Introduction
If you’re serious about transforming your physique, two terms dominate the conversation: cutting and bulking. But which one is right for you — and when? The answer depends on more than just body fat percentage. It’s about your training experience, hormonal environment, lifestyle, and long-term goals.
Let’s dive deep into what each phase entails, who should consider them, and how to make the most out of your time in either.
What Is Bulking?
Bulking refers to a caloric surplus phase where the goal is to gain muscle mass — often at the expense of some fat gain. It’s a growth-oriented period supported by:
- High protein intake
- Progressive overload in training
- Adequate recovery and sleep
Types of Bulks:
- Slow bulk (+100–200 kcal/day): Best for lean gains, minimal fat.
- Moderate bulk (+200–400 kcal/day): Balanced mass gain with manageable fat gain.
- Aggressive bulk (+500+ kcal/day): Fastest gains but comes with more fat accumulation.
A smart bulk also includes tracking your TDEE and adjusting your intake weekly based on weight and performance.
What Is Cutting?
Cutting is the fat loss phase, where you’re in a caloric deficit to reduce body fat while trying to preserve lean mass. Key components include:
- High protein intake (2.0–2.5g/kg LBM)
- Structured strength training
- Deficit of 10–25% below TDEE
- Enough carbs for training performance
Types of Cuts:
- Slow cut (10–15% deficit): Sustainable, preserves more strength and muscle.
- Moderate cut (15–25%): Best tradeoff between speed and muscle retention.
- Aggressive cut (>25%): Riskier, short-term use only.
When to Bulk
- You’re lean (10–15% body fat men, 18–23% women)
- Strength has plateaued in deficit or maintenance
- You’re in a recovery phase after dieting
- You’ve been lifting for <3 years (newbie gains phase)
Tip: The leaner you are, the more efficient you are at gaining lean mass during a bulk.
When to Cut
- You’re above 15–18% body fat (men) or 25%+ (women)
- Your health markers (lipids, insulin sensitivity) are off
- You want better muscle definition
- You’re preparing for summer/photoshoot/competition
Cutting also sharpens insulin sensitivity and improves nutrient partitioning, making your next bulk more effective.
Can You Recomp?
In specific cases, yes. Body recomposition (building muscle while losing fat) happens when:
- You’re a beginner or detrained
- You’re returning after injury or layoff
- You’re using performance-enhancing drugs
- You’re dialing in training, nutrition, sleep simultaneously
Otherwise, trying to “recomp” as an advanced lifter leads to subpar results. You’ll spin your wheels.
The Psychology of Each Phase
Bulking is fun but can get uncomfortable. Body image may take a hit. You need to tolerate some fat gain while focusing on the long game.
Cutting is lean and rewarding visually but mentally draining. Hunger, fatigue, and mood swings are real. You must plan ahead and avoid cutting too long without breaks.
Final Thoughts
Bulking and cutting are both essential tools in a long-term physique strategy. The key is not rushing either. Don’t fear fat gain during a smart bulk, and don’t fear strength loss during a cut — when executed correctly, both can build the physique you want.
Ready to decide? Then track, train, eat — and commit.