Should You Bulk If You're Overweight?

Most guys decide between bulking and cutting based on how they feel.

You’re not alone if you’ve ever thought:
“I want to get big, so I need to bulk.”

But here’s the problem — that instinct might be working against you.

Especially if you’re overweight.

Let’s break down exactly what you should be doing, based on your body fat percentage, so you can:

  • Build muscle

  • Drop fat

  • Improve hormones

  • And actually look like you train


First: What Do Bulk, Cut, and Recomp Actually Mean?

  • Cutting = eating in a calorie deficit to lose body fat

  • Bulking = eating in a calorie surplus to build muscle (and gain some fat)

  • Recomping = eating around maintenance, with enough protein and proper training to build muscle while slowly losing fat

Your body fat percentage tells you where to start.


If You’re Over 25% Body Fat

Your focus should be fat loss.

Here’s why bulking at this stage is a bad move:

  • You already have plenty of stored energy

  • Your body is inflamed

  • Your insulin sensitivity is poor

  • Your testosterone is likely low

  • You’re converting more testosterone into estrogen (thanks to the enzyme aromatase in fat tissue)

Even with PEDs, your results will suffer.

What to do instead:

  • Eat ~500 calories below maintenance

  • Get 1g of protein per pound of goal bodyweight

  • Lift 3–5x/week with intensity

  • Prioritize sleep and recovery

You’ll burn fat, build muscle, and feel better — fast.


If You’re 15–25% Body Fat

You’re in the recomp zone.

This is where you can:

  • Build muscle

  • Lose fat

  • And keep calories around maintenance

What to focus on:

  • Hit your protein target daily

  • Train with progressive overload

  • Eat enough to support recovery, but not enough to store more fat

If you’re consistent, this phase will completely reshape your body.


If You’re Under 15% Body Fat

Now you’re ready to bulk.

You’re lean. Your hormones are solid. Insulin sensitivity is high. And your body is primed to grow.

Do this:

  • Add 200–300 calories above maintenance

  • Keep protein high

  • Train hard with progressive overload

  • Monitor weight gain (aim for 0.5–1 lb per month)

This is where you’ll build lean mass without getting sloppy.

Once you hit ~15% body fat again? Cut back down.
Then repeat the cycle.


Why This Matters

  • Fat loss is fast (1–2 lbs/week)

  • Muscle gain is slow (0.5–1 lb/month, if you’re lucky)

So bulking when you’re already overweight just adds fat — and it takes longer to burn off than it took to gain.

Stay lean. Build from there.


Quick Summary

  • 25%+ body fat? Cut

  • 15–25% body fat? Recomp

  • Under 15%? Lean bulk

  • PEDs or not, these rules still apply

Use your current body comp as the guide. Not your feelings. Not random internet advice.


Want a Plan That’s Actually Built for You?

If you’re not sure where to start — or you’ve been spinning your wheels trying to do this alone…

We’ll build a custom program based on your:

  • Body fat percentage

  • Equipment

  • Goals

  • Schedule

  • Diet preferences

And coach you every step of the way.

👉 Apply for coaching here

No guesswork. Just results.




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