Bulking and cutting are terms that are often used in the fitness community. Many athletes, especially bodybuilders and those in weight-class sports, go through periods of bulking and cutting to manage their weight and body composition. Deciding when to bulk vs cut can be challenging, and it’s important to use each phase correctly. When done right, cycles of bulking and cutting can be effective in helping you reach your fitness goals.
In this guide, we’ll explain the difference between bulking and cutting, some common mistakes, and how to craft a program. If you’d like help to plan your diets and workouts, consider working with a trainer from Fitness 19 to create a personalized plan.
What Is Bulking?
Bulking involves eating at a caloric surplus for an extended period of time while engaging in resistance training with the goal of building muscle mass. During this period, a person will also gain some body fat and may see their overall body fat percentage increase. However, they should also see strength gains.
Key Elements of a Bulking Phase
A successful bulking phase should include:
- Eating at a calorie surplus
- A high level of protein intake
- A balance of healthy fats and complex carbohydrates
- Regular strength training (ideally in progressive overload)
Common Mistakes to Avoid
When bulking, it’s important to be wary of the following common mistakes:
- Neglecting cardiovascular training
- Excessive consumption of junk food
- Going overboard on ‘dirty bulking’
It’s easy to obsess over ‘clean’ foods when eating for performance. During bulking, some calorie-dense treats are acceptable in moderation. However, the priority should always be protein, followed by healthy fats and complex carbohydrates. These foods will fuel you for your strength training classes and get you closer to your goals.
What Is Cutting?
Cutting is the opposite of bulking. During this phase, you will eat at a carefully calculated calorie deficit with the goal of reducing body fat while retaining muscle mass. For bodybuilders, cutting is intended to reveal muscle definition. For weight-class athletes, cutting may be more about the number on the scale, but the goal is still to retain muscle while losing fat.
Key Elements of a Cutting Phase
A successful cut involves the following:
- Eating at a sustained and carefully calculated calorie deficit
- Maintaining a strength training schedule (although possibly at a different intensity)
- High protein intake
- Moderate carbohydrate and low fat intake
- Additional cardio to assist with fat burning
Common Mistakes to Avoid
Cutting requires discipline and patience. Some common mistakes people make when cutting include:
- Not logging food intake accurately
- Dropping their calorie intake too low
- Excessive cardio training
- Poor programming leading to a loss of strength and muscle mass
How to Know Which Is Right for You
If you’re preparing for an event, whether that’s stepping on the bodybuilding stage or going on a beach holiday, you’ll want to start training well in advance. Deciding whether it’s time to bulk or cut can be a challenge. Consider the following:
- Choose bulking if you want to build muscle and get stronger. If you’re several months out from your target and not that far off your desired weight, building a strength base is useful.
- Choose cutting if you want to get leaner or have more visible muscle definition. If you’re already reasonably strong, cutting will help you shed that excess fat.
Every individual is different, and if you work with a personal trainer, they’ll consider your body fat percentage, fitness level, current training experience, and goals. Based on those factors, they’ll give you a plan that will get you where you want to be.
Book a free consultation with a Fitness 19 trainer today to start your fitness journey.
Nutrition Tips for Bulking and Cutting
Whether you’re bulking or cutting, you should focus on fueling your body with nutritious foods. However, the balance of nutrition will be slightly different.
Bulking Nutrition
Bulking requires a calorie surplus:
- Choose lean protein sources where possible
- Healthy fats and complex carbohydrates are a good source of extra calories
- Prioritize nutrient-dense foods
- Junk food can be a source of calories if it fits your target macros, but shouldn’t be a staple of your diet.
Cutting Nutrition
During a cut, you’ll be in a calorie deficit, which makes tracking your food intake even more important.
- Lean proteins are still important to help you retain muscle
- Opt for fiber-rich vegetables to help with satiation
- Drink lots of water and avoid calorie-dense beverages
- Measure your portions if possible
- Be mindful of meal timing so you can fuel your workouts effectively
During both bulking and cutting, it’s useful to have target macros in mind and to log your food intake. Weigh yourself regularly (at the same time of day for consistency) and adjust your food intake as required.
How Fitness 19 Can Help
Sticking with a bulking or cutting regimen can be challenging, and sometimes having someone to hold you accountable can be helpful. The expertise of a personal trainer is also useful if you’re working towards an important event and want to make sure you meet your goals. Even if you understand the theory behind performance nutrition, an external pair of eyes can help you make the best decisions for yourself and ensure your nutrition is on point.
At Fitness 19, we develop personalized training programs including exercise and nutrition advice. Our trainers will check in with you regularly, helping you stay motivated to meet your goals. During a long and challenging cut, having a trainer to keep you focused can be invaluable.
Start your bulking or cutting journey with expert support from the friendly team at Fitness 19.
