by Matt Weik, BS, CSCS, CPT, CSN
Should you cut, or should you bulk? Do you know what to look for to help make a decision?
The fact of the matter is that in order to sculpt your dream physique, you need to do more than hit the gym.
The dilemma of whether to cut or bulk challenges many fitness enthusiasts. Cutting sheds excess fat to reveal muscle definition, while bulking adds muscle mass through increased calories and resistance training. Deciding which path depends on your body composition, fitness goals, and lifestyle.
When we better understand the nuances of both, we can prevent frustrating plateaus and find ways to achieve impressive results.
In this article, we will dive deeper and learn more about cutting and bulk, their pros and cons, and which one is right for you.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current routine.
Cutting vs. Bulking
Cutting and bulking are two distinct approaches to body transformation, each with its own set of goals and methods.
Bulking involves intentionally consuming more calories than your body burns. This surplus provides extra energy and nutrients to support muscle growth.
During a bulk, you’ll pair increased calorie intake with intense resistance training to maximize muscle gains. Bulking can be “clean” (focusing on nutritious foods) or “dirty” (less restrictive food choices), but both aim to create an environment where your body can build new muscle tissue.
Cutting, on the other hand, is about creating a calorie deficit to shed body fat while preserving muscle mass. You’ll eat fewer calories than you burn, forcing your body to use stored fat for energy.
While you’ll continue strength training during a cut, you might notice a decrease in energy and performance due to the reduced calorie intake. Athletes and bodybuilders often use cutting phases to reveal muscle definition, especially before competitions.
The main difference between the two lies in their objectives: bulking prioritizes muscle growth while cutting focuses on fat loss.
Should You Cut or Bulk?
When choosing between cutting and bulking, consider these key points:
1. What do you want to achieve?
Your fitness goals play a crucial role in this decision. If you’re planning to slim down and reveal muscle definition, cutting might be your best bet. On the other hand, if you want to pack on muscle and boost strength, bulking could be the way to go.
2. Where are you starting from?
Take an honest look at your current physique. Knowing your body fat percentage and muscle mass can help guide your choice. If you’re carrying excess body fat, you might want to start with a cut. If you’re already lean, bulking could help you build a more muscular frame.
3. How does it fit your life?
Think about how cutting or bulking aligns with your daily routine and eating habits. Cutting often requires stricter portion control and may mean saying no to some foods you enjoy. Bulking, while it allows for more food, demands consistent high-calorie eating, which can be challenging for some.
4. Can you commit long-term?
Both approaches require dedication over time. Cutting phases typically last 2-4 months, while bulking can extend from 1-6 months or more. Consider which timeframe and approach you can realistically stick with.
5. What’s your body type?
Your natural body type can influence your decision. If you tend to gain fat easily, you might prefer shorter bulking phases followed by cuts. If you struggle to gain weight, longer bulking periods might be more effective.
By carefully considering these factors, you can choose the approach that best suits your body, goals, and lifestyle.
Pros and Cons of Bulking
Below, let’s look at the pros and cons of bulking.
Pros of bulking:
- Increased muscle mass: Bulking allows you to build more muscle through heavy weightlifting and a calorie-rich diet.
- More strength: The added muscle mass leads to increased strength, enabling you to lift heavier weights.
- Boosts confidence: Seeing your body change and grow stronger can improve your self-esteem and motivation.
Cons of bulking:
- Increased body fat: Due to the calorie surplus, you may also accumulate more body fat while gaining muscle.
- Decreased definition: The rise in body fat can temporarily reduce muscle definition, which some find frustrating.
Pros and Cons of Cutting
Below, let’s look at the pros and cons of cutting.
Pros of cutting:
- Decreased body fat: Cutting effectively lowers body fat through calorie restriction and increased activity.
- Increased definition: As you lose fat, your muscles become more visible, enhancing overall definition.
- Faster results: Cutting typically produces noticeable changes more quickly than bulking.
Cons of cutting:
- Decreased muscle mass: The calorie deficit may lead to some muscle loss alongside fat loss.
- More challenging: Maintaining a low-calorie diet requires more self-control and willpower than bulking.
- Increased hunger: Eating fewer calories can lead to increased hunger, making it harder to stick to your diet and exercise routine.