t\t  if (eq == \"2\"){\r\n                calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);\t\t\t  \r\n\t\t\t\tpbmr =  Math.round(calories);  \r\n\t\t\t  }else if (eq == \"3\"){\r\n\t\t\t\t calories = Math.round(370+21.6*(1-katch)*weight);\r\n\t\t\t\tpbmr =  Math.round(calories);  \r\n\t\t\t  }\t  \t\t\t\t\r\n            }\r\n\t\t\t\r\n            switch (job) {\r\n                case \"a1\":\r\n                    calories = Math.round(calories * 1.2);\r\n                    break;\r\n                case \"a2\":\r\n                    calories = Math.round(calories * 1.375);\r\n                    break;\r\n                case \"a3\":\r\n                    calories = Math.round(calories * 1.466);\r\n                    break;\r\n                case \"a4\":\r\n                    calories = Math.round(calories * 1.55);\r\n                    break;\r\n                case \"a5\":\r\n                    calories = Math.round(calories * 1.725);\r\n                    break;\r\n                case \"a6\":\r\n                    calories = Math.round(calories * 1.9);\r\n                    break;\r\n            }\t\t\t\r\n\r\n           switch (goal) {\r\n                case \"fat-loss\":\r\n                    if (calories <= 2000) calories =  Math.round(0.9 * calories);\r\n                    if (calories > 2000) calories =  Math.round(0.8 * calories);\r\n                    protons = Math.round(0.40 * calories \/ 4);\r\n                    break;\r\n                case \"maintenance\":\r\n                    protons = Math.round(0.30 * calories \/ 4);\r\n                    break;\r\n                case \"gains\":\r\n                    calories += 500;\r\n                    protons = Math.round(0.30 * calories \/ 4);\r\n                    break;\r\n            }\t\t\t\r\n\r\n           $('.protein_in__calculator  #cal_result').show();\r\n\r\n\t\t\/\/  alert(pweight);\t\r\n\t\t\t\r\n\t\t\t\/\/var phighr = Math.round(pweight*2.3)+' - '+Math.round(pweight*3.1)\r\n\t\t\tvar phighr = Math.round(pweight*1.5)\r\n\t\t\t\r\n\t\t   $('.protein_in__calculator .protein_in__min').html(Math.round(pweight*0.72));\r\n           $('.protein_in__calculator .protein_in__rec').html(Math.round(pweight*1));\r\n           $('.protein_in__calculator .protein_in__fat').html(phighr);\r\n\t\t\t\r\n\t\t   $('.protein_in__calculator .protein_in__result').html(calories);\r\n\t\t\t\r\n\t\t   $('html, body').animate({scrollTop: $(\".protein_in__calculator #cal_result\").offset().top-150}, 1000);\r\n\t\t   $('.protein_in__calculator .calc-answer').html('');\t\t\t\t\r\n\t\t\t\r\n        }\r\n    });\r\n\r\n});\r\n<\/script>\r\n<style>\r\n\t\r\n#bb_cal_ui .calc-header {\r\n    border-bottom: 2px solid #8cc540;\r\n    padding: 5px 0 !important;\r\n    font-size: 36px;\r\n    font-weight: 700;\r\n    margin: 34px 0 30px 0px !important;\r\n}\t\r\n#cal_result .bmrtable, #cal_result .bmrtable td, #cal_result .bmrtable tr, #cal_result .bmrtable th{\r\n\tborder: 0px;\r\n    padding: 8px 2px;\r\n}\r\n#cal_result .bmrtable td{\r\n    border-bottom: 1px solid #ccc;\r\n}\r\n#cal_result .bmrtable th{\r\n    border-bottom: 2px solid #92c663;\r\n}\t\r\n\t.protein_in__result_align{text-align:center; font-weight:600;}\t\r\n#bb_cal_ui {\r\n    box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);\r\n    transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;\r\n    margin: 0px;\r\n    padding: 18px 20px 20px 20px;\r\n}\t\r\n.calc-label span{display:none!important;}\r\n\r\ndiv#bb_cal_ui .hidenow{\r\ndisplay:none;\r\n}\r\ndiv#bb_cal_ui .cals-and-protein_in__calculator h2.calc-header {\r\n\tbackground: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.cals-and-protein_in__calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n.cals-and-protein_in__calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n.cals-and-protein_in__calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .cals-and-protein_in__calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\ndiv#bb_cal_ui .cals-and-protein_in__calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\nbox-sizing: border-box;\r\n    height: auto;\r\n    line-height: inherit;\r\n    padding: 4px 15px;\r\n    width: 48.5%!important;\r\n    font-weight: 500;\r\n    background: #fff;\r\n    color: #000;\r\n\tfont-size: 17px;\r\n}\t\r\n@media (max-width: 768px) {\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\n\twidth: 100% !important;\r\n\t}\t\r\n\t.protein_in__calculator{margin:0px !important;}\r\n\t#bb_cal_ui h3 {font-size: 20px;}\r\n#bb_cal_ui .calc-header {\r\n    padding: 5px 0 !important;\r\n    font-size: 22px;\r\n    margin: 10px 0 25px 0px !important;\r\n}\t\r\n}\t\r\n.cals-and-protein_in__calculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.cals-and-protein_in__calculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.cals-and-protein_in__calculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.cals-and-protein_in__calculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.cals-and-protein_in__calculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n.cals-and-protein_in__calculator .calc-label {\r\n\tborder: solid 1px #5a5a5a;\r\n\tborder-radius: 3px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 100%;\r\n}\r\n.cals-and-protein_in__calculator .calc-label-small {\r\n\tborder: solid 1px #5a5a5a;\r\n\tborder-radius: 3px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 49.5%;\r\n}\r\n.cals-and-protein_in__calculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.cals-and-protein_in__calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n#bb_cal_ui h3:after {\r\n    content: \"\";\r\n    display: block;\r\n    width: 100px;\r\n    padding: 0px 0;\r\n    border-bottom: 0px solid #8cc540;\r\n}\t\r\n#bb_cal_ui .calc-container{\r\n    padding:0px;\r\n}\r\n#bb_cal_ui .g-heading {\r\n    display: -webkit-box;\r\n    display: -webkit-flex;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    margin-bottom: 0;\r\n    padding: 0;\r\n    -webkit-box-pack: justify;\r\n    -webkit-justify-content: space-between;\r\n    -ms-flex-pack: justify;\r\n    justify-content: space-between;\r\n    -webkit-box-align: center;\r\n    -webkit-align-items: center;\r\n    -ms-flex-align: center;\r\n    align-items: center;\r\n\tfloat:right;\r\n}\r\n\r\n#bb_cal_ui .form-heading {\r\n    -webkit-box-flex: 1;\r\n    -webkit-flex: 1 0 auto;\r\n    -ms-flex: 1 0 auto;\r\n    flex: 1 0 auto;\r\n}\r\n#bb_cal_ui h3 {\r\n    font-size: 24px;\r\n}\r\n#bb_cal_ui h3, .tool-heading {\r\n    margin: 0 0 8px;\r\n    padding: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle {\r\n    font-size: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio] {\r\n    position: absolute;\r\n    visibility: hidden;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    background-color: #15131D;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    color: #fff;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]+label {\r\n    background-color: #fff;\r\n    color: #777;\r\n}\r\n#bb_cal_ui .radio-toggle label:last-of-type {\r\n    border-radius: 0;\r\n    border-left: none;\r\n}\r\n#bb_cal_ui .radio-toggle label {\r\n    font-size: 1rem;\r\n    padding: 5px 14px;\r\n    border: 1px solid #DADADA;\r\n}\r\n#bb_cal_ui .btn {\r\n    display: inline-block;\r\n    border: 0;\r\n    padding: 1em;\r\n    background: #E25F2F;\r\n    color: #fff;\r\n    line-height: 1;\r\n    text-align: center;\r\n    -webkit-transition: all .15s ease-out;\r\n    transition: all .15s ease-out;\r\n}\r\n#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {\r\n    cursor: pointer;\r\n}\r\n\r\n.calc-note {\r\n\tmargin: 10px 0 40px 0;\r\n}\r\n\r\ndiv#bb_cal_ui .protein_in__calculatorslider-calculator h2.calc-header {\r\n    background: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.macros-slider-calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n\r\n.macros-slider-calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n\r\n.macros-slider-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\n\r\n.macros-slider-calculator .calc-row-half {\r\n    display: inline-block;\r\n    vertical-align: top;\r\n    width: 49.5%;\r\n}\r\n\r\n.macros-slider-calculator .float-right {\r\n    float: right;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\n\r\n.macros-slider-calculator .calc-dropdown {\r\n    height: 46px;\r\n    vertical-align: top;\r\n    width: 100%;\r\n    border-radius: 3px;\r\n    font-size: 16px;\r\n}\r\n\r\n.macros-slider-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n\r\n.protein_in__calculator .calc-container{\r\n\tmargin: 0px;\r\n}\r\n\r\n.protein_in__calculator{\r\n\tmargin: 15px;\r\n}\r\n\r\n.protein_in__calculator .calc-subheader, .calc-subheader {\r\n    display: block;\r\n    margin: 25px 2px 8px 2px;\r\n    font-weight: 600;\r\n}\r\n.protein_in__calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .protein_in__calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 100%;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size: 17px;\r\n}\r\ndiv#bb_cal_ui .protein_in__calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 48.5%;\r\n\tfont-weight: 500;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size:17px;\r\n\t}\r\n.protein_in__calculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.protein_in__calculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.protein_in__calculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.protein_in__calculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.protein_in__calculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #8cc53f;\r\n}\r\n.protein_in__calculator .calc-label, .calc-label {\r\n    border: solid 1px #cccccc;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    width: 100%;\r\n    padding: 6.5px 15px;\r\n}\r\n.protein_in__calculator .calc-label-small, .calc-label-small {\r\nborder: solid 1px #e1e1e1;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    padding: 6.5px 15px;\r\n    width: 48.5%;\r\n\r\n}\r\n.protein_in__calculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.protein_in__calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n#cal_result {\r\n    padding: 25px 0px;\r\n}\r\n#keto_cal_form, #cal_result {\r\n    margin: 0 auto;\r\n}\r\n.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {\r\n    margin-bottom: 45px;\r\n}\r\n#cal_result .result-body {\r\n    display: flex;\r\n    margin-right: -25px;\r\n}\r\n#cal_result .result-body > div {\r\n    color: #2b2b2b;\r\n    font-size: 16px;\r\n    letter-spacing: 0;\r\n    line-height: 45px;\r\n    background: #e6f3d4;\r\n    box-shadow: 0 1px 3px 0 rgb(164, 183, 136);\r\n    border-radius: 4px;\r\n    text-align: center;\r\n    padding: 37px;\r\n    flex: 1;\r\n    margin: 0 25px 0 0;\r\n    display: flex;\r\n    flex-flow: column;\r\n    align-items: stretch;\r\n    justify-content: center;\r\n}\r\n#cal_result .result-body .rs {\r\n    font-size: 40px;\r\n    font-weight: bold;\r\n    color: #2b2b2b;\r\n    display: block;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n#cal_result .result-body .rs-unit {\r\n    white-space: nowrap;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n.calc-submit {\r\n    background: #2b2b2b;\r\n    border: 0;\r\n    height: 50px;\r\n    display: flex;\r\n    align-items: center;\r\n    justify-content: center;\r\n    font-size: 25px;\r\n    font-weight: 700;\r\n    color: #FFF;\r\n    transition: all 150ms ease;\r\n    text-transform: uppercase;\r\n    width: 100%;\r\n    margin: 30px 0 5px 0;\r\n}\r\n.calc-submit:hover {\r\n    background: #8cc53f;\r\n\t}\t\r\n\/* Media Queries *\/\r\n\r\n@media all and (max-width: 1023px) {\r\n\t.three-columns {\r\n\t\tmargin-left: 0;\r\n\t\tmargin-right: 0;\r\n\t}\r\n\t.three-columns .article-block {\r\n\t\tflex: 1 46%;\r\n\t\tmax-width: 46%;\r\n\t\tmargin: 20px 2%;\r\n\t}\r\n\t\r\n\t#cal_result .result-body {\r\n\t\tflex-wrap: wrap;\r\n\t}\r\n\t\r\n\t#cal_result .result-body > div {\r\n\t\tmax-width: 45%;\r\n\t\tflex: 1 46%;\r\n\t\tmargin-top: 28px;\r\n\t}\r\n\t\r\n}\r\n@media all and (max-width: 600px) {\r\n\t.navbar #main-menu > li > .nav-link {\r\n\t\tpointer-events: none;\r\n\t\tcursor: default;\r\n\t}\r\n\t.button-box {\r\n\t\tposition: relative;\r\n\t\tz-index: 5;\r\n\t}\r\n\t.hero-button-box {\r\n\t\ttext-align: left;\r\n\t}\r\n\t.hero-button-box .button.track.hero-button {\r\n\t\tdisplay: inline-block !important;\r\n\t\tmax-width: 200px;\r\n\t\tmargin-left: 15px;\r\n\t}\r\n}\r\n\r\n@media screen and (max-width: 479px) {\r\n\t.play-button-box {\r\n\t  left: calc(50% - 35px);\r\n\t  top: calc(50% - 35px);\r\n\t}\r\n}\r\n@media all and (max-width: 767px) {\r\n\t\r\n\tul.list {\r\n\t\tpadding-left: 25px !important;\r\n\t}\r\n\t\r\n#cal_result .result-body > div {\r\n\t\tmax-width: 100%;\r\n\t\tflex: 1;\r\n\t}\r\n\r\n<\/style>\r\n\n<p>As such, you may want to pick up (or keep using) a <a href=\"https:\/\/barbend.com\/best-whey-protein-powders\/\">whey powder supplement<\/a>, if only for convenience. A good <a href=\"https:\/\/barbend.com\/how-whey-protein-isolate-can-help-build-and-maintain-muscle\/\">whey isolate<\/a> or concentrate can help you hit your protein target without filling your stomach up, allowing you to get more of your other macronutrients from whole-food sources.&nbsp;<\/p>\n<h3 id=\"creatine\">Creatine<\/h3>\n<p><a href=\"https:\/\/barbend.com\/creatine-supply-shortage\/\">Creatine<\/a> is a viable all-year supplement, no matter if you\u2019re cutting down or bulking up. Some athletes do opt out of creatine supplementation during fat loss diets as it can cause them to hold unwanted extra water.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=YDjvyxY1_V0\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"7 Best Creatine Supplements - Best Monohydrate, Hydrochloride, and More\" title=\"Play video &quot;7 Best Creatine Supplements - Best Monohydrate, Hydrochloride, and More&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=YDjvyxY1_V0<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=YDjvyxY1_V0\" title=\"7 Best Creatine Supplements - Best Monohydrate, Hydrochloride, and More\" target=\"_blank\" rel=\"noopener\">7 Best Creatine Supplements &#8211; Best Monohydrate, Hydrochloride, and More (https:\/\/youtube.com\/watch?v=YDjvyxY1_V0)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>If that\u2019s the case for you, a new bulking phase is the perfect time to bring creatine back into the mix. As one of the most <a href=\"https:\/\/barbend.com\/benefits-of-creatine-for-brain\/\">well-researched<\/a> and thoroughly-established supplements on the market, adding creatine to your regime can do a lot for <a href=\"https:\/\/barbend.com\/how-to-train-power\/\">your power output<\/a> and endurance in the weight room.&nbsp;<\/p>\n<h3 id=\"fiber\">Fiber<\/h3>\n<p>A <a href=\"https:\/\/barbend.com\/fiber-benefits-for-athletes\/\">fiber supplement<\/a> won\u2019t make or break your bulking phase, but it might help you stomach the extra food you\u2019ve got to put down. Fiber performs a whole host of beneficial regulatory actions within your body, the least of which involve modulating satiety levels and helping to \u2018smooth out\u2019 <a href=\"https:\/\/barbend.com\/how-to-improve-gut-health\/\">digestive processes<\/a>. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7589116\/\" target=\"_blank\" rel=\"noopener\">6<\/a>)<\/p>\n<p>In the event that your hypercaloric diet ends up causing digestive or gastrointestinal distress, you may want to consider adding a fiber supplement to your protocol.&nbsp;<\/p>\n<h2 id=\"your-takeaways\">Your Takeaways<\/h2>\n<p>Finishing a fat loss phase is one of the most fulfilling moments for any physique-minded gymgoer. Gains are ripe for the picking as you come out of a long-term energy deficit. If you want to make the smoothest transition possible, you should take care with regard to introducing a new dietary plan or <a href=\"https:\/\/barbend.com\/powerbuilding-workout-routine\/\">training program<\/a>.&nbsp;<\/p>\n<ul>\n<li>The point at which you end a fat-loss diet depends on a <strong>combination of psychological, physiological, and environmental factors<\/strong>.<\/li>\n<li>You\u2019re liable to <strong>regain some portion of body fat<\/strong> as you introduce a higher caloric intake. A conservative, closely-monitored energy surplus can mediate much of that unwanted fat.<\/li>\n<li>If you cut down into <a href=\"https:\/\/barbend.com\/best-fat-burners-for-women\/\"><strong>single-digit body fat<\/strong><\/a> territory, you\u2019re more likely to regain fat than someone who ceased their diet at a higher relative level of body fat.&nbsp;<\/li>\n<li><strong>Reintroduce higher training volumes or <a href=\"https:\/\/barbend.com\/how-to-train-overlooked-muscles-in-bodybuilding\/\">different exercises<\/a> slowly<\/strong> to avoid accumulating excessive fatigue or <a href=\"https:\/\/barbend.com\/how-to-train-legs-with-back-injury\/\">risking injury<\/a>.&nbsp;<\/li>\n<\/ul>\n<p>It\u2019s easy to get carried away after months of restrictive, rigorous dieting. However, you shouldn\u2019t throw the baby out with the bathwater just because you aren\u2019t cutting down anymore.&nbsp;<\/p>\n<p><strong>The early stages of a bulking phase are among the best times to put on new muscle<\/strong> \u2014 or regain what you\u2019ve lost during your cut. Tackle the transition with grace and you\u2019ll set yourself up for long-term success.<\/p>\n<h2 id=\"famines-and-feasts\">Famines and Feasts<\/h2>\n<p><a href=\"https:\/\/barbend.com\/jay-cutler-dirty-vs-lean-bulking\/\">Cutting and bulking<\/a> are two sides of the same coin; protocols and plans that shape and mold your physique to be just a bit bigger or a little sharper each time. While transitioning between a cut and a bulk isn\u2019t as simple as flipping a switch, you shouldn\u2019t need to turn your whole lifestyle upside down either.&nbsp;<\/p>\n<p>The beginning of a new dietary phase is an opportune time to <a href=\"https:\/\/barbend.com\/women-pull-up-guide\/\">make new gains<\/a>, if you go about it properly. On the other hand, rushing this transition can spell disaster and create headaches down the line. Take it slow, follow the science, and <a href=\"https:\/\/barbend.com\/how-to-gain-muscle\/\">let the gains come to you<\/a>.&nbsp;<\/p>\n<h2 id=\"references\">References<\/h2>\n<p>1. Trexler, E. T., Smith-Ryan, A. E., &amp; Norton, L. E. (2014). Metabolic adaptation to weight loss: implications for the athlete. Journal of the International Society of Sports Nutrition, 11(1), 7.&nbsp;<br \/>\n2. Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., &amp; Iraki, J. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in nutrition, 6, 131.&nbsp;<br \/>\n3. Trappe, S., Williamson, D., &amp; Godard, M. (2002). Maintenance of whole muscle strength and size following resistance training in older men. The journals of gerontology. Series A, Biological sciences and medical sciences, 57(4), B138\u2013B143.&nbsp;<br \/>\n4. Colquhoun, Ryan J.1; Gai, Christopher M.2; Aguilar, Danielle2; Bove, Daniel2; Dolan, Jeffrey2; Vargas, Andres2; Couvillion, Kaylee2; Jenkins, Nathaniel D.M.1; Campbell, Bill I.2. Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training. Journal of Strength and Conditioning Research: May 2018 &#8211; Volume 32 &#8211; Issue 5 &#8211; p 1207-1213<br \/>\n5. Schoenfeld, B. J., Ogborn, D., &amp; Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. <i>Journal of sports sciences<\/i>,&nbsp;<i>35<\/i>(11), 1073\u20131082.&nbsp;<br \/>\n6. Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., &amp; Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. <i>Nutrients<\/i>,&nbsp;<i>12<\/i>(10), 3209.&nbsp;<\/p>\n<p><em>Featured Image: Mike Orlov \/ Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bodybuilding is cyclical. Physique pros embody this practice with defined \u201coff-seasons,\u201d where they devote months of dedicated time to packing on as much mass as possible before shredding down for big competitions. Recreational bodybuilders go through similar bulking and cutting phases, albeit not as intensely. 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