How long does it take for the diet to take effect – week by week

In the first week of the diet for those who train, whether bulking or cutting, the body is in the initial phase of adaptation and many (if not all) of the changes, whether aesthetic or psychological, should not be taken literally.

During this period, those who are bulking may feel a slight increase in energy and greater fluid retention when increasing their caloric intake, while those who are cutting may notice a drop in weight on the scale due to the elimination of water and reduction of swelling, but in both objectives there are no real changes in terms of body composition taking place.

To generate realistic and healthy expectations, it is extremely important to understand that bodily changes take time and it is not worth investing energy in expectations at this stage.

The first week is mostly a stage of metabolic adjustments, in which the body and your psychology begin to “understand” that changes are occurring, but visible results usually only appear more clearly in the following weeks.

In the second week, the body and mind begin to adapt more consistently to the new eating pattern.

Those who are bulking may notice a slight gain in strength and feel that their muscles are fuller, due to the increase in muscle glycogen resulting from the greater intake of calories from carbohydrates, but this is something subtle.

While those on a cutting diet usually see small reductions in measurements and the sensation of having less full muscles, due to the drop in glycogen, but, in normal situations, there is no loss of muscle mass or fat per se, which is normal for the second week.

Don't make any drastic decisions here! In the second week, you still need to keep expectations in check and stick to the plan, as real changes are still subtle.

Week 2 to 4

From the second to the fourth week, the body deepens its adaptation to new eating habits.

In bulking, it is common to notice an increase in the load used in most compound exercises and the beginning of a change in muscle volume, as the body is making good use of the caloric surplus to build more strength and muscle mass.

When cutting, the results can manifest themselves in the form of a more consistent reduction in measurements, a drop in body weight on the scale and a slight gain in definition, since the body is, in fact, using stored fat as a source of energy, that is, it is burning fat.

It is important to note that at this stage, most people have already given up or started making changes based on instinct because they think there is something “wrong”, which, most of the time, ruins everything.

Therefore, it is important to understand that, although the transformations are not yet absurdly drastic (it is impossible to build a complete physique in 4 weeks), this phase represents a crucial period to establish regularity of the plan, as this is where the real “game” begins.

Week 4 to 8

Between the fourth and eighth week, the body usually (in fact, needs to) show clear signs of evolution.

When bulking, there should be a definitely greater increase in strength and muscle volume when compared to the initial state (before starting the diet).

When cutting, fat loss should be even more noticeable, with a reduction in measurements, weight loss on the scale and greater definition, as a result of the body's increased efficiency in using body fat as an energy source.

If, between weeks 4 and 8, there are no visible changes when compared to the beginning of the plan, the plan needs to be revised.

“When compared to the beginning of the plan” is the point here. Focus on analyzing your progress by comparing yourself to yourself.

At the same time, balance your expectations, because depending on your starting point, it still won't be possible to build an extraordinary body in just 2 months.

For example, accumulating fat is a process that takes years and years of poor eating habits and physical inactivity. Expecting it to be resolved in 1-2 months is not realistic (much less common sense).

The same goes for those who started gaining muscle mass while very thin and now expect to look like an athlete.

This is not going to happen and it is not a question of being pessimistic, but being realistic and learning to cultivate realistic expectations.

From here on, if the diet and training have been followed for the most part with consistency, it is possible to say with some confidence that you are a different person than when you started the plan.

Between the eighth and twelfth week, the body tends to show significant and undeniable progress, as consistency in diet and training has already consolidated a good part of the metabolic adjustments.

Your body “lives” in a new metabolic reality at this stage.

However, the work is not done yet. The longer you are on the diet, depending on your experience (if it is your first time on the diet) and initial state, the more attention is needed to make adjustments.

While you are probably enjoying the results, the pace of progress may begin to slow down, and it is precisely constant observation that allows you to identify whether new adjustments are necessary to maintain progress.

For those who are in the bulking phase, it is necessary to evaluate whether there is a significant accumulation of fat occurring in a greater proportion than hypertrophy and increased strength. If this is your case, it may be necessary to start planning the transition from bulking to cutting .

When cutting, it is crucial to pay attention to signs of deprivation, such as fatigue, excessive hunger, low levels of motivation or simply stagnation in results, which indicates the need for adjustments to the diet or a period of rest from the diet (returning to maintenance).

For both goals, the end of week 12 is usually the time to take a more careful look at your progress – such as changes in body measurements, body composition and how you are feeling psychologically – to determine whether there is still room for adjustments or whether it is time to change your goal.