If you're interested in fitness, you've probably heard about "bulking vs cutting" before. They're pretty popular terms that get thrown around, especially in bodybuilding.
But what do they actually mean? Plus, how do you know which one you should start with?
Bulking generally refers to adding mass to your body, otherwise known as gaining weight. Cutting refers to losing weight from body fat primarily.
Understanding bulking and cutting is crucial for anyone serious about transforming their physique! Depending on which goal you're going for, your workouts might change some or not at all. Your diet, however, will be the biggest difference between the two.
Don't worry, I'll break down bulking vs cutting in a way that's easy to understand. You'll learn what each phase is, when to do it, and how to do it the right way!
In This Article:
• What Is Bulking and What Is Cutting
• Bulking vs Cutting – The Key Differences Explained
• Should You Bulk or Cut First
• How To Bulk the Right Way for Maximum Muscle Gain
• How To Cut the Right Way Without Losing Muscle
• Bulking and Cutting Mistakes Beginners Make
• Sample Meal Plans for Each Phase
• Frequently Asked Questions About Bulking vs Cutting
What Is Bulking?
Bulking is a fitness goal tied to gaining weight. While you may gain a little body fat during a bulking phase, the goal is generally to add muscle mass.
In order to gain weight (that isn't just water weight), you have to eat more calories than you burn. This is called a calorie surplus.
When you eat in a surplus and train hard, your body uses the extra energy to repair and grow your muscles. This is what helps you get stronger and look more muscular over time!
A good bulking phase includes:
• A high-protein diet
• Enough carbs and fats to put you into a caloric surplus
• Moderately heavy strength training with lots of volume
• Good sleep and recovery
• Tracking your food
There are two types of bulking I see regularly.
There are people who eat anything they want and lots of it to get into a big calorie surplus. This is called a dirty bulk, and leads to more fat gain than is necessary.
For that reason, I'm not a huge fan of the dirty bulk. It just doesn't yield the most optimal result.
There is also a lean bulk where you still eat in a calorie surplus, but not a huge one. It might only be a 200-300 calorie surplus.
To build muscle effectively, you really only need a 200-300 calorie surplus (1). So, doing a dirty bulk really isn't necessary.
To make sure you don't overeat in a bulking phase, it's best to track your food. That way, you can stay leaner while adding muscle tissue.
What Is Cutting?
The goal of cutting is to maintain muscle while losing excess body fat. That way, your muscles look more defined.
In order to do a cutting phase, you have to eat fewer calories than your body burns. This is called a calorie deficit.
A good cutting phase includes:
• A high-protein diet
• Lower carbs and fats to keep your calories in check
• High-intensity strength training with moderate volume
• Good sleep and recovery
• Tracking your food
The calorie deficit doesn't need to be close to starving yourself to lose body fat. In fact, if you drop your calories too low, you may lose more muscle than you have to.
Eating a higher protein diet while training hard can help you maintain more muscle as you lose body fat, though (2). So the key is to eat higher protein while not cutting your calories too low.
That, and high-intensity training. The more intensely you train, the more calories you'll burn!
Bulking vs Cutting: What's the Difference?
Here's a detailed breakdown of bulking vs cutting:
| Aspect | Bulking | Cutting |
|---|---|---|
| Primary Goal | Build muscle mass | Lose body fat |
| Calorie Intake | Surplus (200–500 extra) | Deficit (300–500 less) |
| Protein Needs | 1–1.2g per lb bodyweight | 1.0–1.4g per lb bodyweight |
| Carbohydrate Focus | Higher for energy & recovery | Moderate, timed around workouts |
| Training Style | High volume, moderate intensity | High intensity, moderate volume |
| Cardio | Minimal to moderate | Moderate to high |
Both phases are useful for achieving different goals. What you choose just depends on your current physique and what you want to accomplish.
Bulking vs Cutting for Beginners: Should You Bulk or Cut First?
This is one of the most common questions I get about bulking and cutting. If someone is looking to build muscle and burn fat, they are curious where to start.
Here's my simple answer:
If you're on the skinny side or new to lifting, start with a lean bulk.
If you have extra body fat you'd like to lose, start with a cut.
What you should do really depends on 2 things:
• Where your starting point is
• What goal do you care more about
If you have body fat you'd like to lose already, then starting with a cut is likely a better starting point. It will allow you to lean out before going into a bulk where you might add a little body fat.
If you don't mind adding body fat where you're currently at, though, then starting with a lean bulk may be a better starting point. It's also a good place to start if you're already lean.
What you start with just depends on your goals, and what is more important to you: losing body fat or adding muscle size.
How to Bulk the Right Way
Here are some quick tips for a clean, lean bulking phase:
• Eat about 200–300 extra calories a day
• Focus on high-quality protein and complex carbs
• Strength train 4–6 times a week
• Get plenty of sleep and don't skip rest days
• Track your food
When it comes to protein, not all proteins are high quality. The quality all comes down to whether or not it's a complete protein source.
A complete protein source contains all 9 essential amino acids. Those are the amino acids we can't make ourselves, and we have to get them in our diet.
While some plant sources are complete proteins, they're few and far between. The highest quality protein sources come from animals.
Get most of your protein from meat, fish, dairy, and whey protein shakes. That way, you know your body is getting the highest quality protein to build muscle with.
When you train for muscle growth, make sure you're training with more volume. Think of volume as your Sets x Reps x Weight.
To increase volume, you can increase any one of those variables. So as you progress, increase the weight, do more reps, or add sets.
Also, make sure you're training close to failure. By that, I mean push every set until you can only do 1-2 more reps. It's okay to go until you actually fail, but don't do that every set.
Going to failure every set can put a lot of stress on your body and can increase the risk of injury.
How to Cut the Right Way
Cutting is all about fat loss without losing muscle!
Follow these simple rules:
• Eat in a small calorie deficit (about 300–500 fewer calories than you burn per day)
• Keep protein intake high with quality protein sources
• Lift weights 3-5x per week & add cardio if you'd like
• Drink plenty of water and get plenty of sleep
• Track your food
The only way to lose body fat is to be in a calorie deficit. Increasing the calories you burn through exercise while restricting food intake is the key.
To make sure you do this, it's best to track your food. If you don't, how will you ever know if you're eating too much or too little?
You also need to eat plenty of high-quality protein and train hard to maintain muscle while you do this. You see, the more muscle your body has, the more calories you can burn at rest. This is because muscle is very metabolically active. So, in order to continue to see great progress long-term, maintaining muscle can be crucial.
When it comes to exercise, high-intensity training helps a lot. This could be through high-intensity interval training (HIIT) or another type of training. Whatever type you choose, make sure you push yourself.
If you're not sweating, you may not be pushing hard enough!
Common Bulking and Cutting Mistakes Beginners Make
After working with thousands of clients on their bulking vs cutting journeys, here are the biggest mistakes I see:
Bulking Mistakes
Mistake #1: Eating Too Much Too Fast
Many beginners think that more calories = faster results. However, this generally leads to excessive fat gain.
The Fix: Stick to a 200-300 calorie surplus. Track your weight weekly and adjust if you're gaining more than 0.5-1 lb per week.
Mistake #2: Neglecting Cardio Completely
Some people think cardio kills gains during a bulk. Not true! While you may need to eat more to make up for the calories you burn, it will not kill your results.
The Fix: Include 2-3 cardio sessions per week to maintain cardiovascular health and insulin sensitivity.
Mistake #3: Not Eating Enough Protein
You need more protein during a bulk to support muscle growth!
The Fix: Aim for 1-1.2g of protein per pound of bodyweight daily. For the most part, I recommend 1g of protein per pound of your desired body weight.
Cutting Mistakes:
Mistake #1: Cutting Calories Too Drastically
Extreme deficits can lead to muscle loss and metabolic slowdown.
The Fix: Create a moderate 300-500 calorie deficit and be patient with the process.
Mistake #2: Doing Too Much Cardio
Excessive cardio can interfere with recovery and muscle retention.
The Fix: Combine strength training with moderate cardio. I recommend you make lifting weights a priority!
Mistake #3: Not Tracking Progress Properly
The scale doesn't tell the whole story during a cut. Yes, it's important that you are losing weight. However, if you build muscle (which can happen), the scale may not budge much.
The Fix: Track body measurements, progress photos, and how your clothes fit alongside your weight.
Sample Bulking and Cutting Meal Plans
Sample Bulking Meal Plan (2,800 calories)
Breakfast:
• 3 whole eggs + 2 egg whites
• 1 cup oatmeal with banana
• 1 tbsp almond butter
Mid-Morning Snack:
• Protein shake with 1-2 scoops of whey protein
• 1 large apple
Lunch:
• 6 oz grilled chicken breast
• 1.5 cups jasmine rice
• Mixed vegetables with olive oil
Pre-Workout:
• 1 banana
• 1 scoop pre-workout supplement
Post-Workout:
• 1-2 scoops of whey protein isolate
• High glycemic carbohydrate powder
Dinner:
• 6 oz lean ground beef (93/7)
• 8 oz sweet potato
• Large mixed salad with olive oil dressing
Evening Snack:
• 1 cup Greek yogurt
• 1 oz mixed nuts
Sample Cutting Meal Plan (1,800 calories)
Breakfast:
• 4 egg whites + 1 whole egg
• 1/2 cup oatmeal
• 1 cup berries
Mid-Morning Snack:
• Protein shake with 1 scoop of whey protein
• 1 small apple
Lunch:
• 6 oz grilled chicken breast
• Large mixed salad
• 1 tbsp olive oil dressing
Pre-Workout:
• 1 small banana
Post-Workout:
• 1-2 scoops of whey protein isolate
• High glycemic carbohydrate powder
Dinner:
• 6 oz white fish (cod, tilapia)
• 6 oz sweet potato
• Steamed broccoli
Evening Snack:
• 1 cup Greek yogurt (plain, non-fat)
Frequently Asked Questions About Bulking vs Cutting
Q: What Is Bulking and Cutting?
A: Bulking means eating more calories than you burn to build muscle and increase your weight. Cutting means eating less to lose body fat. Each phase has a different goal and a different way of reaching it.
Q: Can You Bulk and Cut at the Same Time?
A: It's not impossible, but it's not very likely for most people. You can do this as a beginner, but most people do best focusing on one goal at a time. This is because the best diet for building muscle contradicts the diet you need to lose body fat. One requires more calories while the other requires fewer.
Q: Should I Bulk or Cut First?
A: If you're lean, start with a bulk. If you have extra fat to lose, start with a cut. You can also base this on which is more important to you. If you are fine with adding body fat, then bulk first. If you don't want to add any body fat, then cut first.
Q: How Long Should I Bulk or Cut?
A: Each phase can last as long as you'd like. Typically, though, a bulking or cutting phase will last roughly 8-16 weeks. I recommend at least 8 weeks to see meaningful results.
Q: What’s the Best Way To Track My Progress During Bulking vs Cutting?
A: Tracking your food intake is a huge part of making sure you see optimal results! When it comes to measuring progress, there are several ways.
You can track your:
• Weight
• Measurements of your waist, chest, arms, and legs
• How your clothes fit
• Muscle mass and body fat percentage with a high-tech scanner like an InBody or DEXA scan
Q: Do I Need Supplements for Bulking and Cutting?
A: While not required, certain supplements can help support your bulking and cutting goals.
Final Thoughts: Bulking vs Cutting
Bulking vs cutting isn't about which one is better. It's about picking the right one for your goal! There's no one-size-fits-all answer for every person.
You just have to ask yourself what's more important to you: building muscle or losing body fat. Whichever you choose is fine because you can go back and forth between bulking and cutting as much as you need!
You do need to commit to bulking or cutting for some time before switching to the other, though. If you only spend a couple of weeks at a time doing one before switching to the other, you're going to be spinning your wheels.
You should commit to at least 8 weeks before switching up your goals. That way, you give yourself enough time to make progress in fat loss or muscle growth.
Either way, if you commit to it and work hard, you can see some awesome results!
In order to do it right, you really do need to track your food. I've seen thousands of people over the years wing it and wonder why they don't see great results. This is especially true when it comes to cutting.
You'd be surprised how easy it is to overeat without realizing how many calories you're really consuming. A bite here, a handful of snacks there, and before you know it, you've eaten too much.
Plus, most people overestimate how much protein they eat, while underestimating their calorie intake. That's a recipe for bad results.
You really need to know how much you need to eat to be successful. It takes knowledge to know the right macros and calories to follow.
If you're not quite sure how to do this properly, don't worry. I've got the perfect solution for you. It's called the 1st Phorm App, and it's designed to take the guesswork out of bulking and cutting.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Whether you're in a bulking phase or a cutting phase, the app has everything you need to succeed.
Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. Perfect for managing your bulking vs cutting calories and macros!
• A full library of workout programs catered to help you reach your goals. Choose between bulking-focused strength programs, cutting-focused HIIT workouts, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover bulking and cutting strategies, nutrition tips, training techniques, and supplementation advice!
• Progress & body metric tools to help you measure your progress during both bulking and cutting phases.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App today, and see what the hype is about. I promise if you meet us halfway, we’ll do everything we can to help you earn amazing results!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help any way we can!
References:
(1) Iraki J, et al. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019;7(7):154.
(2) McCarthy D, Berg A. Weight Loss Strategies and the Risk of Skeletal Muscle Mass Loss. Nutrients. 2021;13(7):2473.
