When trying to gain muscle mass during a bulking phase, many wonder if they should reduce their calorie intake on rest days versus training days. There are several factors to consider when determining your calorie needs for bulking rest days.
How many calories do you need on rest days?
The number of calories you need on rest days versus training days depends on several factors:
- Your baseline calorie needs – Your basal metabolic rate (BMR) and activity level determine your baseline calorie needs for the day.
- Your training program – The number and intensity of your training days impacts your overall weekly calorie needs.
- Your goals – If you are aiming for a slower, lean bulk, you may not need a big calorie surplus on rest days.
- Your metabolism – A faster metabolism may require more calories on rest days to continue building muscle.
As a general guideline, you need around 15-20 calories per pound of body weight daily while bulking. So a 180 lb person would need 2,700-3,600 calories per day on average. Here is a rough estimate of calorie needs:
| Training Day | Rest Day |
|---|---|
| Body weight x 17 calories | Body weight x 15 calories |
However, this can vary based on the factors mentioned earlier. For a slower bulk and minimal fat gain, err on the lower end of the range.
Benefits of reducing calories on rest days
There are a few potential benefits to slightly reducing your calorie intake on rest days while bulking:
- May limit fat gain – Since you burn fewer calories on rest days, eating less may help control fat gain.
- Allows muscle recovery – Consuming fewer calories gives your body a chance to recover from intense training.
- Makes calorie target easier – Spiking calories super high every day can make hitting targets challenging.
- Provides metabolic cycling – Alternating higher and lower calorie days may boost metabolism.
By limiting calories moderately on rest days, you can continue making lean gains without excessive fat accumulation.
Risks of cutting calories too low
However, there are some risks associated with reducing calories too drastically on rest days:
- Muscle loss – Consuming too few calories can cause the body to break down muscle tissue.
- Metabolic adaptation – Sustained calorie deficits lower your metabolic rate over time.
- Fatigue and low performance – Inadequate calorie intake makes it harder to train intensely and recover.
- Increased hunger and cravings – Cutting calories extremely low often leads to rebound binge eating.
If you create too big of a calorie deficit multiple days per week, you may actually sabotage your muscle building efforts in the long run.
Optimal approach to calories on rest days
Here are some evidence-based guidelines for setting your calorie intake on rest days during a lean bulking phase:
- Reduce calories by 200-300 below your target on training days.
- Never go below 15 calories per pound minimum (e.g. 2,700 for a 180 lb person).
- Aim for at least 20+ grams of protein per pound of bodyweight daily.
- Fill the rest of your calories from carbs and fat based on your preferences.
- Consider cycling calories more extremely if you are an experienced lifter.
This allows you to create the slight deficit needed to build muscle leanly without overly restricting calories or sacrificing protein intake.
Example calorie targets
Here is an example calorie cycling approach for a 180 lb male on a lean bulk with weight training 5 days per week:
| Training Day | Rest Day |
|---|---|
| 3,100 calories | 2,800 calories |
This puts him in a 300 calorie deficit on rest days while still consuming enough calories and protein to support muscle growth.
What to eat on rest days
On rest days, focus on getting sufficient protein, carb, and fat intake:
Protein
- 0.8-1 gram per pound body weight (e.g. 144-180g protein for a 180 lb person).
- From lean sources like chicken, turkey, fish, eggs, Greek yogurt, protein powder.
- Spread evenly throughout the day over 4-5 meals.
Carbs
- 2-3g per pound bodyweight or adjusted based on activity level.
- Focus on whole food sources like rice, quinoa, potatoes, fruits.
- Time most carbs around your workout on training day.
Fats
- Around 0.4-0.5g fats per pound body weight.
- Emphasize heart-healthy fats like avocado, nuts, olive oil.
- Don’t cut fats super low, as they support hormones for muscle growth.
Selecting nutritious carb and protein sources ensures your body has the macros it needs to continue building muscle even on rest days.
Sample meal plan for rest days
Here is a sample higher protein meal plan for a rest day on a bulking phase:
Meal 1
- 3 eggs scrambled with 1 cup spinach
- 1 cup oatmeal with blueberries
- 1 tablespoon almond butter
Meal 2
- 8 ounces chicken breast
- 1 cup brown rice
- 1 avocado
Meal 3
- Protein shake with 2 scoops protein powder
- 1 banana
- 1 tablespoon peanut butter
Meal 4
- 8 ounces salmon
- 1 cup brussels sprouts
- 1 cup quinoa
Meal 5
- 8 ounces Greek yogurt
- 1.5 cups mixed berries
- 28 almonds
This provides around 2900 calories with 190g protein, 340g carbs, and 105g fat. It meets protein needs while keeping a moderate calorie deficit for lean bulking.
Should you do cardio on rest days?
Doing cardio on rest days can help create an additional calorie deficit to limit fat gain during a bulk. However, excessive cardio can be counterproductive if it impacts your lifting performance and recovery. Here are some tips for optimal cardio on rest days:
- Opt for low-to-moderate intensity cardio like walking, swimming, stationary bike.
- Aim for 20-30 minutes of light cardio 2-3 times per week maximum.
- Increase cardio duration rather than intensity if needing greater calorie burn.
- Avoid long or high intensity cardio that leaves you overly fatigued.
The purpose of cardio should be to create a modest deficit without negatively affecting your strength or muscle building capacity.
Supplements that can support lean bulking
Certain supplements may also support a lean bulking approach where calorie cycling is used:
Protein Powder
- Makes hitting high protein targets easier.
- Whey, casein, or plant-based powders are all effective options.
- Best times are post-workout or between meals to boost daily protein intake.
Creatine
- One of the most researched muscle building supplements.
- Shown to increase lean mass gains and strength.
- 5 grams per day is the recommended dosage.
Beta-Alanine
- Can enhance muscular endurance and reduce fatigue.
- May support ability to complete more training volume.
- 3-5 grams per day is effective for most people.
Talk to your doctor before starting any new supplements if you have any underlying health conditions or concerns.
Conclusion
During a lean bulking phase, moderately reducing calories on rest days can create the slight deficit needed for building muscle without excess fat gain. Aim for a 200-300 calorie drop from training days by reducing carbs and fats as needed while maintaining sufficient protein intake. This calorie cycling, along with proper training, should allow slow lean gains over time. Monitor your progress and adjust calories as needed based on your individual response.