Bulking vs Cutting Explained: Which Should You Do First?
Simple answer: If your body fat is above 20% (men) or 28% (women), cut first. If below that, bulk. If you're a beginner, do neither — recomp (build muscle and lose fat simultaneously) is possible for the first 1–2 years of training.
What Is Bulking?
Bulking means eating in a caloric surplus — consuming more calories than you burn — to provide energy for muscle growth. Muscle cannot be built efficiently from nothing; it requires extra raw material in the form of dietary protein and additional energy.
A lean bulk uses a modest surplus of 200–300 kcal/day above your TDEE. This maximises muscle gain while minimising fat accumulation. A traditional "dirty bulk" with a large surplus builds muscle faster in the short term but accumulates significant fat that then needs to be cut.
What Is Cutting?
Cutting means eating in a caloric deficit — below your TDEE — to lose body fat. The goal is to preserve as much muscle as possible while fat is burned for energy. This is achieved with adequate protein (1.8–2.4g/kg), resistance training, and a moderate deficit of 300–500 kcal/day.
The Decision: Body Fat Determines Your Starting Point
| Situation | Strategy | Reason |
|---|---|---|
| Men >20% BF, Women >28% BF | Cut first | Excess fat impairs insulin sensitivity and testosterone production |
| Men 15–20% BF, Women 22–28% BF | Lean bulk | Good range for muscle building with controlled fat gain |
| Men <15% BF, Women <22% BF | Bulk aggressively | Optimal hormonal environment for muscle growth |
| Complete beginner (any BF) | Recomp | Newbie gains allow simultaneous muscle gain and fat loss |
How Long Should Each Phase Last?
Cutting phase: 8–16 weeks maximum. Longer cuts increase muscle loss risk and metabolic adaptation. End the cut when you reach 10–12% BF (men) or 18–20% BF (women).
Bulking phase: 16–24 weeks. End the bulk when you reach 18–20% BF (men) or 26–28% BF (women). At this point, excess fat starts to impair further muscle gains.
Macros for Each Phase
Cutting macros: Set protein at 2.2–2.4g/kg to maximise muscle retention. Fill remaining calories with carbs and fat in roughly equal proportions. Example: 75kg person, 2,000 kcal deficit diet → 165–180g protein.
Bulking macros: Set protein at 1.8–2.0g/kg. Prioritise carbohydrates for training performance and glycogen replenishment. Keep fat at 0.8–1.0g/kg. Example: 75kg person, 2,800 kcal surplus diet → 135–150g protein, 320g carbs, 80g fat.
Frequently Asked Questions
References
- Barakat C et al. Body recomposition: Can trained individuals build muscle and lose fat simultaneously? Strength & Conditioning Journal, 2020.