A popular fitness blogger has photos of exactly what you should eat – and how many calories you should consume – to lose either mass or lose weight.
Oakland, California-based Shannon Eng has put together graphics that will reveal an ideal muscle-building plan, along with a similar plan that will help you get rid of those pounds instead.
The only difference between the two plans is that the "bulk" meal journal contains about 2,000 calories, while the "cut" weight loss guide will be about 1,700 calories with a few different dishes.
Otherwise, the plans share many of the same meals, proving that only a few extra ingredients can make all the difference to your weight loss or muscle gain goals.
Shannon, known as Caligirlgetsfit on Instagram, where she has 347,000 followers, has been posting pictures in her bulk / cut series for a few weeks and each time the graphics get up to 5,000 likes.
She wrote: "Bulk [and]Editing: These are words that are thrown around the fitness community, but many people are not sure what they mean.
"It's actually very simple, cutting means that you are trying to lose weight and burn fat, and have a calorie deficit (eat less than you burn).
"Bulking means you are trying to gain weight, most likely by adding lean mass, and have a calorific surplus (eat more than you burn).
"How much you choose to massage or cut is really up to you, although I personally do not think it's healthy to lose too fast or gain too much."
Shannon says the key to weight loss or weight gain is a calorie deficit or a surplus, depending on what your goal is.
But she also said that it's just as important to consume the right amounts of each macronutrient – carbohydrates, protein, and fat.
She said, "Macro relationships are also important, for example, you can have a calorie deficit when eating two cookies and nothing else for the day.
Probably, but is it healthy? NO, so it's always a good idea to cut, fill or care for your body, continue to provide your body with good, wholesome food and watch your macro proportions Make sure you get enough healthy fat, protein and healthy carbohydrates.
When she is fat, Shannon eats more carbohydrates and high calorie but healthy breakfasts like many eggs on toast.
But when she "cuts", she eats less carbohydrates and more proteins.
She explained, "I replaced the higher-calorie breakfast (bread, avocado and eggs) with protein-rich yogurt and fruit.
"I still drink the morning smoothie. I've also decided to have more protein on average and a little less carbohydrates to trade the pasta.