Most people think bulking means "eat everything in sight" and cutting means "starve yourself." They're wrong. Successful body recomposition requires strategic calorie manipulation, proper training adjustments, and understanding when to transition between phases.
The truth: Your body can't simultaneously maximize muscle growth and fat loss. But with proper bulking and cutting cycles, you can achieve both goals over time while maintaining your health.
What is Bulking and Cutting?
What is Bulking?
Bulking is the period when you consume more calories beyond the number your body burns, aiming to increase strength and muscle mass. The extra calories support intense training and recovery.
Bulking Goals
Primary: Maximize muscle growth and strength gains
Secondary: Improve training performance and recovery
Calorie surplus: 300-500 calories above maintenance
Expected gain: 0.25-0.5kg per week (mostly muscle)
What is Cutting?
Cutting is when you bring your calorie consumption below your maintenance level to achieve fat loss without sacrificing much muscle mass. This is where you shape and define your body.
Cutting Goals
Primary: Reduce body fat while preserving muscle mass
Secondary: Improve muscle definition and vascularity
Calorie deficit: 300-750 calories below maintenance
Expected loss: 0.5-1kg per week (mostly fat)
Phase Comparison Overview
Bulking Phase
Daily Calories: ~3200 kcal
Main Goal: Build muscle & strength
Training Focus: Heavy weights, lower reps
Cardio: Minimal (2-3x/week)
Duration: 3-6 months
Cutting Phase
Daily Calories: ~1800 kcal
Main Goal: Lose fat & preserve muscle
Training Focus: Maintain strength + cardio
Cardio: Moderate to high (4-6x/week)
Duration: 2-4 months
Example Meal Plans
Bulking Meals (~3200 kcal daily)
Breakfast (~700 kcal): 4 egg whites + 2 whole eggs omelet, oatmeal with banana and honey, glass of milk
Snack (~350 kcal): Greek yogurt with nuts and honey
Lunch (~800 kcal): Grilled chicken breast 150g, brown rice 100g, steamed broccoli, olive oil, mixed salad
Pre-Workout (~400 kcal): Protein shake, whole grain toast with avocado
Dinner (~700 kcal): Salmon 150g, quinoa 100g, mixed salad with olive oil
Before Bed (~200 kcal): Low-fat cottage cheese or Greek yogurt
Cutting Meals (~1800 kcal daily)
Breakfast (~350 kcal): Oatmeal with berries and chia seeds
Snack (~150 kcal): One serving of almonds or walnuts
Lunch (~450 kcal): Grilled turkey breast 120g, large green salad with olive oil and lemon
Snack (~150 kcal): Raw vegetables with hummus
Dinner (~500 kcal): Baked fish 150g, steamed spinach, small amount olive oil
Before Bed (~200 kcal): Protein shake or small Greek yogurt serving
Protein Priority
Adequate protein intake must be maintained in both phases. Aim for 1.6-2.2g per kg of body weight regardless of whether you're bulking or cutting.
Training Protocols
Bulking Training Protocol
Prioritize heavier weights with lower reps (6-10 reps per set) and longer rest periods to optimize strength and hypertrophy. Focus on progressive overload and compound movements.
Sample: Push-Pull-Legs
Push Day: Bench press, overhead press, triceps extensions, dips
Pull Day: Deadlifts, pull-ups, rows, biceps curls
Legs Day: Squats, leg press, lunges, calf raises
Key principles: Add weight progressively, focus on perfect technique, longer rest periods (2-3 minutes)
Cutting Training Protocol
During cutting, aim to maintain muscle mass while encouraging increased fat loss. This normally consists of maintaining strength training intensity with added cardiovascular work.
Sample: Fat Loss Accelerator
Strength Training: Maintain heavy compound movements
Higher Volume: 10-15 reps, shorter rest periods
Added Cardio: HIIT or LISS 4-6 times per week
Key principles: Preserve strength, add metabolic work, maintain training frequency
Common Mistakes to Avoid
Bulking Mistakes
Excessive Calorie Surplus
Stick to 300-500 calorie surplus, track weekly weight
Inadequate Protein
Use our Protein Calculator
Light Training
Follow structured programs like Push-Pull-Legs
No Progress Tracking
Weekly measurements, photos, strength logs
Cutting Mistakes
Aggressive Calorie Restriction
Use moderate deficit (500-750 kcal max)
Protein Reduction
Maintain or increase protein to 2.2-2.5g/kg
Abandoning Strength Training
Maintain lifting intensity, add cardio strategically
Neglecting Recovery
Prioritize 7-9h sleep, use Water Calculator
Key Takeaways
Bulking: Moderate calorie surplus (300-500 kcal) for sustainable muscle gain
Cutting: Controlled deficit (300-750 kcal) while preserving muscle mass
Protein: Maintain 1.6-2.2g/kg body weight in both phases
Training: Adjust volume and intensity based on your current phase
Tracking: Use our calculators for precise calorie and macro targets
Recovery: Prioritize sleep, hydration, and stress management
Final Thoughts
Bulking and cutting are powerful tools to shape your physique but require knowledge and persistence. Using accurate calorie and macro tracking with our calculators and expert training programs, you can gain maximum muscle mass and lose fat healthily and efficiently.
Remember: consistency beats perfection. Focus on sustainable habits, track your progress, and adjust based on results.
References
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
- Garthe I, Raastad T, Refsnes PE, et al. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011;21(2):97-104.
- Slater GJ, Dieter BP, Marsh DJ, et al. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019;6:131.
- Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010;42(2):326-37.
- Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53.