How Much Calories To Drop After A Bulk

Q: hi mike i was bulking up now im 5 kg heavier so how much calories should i drop ?

A: Hopefully you gained those 5kgs slowly, over 3-4 months at least. If you want to start cutting down fat now, then I'd start by dropping 500 calories from your bulking diet, mostly at the expense of carbs (especially in evening meals). Then monitor your weight and adjust calories up or down to keep yourself on track to lose weight no faster than 1kg every two weeks.

A good way to stay on track is to keep weighing yourself a couple of times per week (in the morning, on empty stomach) -- this way you start seeing the general trend. Then after a month if you've lost 1-2 kgs, then you're perfectly on track. If you've lost more weight than that, then up your calories by 200-300 or so (you don't want to lose weight too fast because it'll result in muscle loss). If you've lost less weight than that, then lower your calories by 200-300 more.