One of the most common questions I get from beginners who are either trying to get in shape or just starting in the gym is how to determine when to bulk versus when to cut. Moreover, many are curious about the nutritional differences between the two phases. Today, I'm going to dive into my opinions on this topic, discussing how it applies not just to bodybuilders, but more importantly, to the average man looking to build muscle, get in shape, and stay healthy overall.
From my personal experience, it's significantly easier to lose body fat than it is to put on muscle. Your body’s progress towards building muscle is harder to measure compared to reducing body fat. When you're losing body fat, the changes are more visible. Your weight on the scale goes down as long as you maintain proper protein intake, stay active in the gym, and stick to your nutrition plan. This makes it easier to measure progress.
On the flip side, bulking—putting on muscle—doesn’t yield immediate visible results. It is often challenging to differentiate between muscle gain and added fat, making it hard to measure success during the bulking phase. You’re eating enough because you're gaining fat, but the true challenge lies in ensuring you're training effectively to add muscle.
The mental strain of shredding can be intense due to the dietary discipline required. Staying on a strict diet, doing extra cardio, and resisting temptations are tough. Conversely, bulking can seem easier mentally as it allows more dietary flexibility. You can opt for a “dirty bulk,” where you don’t meticulously track food intake or focus solely on clean eating. Additionally, when bulking, you generally feel stronger and better due to higher energy availability.
Starting with a shredding phase might be more beneficial. Begin by getting the fat off, improving overall health, and addressing body concerns like high A1C levels and insulin resistance. Reducing body fat boosts your testosterone production, enhances muscle building, and improves energy and performance.
Aim to get down to a body fat percentage in the 10-15% range. This range helps with optimal hormone production, performance, and aesthetics. Once you achieve a lower body fat percentage, you can start bulking without worrying too much about the added body fat.
You can find a detailed explanation of how to calculate your macros in my YouTube video here. Here’s a summary focusing specifically on bulking and shredding nutrition:
Whether bulking or cutting, adjusting your caloric intake based on your Total Daily Energy Expenditure (TDEE) is crucial. TDEE is calculated by combining your Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), and Exercise Activity Thermogenesis (EAT). By staying in a caloric deficit, you can shred, while a caloric surplus aids in bulking. Keep adjusting based on the weekly (or bi-weekly) progress you observe.
Bulking can be more challenging because you need to ensure that your training intensity is high, and your recovery is optimal, including sleep and hydration. Accept that gaining muscle is slower and less visible but avoid excessive fat gain by managing your food intake responsibly.
When cutting, focus on managing your carbs efficiently to stay within your performance tolerance. For instance, staying in a slight caloric deficit through the week, but allowing for extra caloric intake during weekends can help maintain consistency.
To achieve a well-defined physique, prioritize lowering body fat first. Many people’s goals hinge on appearing more muscular. Achieving this “V taper” with broad shoulders and a tight waist is primarily about reducing body fat. Once you've leaned out, focus on bulking to add muscle mass effectively.
I hope this breakdown sheds light on the bulking vs. cutting dilemma. For more in-depth analyses and tips, check out my YouTube channel and stay tuned for additional content. Feel free to drop any questions or follow-ups in the comments below!
