Bulking vs Cutting: Key Differences, Pros, and Cons

Posted by Leonard Shemtob on May 01, 2025

Introduction

When it comes to building your ideal body, two common strategies are bulking and cutting. These terms are often used in the fitness world, but many people still aren’t sure what they really mean or when to use each one.

Bulking is all about gaining muscle and size by eating more and training hard. Cutting, on the other hand, focuses on losing fat while trying to keep the muscle you’ve already built.

In this article, we’ll explain the key differences between bulking and cutting, the pros and cons of each, and how to decide which one is best for you.

[Related Article] Lean Muscle vs Bulk: Which is Right for You?

Quick Summary

Bulking focuses on eating more calories than you burn to gain weight, primarily aiming for muscle growth.
Cutting involves eating fewer calories to lose weight, with the goal of reducing body fat while preserving muscle.
The main difference lies in the calorie surplus (bulking) versus calorie deficit (cutting).
Choosing between bulking and cutting depends on your current body composition and fitness goals (e.g., build muscle first or lose fat first).

1. Best for bulking? Beginners or skinny folks wanting size.
2. Best for cutting? Those with extra fat are aiming for a leaner look.

Both phases require consistent nutrition and training to be effective in achieving your desired physique.
Timing matters! Most people alternate between both for long-term results.
To effectively support your bulking and cutting phases, consider supplements designed to enhance your progress.

1. AnaFuse for muscle growth and recovery during bulking.
2. Alpha Lean 7 to help boost fat loss and energy during cutting.

What is Bulking?

Bulking is a bodybuilding technique that involves intentionally consuming more calories than your body needs to support muscle growth. It's one of the two main phases in the traditional bodybuilding cycle, with cutting being the other phase.

During a bulking phase, you create a calorie surplus by eating approximately 10-20% more calories than your maintenance level. This extra energy gives your body what it needs to build new muscle tissue, especially when combined with weight training.

Most people follow a structured workout plan and eat a high-protein diet while bulking. The primary goal of bulking is to gain muscle mass, though it's important to understand that some fat gain will typically occur alongside muscle growth.

There are different approaches to bulking, including slow (or "lean") bulking and fast (or "dirty") bulking. A slow bulk involves a moderate calorie surplus aimed at minimizing fat gain while still supporting muscle growth, typically targeting weight gain of about 0.5-1 pound per week.

A fast bulk, on the other hand, involves a larger calorie surplus with less emphasis on food quality, potentially leading to more rapid weight gain but also more fat accumulation. Bulking is ideal for people who feel too skinny or want to grow bigger and stronger. It’s best done for a few months at a time, followed by a cutting phase to reduce any extra fat gained.

How to Bulk

Eat More Calories: First, you need to figure out how many calories your body burns daily just to maintain its current weight (maintenance calories). To bulk, you need to eat more calories than your body burns each day. Start by adding about 10-20% (or 250-500) more calories to your normal daily intake.
Focus on Protein: Protein helps build and repair muscle. Aim for about 0.8 to 1 gram of protein per pound of body weight every day (or 1.6 to 2.2 grams per kilogram).
Don’t Ignore Carbs and Fats: Carbs give you energy for tough workouts, and healthy fats support hormones. Eat plenty of rice, oats, fruits, nuts, and healthy oils along with your protein.
Lift Weights Regularly: Eating more won’t build muscle on its own. You need to do strength training exercises like lifting weights. Focus on compound lifts (squats, deadlifts, bench press, rows).
Focus on Progressive Overload in Your Resistance Training: You need to consistently challenge your muscles to stimulate growth. This means gradually increasing the weight you lift, the number of repetitions, or the sets you perform over time.
Track Progress: Weigh yourself weekly and take progress photos. If you're not gaining weight after 2 weeks, increase your calories slightly.
Get Enough Rest: Your muscles repair and grow when you rest. Aim for 7-9 hours of quality sleep per night.

Pros and Cons of Bulking

Pros of Bulking

Significant Muscle Growth: The primary advantage of a calorie surplus combined with resistance training is the potential for substantial muscle hypertrophy.
Builds Muscle Faster: Eating more gives your body the energy it needs to grow new muscle tissue quickly.
Improved Performance in the Gym
- More energy from extra food = heavier lifts, better endurance.
- Helps break through plateaus in strength training.
Increased Strength and Power: As your muscle mass increases, you'll likely experience improvements in your strength and power output. This can translate to better performance in your workouts and in everyday activities.
Improves Bone Density: When paired with resistance training, bulking can help strengthen your bones, reducing the risk of fractures and supporting overall skeletal health.
Anabolic Hormone Production: A surplus of calories, particularly when combined with sufficient fat intake, can support the production of anabolic hormones like testosterone, which play a crucial role in muscle growth.

Cons of Bulking

Potential for Fat Gain: As you're consuming more calories than you burn, some fat gain is almost inevitable. The degree of fat gain depends on the size of your calorie surplus and your individual metabolism.
Possible Decrease in Definition: As you gain both muscle and fat, your muscle definition may become less pronounced.
Needs Careful Tracking: Without watching your food and workouts, you may gain more fat than muscle.
Decreased Agility and Mobility: Carrying extra weight can make some physical activities more challenging and may reduce your overall agility.
Possible Health Risks: If body fat rises too high, it can increase health risks such as insulin resistance, cardiovascular problems, and negatively affect blood markers.
Risk of Overeating and Unhealthy Habits: Without careful planning, bulking can sometimes lead to overconsumption of less nutritious foods simply to meet the calorie surplus, which can negatively impact overall health.
The Need for a Subsequent Cutting Phase: After bulking, a cutting phase is typically required to shed the gained body fat and reveal the underlying muscle. This involves another period of dietary restriction and focused training.
Not Ideal Year-Round: Bulking is best done in cycles. Long-term bulking without breaks can lead to excess fat gain.

Bulking: Foods to Eat and Limit

Foods to Eat More Of

Lean Proteins: Chicken, turkey, eggs, fish, lean beef, protein powders
Healthy Carbs: Rice, oats, potatoes, whole wheat bread, fruits, vegetables
Healthy Fats: Nuts, seeds, olive oil, avocados, peanut butter
Fruits and vegetables: These provide vitamins, minerals, and fiber to keep your body healthy and support digestion.
Dairy: Milk, yogurt, cottage cheese – good for calories and protein
Calorie-Dense Snacks: Trail mix, smoothies, granola, nut butters
Hydration: Water, electrolyte drinks – keep your body running strong

Foods to Limit

Sugary Junk Foods: Candy, soda, donuts – high in calories but low in nutrients
Fried Foods: Can lead to more fat gain and slow down digestion
Highly Processed Foods: Instant noodles, packaged snacks – may cause bloating and poor digestion
Excessive Amounts of Unhealthy and Saturated Fats: While some healthy fats are crucial, too much saturated and trans fat can be detrimental to your health and contribute to excessive fat gain.

Common Bulking Mistakes

Eating Too Much Too Fast: Jumping into a huge calorie surplus may cause quick weight gain, but most of it will be fat.
Ignoring Food Quality: Some think bulking means eating anything, including junk food. This can harm your health and lead to bloating or low energy.
Not Tracking Calories and Macronutrients: Without tracking, it's easy to overestimate or underestimate your calorie intake and miss your protein targets.
Skipping Cardio Completely
- Zero cardio = worse endurance, harder heart health, puffier look.
- Add 2-3 short cardio sessions (15-20 mins of walking/biking) weekly.
No Tracking or Monitoring: Not keeping an eye on your weight or food can lead to slow or sloppy results.
Not Lifting Heavy or Progressing: Bulking without serious weight training just leads to body fat gain.

When and Who Should Consider Bulking?

When to Bulk

You’re Underweight or Very Lean: If you’re naturally skinny or have low body fat, bulking helps you add healthy size and strength.
You Want to Build Muscle Fast: A calorie surplus supports faster muscle growth, especially for beginners and intermediate lifters.
You’ve Finished a Cutting Phase: After cutting, your body is primed to build muscle again—perfect time to start a clean bulk.
It’s Off-Season: If you're an athlete or bodybuilder, the off-season is ideal for focusing on size and strength gains.
During Winter: Many people choose to bulk during the colder months, as any extra fat gained can be less noticeable under winter clothing.

Who Should Bulk?

Hard Gainers: People with fast metabolisms who struggle to gain weight benefit most from bulking.
Beginners: New lifters can build muscle quickly during their first bulk with the right training and diet.
Those Focused on Strength: If strength is your goal (like for powerlifting or performance), bulking supports heavier lifting.
Less Muscles: Those who feel they don’t have enough muscle mass to look the way they want, even at a lower body fat percentage.
People Recovering from a Cut: After a successful fat-loss phase, bulking helps rebuild muscle lost during cutting.

Who Should Avoid Bulking (for Now)

Overweight or High Body Fat Individuals: If you’re already above ~20% body fat (men) or ~28% (women), bulking will make you softer and less defined.
Endurance Athletes (Runners, Cyclists): Extra muscle mass can slow performance in sports where being lightweight matters.
You have health conditions that are sensitive to weight gain: Individuals with certain health conditions should consult their doctor before undertaking a bulking phase.

Best Supplements for Bulking

1. AnaFuse by Vital Alchemy

Anafuse is a muscle support supplement developed to assist with lean mass gains during a bulking phase. It combines several anabolic compounds intended to work together to support muscle growth and retention. The formula includes ingredients that may help improve recovery, strength, and overall training performance, aiming to create a steady environment for building and maintaining muscle.

Key Benefits:

It supports mass gains.
It helps reduce your body fat.
It improves muscle endurance.
It helps boost your strength.
It enhances your muscle pumps.
It helps inhibit myostatin.
It accelerates your muscle recovery.
It helps reduce muscle soreness.
It increases protein synthesis.

Key Ingredients:

Epicatechin
Ajuga Turkestanica
HICA
Eriobotrya Japonica
Vitamin D3
Quercetin

Customer Reviews

Stuff works great

“I have noticed being much leaner and just look toned since taking it..”

-Gary B.

Anafuse

“This stuff is top notch. I’ve used it a few times now and saw results every time. A clean diet, a solid plan and anafuse will definitely elevate your gains vs not taking it.”

-KyleB

Anafuse review

"So far I am still using the item. I have found myself so far with more energy and stamina in my workouts. I will continue to use this product to see what outcomes it continues to provide."

-Brian G.

2. AlphaBulk by Olympus Labs

AlphaBulk is a bulking supplement formulated to support muscle growth and strength. Its main ingredient, α-Cedrene, is included at a clinically tested dose and has been shown in studies to help increase skeletal muscle mass and improve strength. The formula also contains α-Ionone, which works alongside α-Cedrene to promote muscle protein synthesis and help reduce muscle breakdown.

Key Benefits:

It boosts muscle protein synthesis.
It amplifies mTOR activity to support muscle growth.
It increases anabolic signaling pathways.
It aids in the growth of lean muscle mass.
It supports Leydig cell function.
It offers potent anti-catabolic support to preserve muscle.
It enhances strength output during training.
It promotes myogenesis to stimulate muscle repair.
It boosts fat oxidation to assist with fat loss.
It acts as a lipolysis enhancer to improve fat breakdown.
It supports exercise performance and recovery.

Key Ingredients:

α-Cedrene
α-Ionone
PhytoFUSE - Penax Ginseng Extract
PhytoFUSE - Kaempferia Parviflora Extract

Customer Reviews

Alpha Bulk

"I recently purchased Alpha Bulk two weeks ago and all I can say is WOW!!!! The only up downside about the pills are the taste, I'm taking 3 pills daily on an empty stomach. I like to train that way. They give me more endurance and can get out an extra rep or two before failure. No size yet, I'm only two weeks in. I ordered 2 bottles to run so I'm hoping to get a bit vascular full size."

-LaMichael W.

Quality supplement

"I'm using this a in my pct and it's been 3 weeks and I haven't lost any weight."

-DJ

Stellar Pumps and Vascularity!

"About 3 weeks in and man the pumps in the gym are incredible. Feel like Alphabulk really is starting to bring out my physique. Noticing it feels better when I am in a caloric surplus. Also I am just now seeing the strength increases. Each week the weight and reps are going up on my bench and squat. Excited to see how 8 weeks treats me."

-Tony H.

3. Mandro the Giant Gold Stack

The Mandro the Giant Gold Stack is a combination of supplements designed to support muscle mass and strength during bulking. It combines several products, including Super Mandro (containing 1-Andro), Andro the Giant (containing 4-Andro), Protex (liver support), Joyful Joints (joint support), and Post Cycle 3x (PCT).

A combination of two clinically supported bulking supplements designed to help overcome muscle growth plateaus. This stack targets multiple pathways for muscle development, aiming to provide a structured approach to mass gains.

The Mandro the Giant Gold Stack is intended for experienced users with at least two or more years of consistent training, structured dieting, and prior supplement use. It is not recommended for beginners or those unfamiliar with advanced performance support products.

Key Benefits:

It helps increase strength.
It supports muscle mass growth.
It accelerates muscle recovery.
It enhances muscle endurance.
It promotes muscle hardness.
It improves muscle definition.
It boosts protein synthesis.
It increases muscle pumps.

Key Ingredients:

1-Andro (Super Mandro)
4-Andro (Andro the Giant)

Supplements in this Stack:

Customer Reviews

excellent progress

"I've just finished my first four weeks and starting my second four week stage and could not be more pleased. I've gained significant strength, endurance and recovery compared to my other supplement."

-Dan

Best Stack Yet

“I've used this stack a few times and each time I am blown away with the results. 10/10 recommend. If looking to cut I would throw in androvar as well!”

-Donnman

Absolutely the best

“Best product in the market that's legal super mandro”

-Patrick

What is Cutting?

Cutting is the process of losing body fat while keeping as much muscle as possible. Many people do cutting after bulking to get a leaner, more defined look. The main goal of cutting is to reduce fat so your muscles show more clearly.

During cutting, you eat fewer calories than your body needs. This is called a calorie deficit. When your body doesn’t get enough calories from food, it uses stored fat for energy, which helps you lose fat.

How to Cut

Eat Fewer Calories: To lose fat, you need to eat fewer calories than your body uses each day. Start by reducing your daily calories by about 10-20% from your normal amount.
Eat Enough Protein: Protein helps protect your muscles during cutting. Try to eat about 1.6 to 2 grams of protein for each kilogram of your body weight every day.
Keep Lifting Weights: Don’t stop strength training while cutting. Lifting weights helps keep your muscles strong and prevents muscle loss during fat loss.
Strategically Manage Carbohydrates: While you don't necessarily need to drastically cut carbs, you might need to adjust your intake. Some people find it helpful to lower their carbohydrate intake slightly, especially on rest days.
Don't Drastically Cut Fats: Healthy fats are still important for hormone production and satiety. Don't go too low on your fat intake.
Add Cardio Exercise: Cardio, like walking, running, or cycling, helps burn extra calories and speeds up fat loss. But don’t do too much, or you might lose muscle.
Drink Plenty of Water: Water keeps you hydrated and helps your body work well during cutting.
Track Your Progress Closely: Monitor your weight, body measurements (like waist circumference), and how you look in the mirror. This will help you gauge how well your cutting plan is working.

Pros and Cons of Cutting

Pros of Cutting

Reduces Body Fat: Cutting helps you lose excess fat, making your muscles more visible and improving your overall shape.
Improves Muscle Definition: As fat decreases, your muscles look more defined, which can boost confidence and motivation.
Better Blood Health: Cutting can improve blood markers like cholesterol and triglycerides, supporting heart health.
Enhances Athletic Performance: Losing fat can improve your power-to-weight ratio, helping with speed, agility, and endurance.
Increases Insulin Sensitivity: Cutting may help your body use carbohydrates more efficiently, lowering the risk of insulin-related issues.
Increased Confidence: Achieving a leaner physique can often lead to increased self-confidence and body image.

Cons of Cutting

Possible Muscle Loss: While cutting aims to keep muscle, some muscle loss can happen if calories are too low or protein intake is insufficient.
Lower Energy Levels: Eating fewer calories can lead to tiredness or mood swings, especially at the beginning.
More Cravings: You might feel hungrier or tempted to eat junk food while in a calorie deficit.
Reduced Bone Density: Long periods of calorie restriction combined with intense exercise may weaken bones and increase fracture risk.
Sleep Disruption: Changes in calorie intake and hormones during cutting can affect sleep quality.
Hormonal Changes: Cutting may lower libido and affect sex hormones, especially if done too aggressively.
Risk of Nutrient Deficiency: Restricting calories can lead to missing important nutrients if the diet isn’t well planned.
Mood Swings and Irritability: The combination of lower calories and potential hunger can sometimes lead to mood swings and increased irritability.
Decreased Strength and Performance (potentially): While the goal is to maintain muscle mass, you might experience a slight decrease in strength and overall workout performance due to the lower energy availability.
Social Eating Challenges: Sticking to a strict cutting diet can be challenging in social situations involving meals with friends or family.
Workouts May Feel Harder: With less energy, it can be tougher to lift heavy or recover between sessions.

Cutting: Foods to Eat and Limit

Foods to Eat More Of

Lean Proteins: Chicken, turkey, fish, egg whites, tofu, low-fat Greek yogurt
Vegetables: Broccoli, spinach, carrots, green beans – low in calories, high in fiber
Healthy Carbs: Oats, sweet potatoes, brown rice, whole wheat bread
Healthy Fats (in small amounts): Avocados, almonds, chia seeds, olive oil
Whole grains: Foods like brown rice, oats, and whole wheat bread give you energy and keep you satisfied longer
Low-Calorie Snacks: Rice cakes, air-popped popcorn, fruits like berries and apples
Water & Herbal Teas: Help with hydration and reduce hunger

Foods to Limit

Sugary snacks and drinks: Candy, soda, and sweets add extra calories without good nutrients and can slow fat loss.
Fried and fast foods: These often have unhealthy fats and many calories that can make cutting harder.
Processed foods: Chips, cookies, and similar snacks usually have little nutrition and many empty calories.
Heavy Sauces & Dressings: Can add lots of hidden calories.
High-Fat Protein Sources: While protein is important, fatty cuts of meat and processed meats can add a lot of extra calories.
Refined Carbohydrates: These are often low in nutrients and can lead to energy crashes and increased hunger.
Excessive Amounts of Added Fats: Be mindful of added oils, butter, and creamy sauces, as these can quickly increase your calorie intake.

Common Cutting Mistakes

Eating Too Few Calories: Eating too little can cause muscle loss, low energy, and slow down your metabolism. It’s important to have a moderate calorie deficit.
Not Eating Enough Protein: Protein protects your muscles during cutting. Not eating enough protein can make you lose muscle along with fat.
Ignoring Resistance Training: Just focusing on diet and cardio while neglecting weightlifting will likely result in significant muscle loss along with fat loss.
Doing Too Much Cardio: While cardio helps burn calories, excessive amounts, especially high-intensity cardio, can interfere with recovery and potentially lead to muscle breakdown, especially when combined with a large calorie deficit. Find a balance.
Not Tracking Food or Progress: Guessing your food portions or never checking progress can stall results.
Not Managing Hunger Effectively: Letting yourself get overly hungry can lead to poor food choices and overeating.

When and Who Should Consider Cutting

When to Cut

After a Bulking Phase: If you’ve just finished bulking and gained some fat, cutting helps reveal the muscle underneath.
When You Have High Body Fat: If your body fat is over 20% (men) or 30% (women), cutting can improve your health and appearance.
Before a Special Event: Many people cut before a vacation, photoshoot, or competition to look lean and defined.
When You Want Better Muscle Definition: Cutting removes fat that hides your muscles, making them more visible.
Your Primary Goal is Fat Loss: If your main objective is to reduce your body fat percentage to improve your health, appearance, or performance in weight-sensitive activities.

Who Should Cut

Anyone Looking to Get Leaner: If your goal is a more toned, defined look, cutting is the way to go.
People with a Solid Muscle Base: Cutting works best if you’ve already built some muscle; otherwise, you may just end up skinny.
Athletes in Weight-Sensitive Sports: Boxers, wrestlers, runners, and cyclists often cut weight to compete in specific weight classes or improve their power-to-weight ratio.
Bodybuilders and Physique Competitors: Cutting is a crucial part of their pre-competition preparation to achieve peak leanness and muscle definition.
Individuals Prioritizing Health: Losing excess body fat can significantly improve various health markers and reduce the risk of certain diseases.
Overweight Beginners: If you’re new to fitness and have extra fat, cutting first makes sense (healthier start).

Who Might Wait Before Cutting

Already Lean Individuals: If you are already at a low body fat percentage and satisfied with your look, cutting may not be necessary.
Beginners With Low Muscle Mass: If you’re new to training and don’t have much muscle yet, focusing on building muscle first (bulking) may be more beneficial before starting a cut.
New to Fitness: If you're new to training, it's better to build muscle first before cutting.
You Have a History of Disordered Eating: The restrictive nature of cutting can be triggering for individuals with a history of eating disorders.

Best Supplements for Cutting

1. Alpha Lean-7 by Hard Rock Supplements

Alpha Lean-7 is a cutting-phase support supplement formulated to assist with fat loss. It includes ingredients aimed at increasing thermogenesis, supporting appetite control, and enhancing metabolic activity. The formula is designed to provide additional energy and focus, which may be helpful during calorie-restricted diets and intense training.

Key Benefits:

It helps burn body fat.
It reduces cravings and hunger.
It boosts overall energy levels.
It speeds up the metabolic process.
It helps eliminate excess water retention.
It supports a more positive and elevated mood.
It enhances focus and concentration.

Key Ingredients:

Caffeine Anhydrous
Dandelion Powder
Dimethylethanolamine
Betaine Anhydrous
Green Tea Extract
Cissus Quadrangularis
L-Carnitine
Alpha Yohimbine

Customer Reviews

Best fat burner

“This has been the best fat burner I've come across since the pre-efedra ban days. Great for energy without excess jitters. Would definitely recommend!”

-AMH

ALPHA LEAN-7

"Great product for losing weight."

-CARLOS Q.

Strongest fat burn with proven results

“Great product and satisfied with my results to help with weight loss and energy to burn!”

-Jeffrey W.

2. True Shred by Hard Rock Supplements

True Shred is a hybrid cutting supplement designed to support fat loss and muscle definition. The formula combines natural anabolic ingredients and hormone-supporting compounds, without using prohormones.

True Shred aims to promote muscle hardness, lean muscle mass, and strength while supporting testosterone and growth hormone levels. The supplement also seeks to increase metabolism, reduce body fat, and improve vascularity.

Key Benefits:

It helps increase your muscle hardness.
It improves lean muscle mass.
It helps boost your strength.
It helps reduce your body fat.
It increases your vascularity.
It boosts your testosterone levels.
It enhances your libido.
It helps improve your metabolism.
It increases your growth hormone.
It increases your endurance.
It helps reduce estrogen.
It increases protein synthesis.

Key Ingredients:

7-Keto DHEA
Colostrum
Bulbine Natalensis
Chinese Smilax/Laxogenin
L-Norvaline
T2
Arimestane

Customer Reviews

True shred

"Works great !! I started to see results within a week."

-Sy H.

True shread

“I had noticed strength gains starting around 2.5week mark.i also leaned out. I will definitely take this again.”

-Matt I.

True

“I noticed a difference within 3 days. Even on the days I don’t train, I notice a difference.”

-Robert J.

3. Shred and Sculpt Stack

The Shred and Sculpt Stack is a 10-week cutting supplement stack designed to support fat loss and muscle definition. It includes several products: Androvar, Protex, Joyful Joints, and Post Cycle 3x.

Androvar is the main cutting agent, helping to promote lean, dry muscle gains by converting to DHT, which also reduces estrogen and water retention. Protex supports liver health during the cycle, while Joyful Joints helps maintain joint comfort.

After completing the cycle, Post Cycle 3x is used to support recovery and hormone balance. The stack aims to help users reduce body fat, maintain muscle hardness, and improve overall muscle definition during a cutting phase.

The Shred & Sculpt Stack is intended for individuals with a minimum of two years of consistent training, structured dieting, and prior experience with supplement use. It is not recommended for beginners or those unfamiliar with advanced cutting protocols.

Key Benefits:

It supports an increase in lean muscle mass.
It promotes muscle hardness.
It enhances vascularity.
It aids in reducing water retention.
It helps improve muscle recovery.
It assists in reducing body fat.
It boosts strength levels.
It improves muscle definition.
It enhances muscle fullness.
It aids in improved muscle recovery.
It boosts protein synthesis.

Key Ingredient:

Epi-Andro

Supplements in this Stack:

Customer Reviews

I got the shred and gold sculpt pack.

“Love it”

-Garfield

Overall a wonderful stack.

“First time having a PH like Andover, I’ll be 50 in January, 5’5 and 199 Lbs been working out for 20 yrs on and off with a recent lag of about 4 yrs, had to loose about 30 lbs that I gained. Already lost 10lbs and sort of reached a plateau. Started Alpha lean 7 when on PCT,

I don’t take any preworkout either yet I’m able to work Out for 1.5 hours in the gym.”

-Arvind

The perfect companion for a summer cutting cycle

“Loved the effects from this Androvar cycle. My strength shot up. I was able to lift heavier and longer. Didn't notice any soreness but I increased my amino and joint support intake as suggested by the reps. By the end of the cycle, my shoulders/arms/chest/stomach were much more defined and my muscles looked a lot harder or fuller. Definitely would recommend this to anyone who is looking to improve their lifts or help get that "mens physique" type of look.”

-Wesley T.

Bulking vs Cutting: Key Differences

Goal:
- Bulking: The goal is to gain muscle and size by eating more calories than your body needs.
- Cutting: The goal is to lose fat and get leaner by eating fewer calories than your body needs.
Calories:
- Bulking: You eat a calorie surplus (more calories than you burn) to help build muscle.
- Cutting: You eat a calorie deficit (fewer calories than you burn) to lose fat.
Body Changes:
- Bulking: You gain muscle but may also gain some fat.
- Cutting: You lose fat, but try to keep as much muscle as possible.
Diet Focus:
- Bulking: Focus on eating enough protein, carbs, and healthy fats to support muscle growth.
- Cutting: Focus on eating enough protein to protect muscles, with fewer carbs and fats to reduce calories.
Exercise:
- Bulking: Heavy strength training with progressive overload to build muscle.
- Cutting: Strength training continues to keep muscle, plus cardio to help burn fat.
Duration:
- Bulking: Usually lasts several months to allow steady muscle gain.
- Cutting: Usually lasts a few weeks to a few months to lose fat gradually.
Appearance:
- Bulking: You may look bigger but less defined because of extra fat.
- Cutting: You look leaner and more defined as fat decreases.

How to Choose: Bulking or Cutting

Consider Your Current Body Composition
- If you're relatively lean and want to build more muscle: Bulking is likely the right choice.
- If you have a noticeable amount of body fat you want to lose: Cutting should be your priority.
- If you're somewhere in the middle: You'll need to assess your priorities. Do you care more about building muscle first, even if it means some fat gain? Or is leaning down your immediate focus?
Check Your Body Fat
- If your body fat is low or moderate (around 10–15% for men, 20–25% for women), bulking can help you build more muscle.
- If your body fat is higher than that, cutting first will help you lose fat and get leaner.
Consider Your Goals
- Build Muscle & Strength?: Choose bulking if your focus is on getting stronger and building muscle mass over time.
- Get Lean & Defined?: Choose cutting if you want to see more muscle definition and reduce fat around your body.
Think About Your Experience
- Beginners often benefit from bulking because they can build muscle faster.
- If you already have muscle but want to improve muscle definition, cutting is a good choice.
A Simple Rule of Thumb
- Leaner individuals primarily focused on muscle growth = Bulk.
- Individuals with more body fat to lose = Cut.

Can You Do Both bulking and cutting at the Same Time?

The short answer is: it's very difficult to effectively bulk (build significant muscle) and cut (lose significant fat) at the same time for most people. People called it body recomposition or recomp.

What Happens When You Try Both?

Bulking means eating more to gain muscle.
Cutting means eating less to lose fat.

Since these goals are opposite, it’s very hard to do both perfectly at the same time.

Who Can Do It?

Beginners: People who are new to weightlifting may experience some "newbie gains," where they can build muscle even in a slight calorie deficit or at maintenance for a short period. Their bodies are adapting to the new stimulus.
Individuals with Very High Body Fat: In some cases, individuals with a very high body fat percentage might be able to lose a significant amount of fat and gain a small amount of muscle simultaneously, especially when starting a well-structured diet and exercise program.
People Using Performance-Enhancing Drugs (Not Recommended): Certain substances can alter the body's physiology to make simultaneous muscle gain and fat loss more achievable.
People Returning to Fitness: If you’ve taken a break from training and are getting back into it, you might experience body recomposition, especially if you focus on both strength training and eating a balanced diet.

Best Approach

Most people get better results by focusing on bulking first, then cutting later.
This way, you build muscle with a caloric surplus, then lose fat while keeping muscle with a caloric deficit.

FAQ: Bulking vs Cutting

Q: Should I bulk or cut first?

Bulk first if you’re skinny/slim with little muscle.
Cut first if you have extra fat (can’t see muscle definition).

Q: How long should a bulking or cutting phase last?

A: The duration of each phase varies depending on individual goals and progress. Bulks can last for several months to a year or more, while cuts typically last for a few weeks to a few months.

Q: Can I build muscle while cutting?

A: It’s possible, especially for beginners, but generally harder than during bulking. Cutting focuses on fat loss while trying to keep muscle.

Q: How can I avoid muscle loss while cutting?

A: Eat enough protein, keep lifting weights, and avoid cutting calories too drastically to protect your muscles.

Q: How do I avoid gaining too much fat while bulking?

A: Aim for a modest calorie surplus (about 250–500 extra calories a day) and focus on clean eating with nutrient-dense foods.

Final Thoughts

Bulking and cutting are two key phases in fitness with different goals. Bulking focuses on muscle gain with a calorie surplus. Cutting aims to reduce fat through a calorie deficit.

Both phases involve changes in diet and exercise routines. Each has its advantages and challenges.

The choice between bulking and cutting depends on current body condition and personal goals. Many people cycle between these phases to improve muscle size and definition.

Sources:

https://www.healthline.com/nutrition/bulking-vs-cutting
https://www.shape.com/bulking-vs-cutting-8559924#toc-how-to-cut
https://www.themanual.com/fitness/bulking-vs-cutting/
https://www.medicinenet.com/bulking_vs_cutting_pros_cons_and_comparison/article.htm
https://jackcityfitness.com/bulking-vs-cutting/

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding.

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.