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
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.
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.
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.
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.
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.
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.
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.
No guesswork. Just results.
