Bodybuilding & Cutting Diet: Complete Guide
Last updated: 20 February 2026
A bodybuilding diet is an eating plan used to build muscle or lose fat in a controlled way. It usually has two phases: a muscle gain diet (or muscle building diet, weight gain diet) with a calorie surplus and high protein, and a cutting diet (or cutting diet plan) with a calorie deficit to lose fat while preserving muscle. Many people follow a macro diet–tracking protein, carbs, and fat–and use a diet plan for muscle gain, muscle building diet plan, muscle gain diet plan 7 days, or weight gain diet plan for bulking, and a cutting diet plan for fat loss. Some aim for a fat loss muscle gain diet or weight loss muscle gain diet (recomposition) at the same time. The vertical diet is one popular bodybuilding-style approach. This guide explains what a bodybuilding and cutting diet are, how they work, what to eat, benefits and risks, and sample days. Always discuss diet and training changes with your doctor or a dietitian, especially if you have health conditions.
Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. Bodybuilding and cutting diets can be demanding. Before starting, especially if you have a health condition or take medication, speak to a healthcare professional.
Below you will find the definition of a bodybuilding diet and cutting diet, how a macro diet fits in, the difference between a muscle gain diet / weight gain diet and a cutting diet plan, the idea of a fat loss muscle gain diet, the vertical diet, what to eat and avoid, benefits and risks, and sample days for bulking and cutting. Use our calorie calculator and TDEE calculator to set your calories.
What is a bodybuilding diet?
A bodybuilding diet is structured to support muscle growth or fat loss in line with training. It is not one fixed diet–it is a style of eating that often includes:
- Bulking phase (muscle gain diet, weight gain diet): A diet plan for muscle gain or muscle building diet plan (e.g. a muscle gain diet plan 7 days or weight gain diet plan) uses a moderate calorie surplus and high protein to support muscle gain. The goal is to gain weight slowly, mostly as muscle.
- Cutting phase (cutting diet): A cutting diet or cutting diet plan uses a calorie deficit to lose body fat while keeping protein high and training to preserve muscle.
Many people use a macro diet–setting daily targets for protein, carbohydrates, and fat–to hit calories and support performance. The vertical diet is a bodybuilding-style approach that emphasises easily digestible foods (e.g. red meat, white rice, selected vegetables) to support training and gut tolerance. A weight loss muscle gain diet or fat loss muscle gain diet tries to lose fat and gain muscle at the same time (recomposition); it is possible for some, especially beginners, but harder than separate bulking and cutting phases.
Core principles
- High protein (typically 1.6–2.2 g per kg body weight or more for athletes) to support muscle.
- Calorie surplus for muscle gain; calorie deficit for cutting; both with resistance training.
- Macro diet: track protein, carbs, and fat to meet goals.
How the bodybuilding and cutting diet work
Muscle is built when you train and eat enough protein and calories (surplus); fat is lost when you eat fewer calories than you burn (deficit) while keeping protein and training high to spare muscle. So a muscle gain diet or weight gain diet uses a small surplus–often 200–400 kcal above TDEE–so you gain weight slowly. A cutting diet or cutting diet plan uses a deficit–often 300–500 kcal below TDEE–so you lose fat without losing too much muscle. Use our TDEE calculator and calorie deficit calculator to estimate numbers. A macro diet helps you hit those calories and protein; carbs and fat can be split by preference and training. The vertical diet simplifies food choices for digestion and consistency. There are no mandatory phases–you choose how long to bulk or cut. A fat loss muscle gain diet or weight loss muscle gain diet usually involves maintenance or a small deficit with very high protein and resistance training; results are often slower than dedicated phases.
What to eat and what to limit
On a bodybuilding diet and cutting diet, food choices support protein and calorie targets. The table below is a general guide; a macro diet will set exact amounts.
| Eat (bodybuilding & cutting) | Emphasise for muscle gain / cutting | Limit |
|---|---|---|
| Lean meat, poultry, fish, eggs, dairy, legumes, tofu | High protein in both phases | Excess added sugar, very low protein |
| Whole grains, rice, potato, oats | More carbs often in muscle gain; can reduce in cutting | Heavy restriction without a plan |
| Vegetables, fruits, nuts, seeds, oils | Vegetables for fibre and fullness (cutting); fats for calories (gain) | – |
On a cutting diet plan, keep protein high and reduce calories mainly from carbs or fat so you stay full and preserve muscle. On a muscle gain diet or weight gain diet plan, add calories through extra carbs and/or fat while hitting protein. The vertical diet uses foods like lean red meat, white rice, and low-fibre vegetables for easy digestion and consistent intake. See our high-protein diet guide for more on protein needs.
Potential benefits
Benefits depend on how you apply the approach and your health.
- Muscle gain: A well-planned muscle building diet or diet plan for muscle gain with a surplus and high protein can support muscle growth when combined with resistance training.
- Fat loss: A cutting diet plan with a moderate deficit and high protein can help lose fat while limiting muscle loss.
- Structure: A macro diet and clear phases (bulk/cut) give many people a clear plan and measurable targets.
Evidence: adequate protein and resistance training are well supported for muscle and strength; surplus for gain and deficit for fat loss are standard. Individual results vary. A dietitian or coach can help tailor a muscle gain diet plan 7 days or cutting diet plan to you.
Risks and who should be cautious
Bodybuilding and cutting diets can be intense. Points to watch:
- Extreme deficits: A very aggressive cutting diet can cause fatigue, loss of muscle, and nutrient gaps. Keep the deficit moderate and protein high.
- Extreme surpluses: A weight gain diet with too large a surplus leads to more fat gain. A small surplus is usually enough for a muscle gain diet.
- Disordered eating: Rigid macro diet tracking or repeated harsh cut/bulk cycles can contribute to unhealthy relationships with food in some people. If you have a history of eating disorders, work with a doctor or dietitian.
- Health conditions: Kidney disease, diabetes, or other conditions may require adjusted protein or calories. Get professional advice before starting.
Before starting a bodybuilding diet or cutting diet plan, talk to your doctor or a dietitian.
Sample days: muscle gain and cutting
These are single-day examples–not prescriptive plans. Adjust to your TDEE, macro diet targets, and preferences.
Example: muscle gain diet / weight gain diet (surplus)
- Breakfast: Oatmeal with banana, nuts, and eggs.
- Lunch: Chicken, rice, vegetables, olive oil.
- Dinner: Fish or lean meat, potato or pasta, vegetables.
- Snacks: Greek yogurt, fruit, nuts, or a shake to hit calories and protein. A muscle gain diet plan 7 days would rotate similar meals.
Example: cutting diet plan (deficit)
- Breakfast: Eggs, vegetables, wholemeal toast.
- Lunch: Large salad with chicken or tuna, beans, light dressing.
- Dinner: Lean meat or fish, vegetables, small portion of rice or potato.
- Snacks: Protein-rich options (yogurt, cottage cheese, lean meat) to preserve muscle; fewer high-calorie snacks than in a weight gain diet.
The vertical diet would use red meat, white rice, and selected vegetables across meals. Use our calorie calculator and TDEE calculator to set your numbers. For related approaches, see our high-protein diet, weight loss diet, and calorie deficit diet guides.
Frequently asked questions
A bodybuilding diet is an eating plan aimed at building muscle (muscle building diet, muscle gain diet) or losing fat while preserving muscle (cutting diet). It usually involves tracking calories and macros (macro diet), high protein, and phases: bulking with a calorie surplus for muscle gain, and cutting with a calorie deficit for fat loss.
A cutting diet (or cutting diet plan) is a phase where you eat in a calorie deficit to lose body fat while trying to keep muscle. It typically includes high protein, resistance training, and sometimes moderate carbs. It is the opposite of a bulking or muscle gain diet phase.
A muscle gain diet (or weight gain diet, diet plan for muscle gain, muscle building diet plan) aims to build muscle by eating in a small calorie surplus with enough protein. Weight gain diet plan and muscle gain diet plan 7 days are examples of structured plans. The goal is to gain mostly muscle, not excessive fat.
A macro diet means tracking macronutrients–protein, carbohydrates, and fat–to hit daily targets. Many people use it for bodybuilding and cutting: higher protein for muscle, and adjusting carbs and fat depending on whether they are in a surplus (muscle gain) or deficit (cutting).
A fat loss muscle gain diet or weight loss muscle gain diet (recomposition) is possible for some people, especially beginners or those returning to training, but it is harder than separate bulking and cutting phases. It usually involves a small deficit or maintenance calories with high protein and resistance training.
The vertical diet is a bodybuilding-style eating approach that emphasises easily digestible foods: red meat, white rice, and selected vegetables and fruits. It is designed to support training and gut tolerance while hitting calories and protein. It is one option within bodybuilding diet culture, not a requirement.
Summary
A bodybuilding diet supports muscle gain or fat loss through structured eating. A muscle gain diet (or muscle building diet, weight gain diet) uses a calorie surplus and high protein; a cutting diet or cutting diet plan uses a deficit with high protein to lose fat and preserve muscle. Many people use a macro diet and follow a diet plan for muscle gain, muscle building diet plan, muscle gain diet plan 7 days, or weight gain diet plan for bulking. A fat loss muscle gain diet or weight loss muscle gain diet (recomposition) is possible for some but harder than separate phases. The vertical diet is one bodybuilding-style option. Use our calorie calculator and TDEE calculator to set calories; discuss with your doctor or dietitian before starting. See our high-protein diet, weight loss diet, and calorie deficit diet guides for more.
Use our calculators with this diet
Set your calorie target and plan meals with our free tools.
You might also like
Other diet guides that may fit your goals.
High-protein diet
More protein to support fullness and muscle. Can help with weight loss.
Calorie deficit & low-calorie diet
Eating below maintenance calories for weight loss.
Weight loss diet
Balanced eating with a calorie deficit for sustainable weight loss.
Low-carb diet
Fewer carbs, more protein and fat. Used for weight loss and blood sugar.
Sources and further reading
This article is based on current evidence. For more detail, see:
- Position stands on protein and resistance training (e.g. from sports nutrition societies)
- Research on calorie surplus and deficit for muscle gain and fat loss
- Guidance on safe cutting and avoiding excessive deficits
Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.