What is Bulking and Cutting? Learn How to Master Each Phase

Posted by Leonard Shemtob on May 05, 2025

Bulking and cutting are two key strategies used in fitness to build muscle and lose fat effectively. Bulking means eating more calories to gain muscle (and sometimes a little fat), while cutting involves burning fat to reveal those hard-earned muscles.

But how do you do it the right way? Should you bulk first or cut? And can you avoid gaining too much fat in the process? In this guide, we’ll break down what bulking and cutting really are, how they work, and the best strategies to maximize your results.

Quick Summary

Bulking and cutting are two main phases in fitness used to build muscle and lose fat.
Bulking involves eating more calories than you burn (calorie surplus) and focusing on strength training to increase muscle mass and size, but some fat gain is common.
Cutting is about eating fewer calories than you burn (calorie deficit) and maintaining muscle while losing body fat for a leaner look.
These phases are often cyclical, with individuals alternating between bulking to build muscle and cutting to reveal that muscle.
Proper diet, strength training, and rest are important in both bulking and cutting.
For those looking to support their progress, our best supplements like Anafuse can help during bulking by promoting muscle growth, strength, and faster recovery after workouts, while Alpha Lean 7 can support fat loss and help reveal muscle definition during cutting.

What Is Bulking?

Bulking is a phase in fitness where the main goal is to gain muscle and increase body weight. During bulking, you eat more calories than your body needs each day.

This extra energy helps your muscles grow bigger and stronger when you do weight training or other exercises.

How It Works:

Eat More Food – You need extra calories (especially protein) to repair and grow muscles after workouts.
Lift Heavy Weights – Strength training tells your body to use those calories for muscle, not just fat.
Gain Weight – You’ll get bigger, but some fat gain is normal (that’s why cutting comes later!).

People usually bulk for several weeks or months before switching to a cutting phase, where they work on losing the extra fat gained during bulking.

Types of Bulking

While the core principle of bulking remains the same – consuming a calorie surplus to build muscle – there are different approaches people take, primarily revolving around the degree of dietary strictness.

1. Clean Bulking

Clean bulking means eating more calories from healthy, nutrient-dense foods. You focus on lean proteins, complex carbs, healthy fats, and lots of fruits and vegetables.

The goal is to gain muscle with minimal fat. It takes more planning, but it keeps your body fat in check.

Pros: Gains are mostly muscle, less fat, and better health.
Cons: Slower progress (but worth it!).
Best for: Most people, especially if you want to stay lean while growing.

2. Dirty Bulking

Dirty Bulking involves consuming a significant calorie surplus with less emphasis on the quality of food. This method can lead to faster weight and muscle gain, but it often results in more fat gain as well.

People may eat high-calorie, processed foods and worry less about nutrition, focusing mainly on getting enough calories.

Pros: Quick size increase (good for extreme hardgainers).
Cons: Gains are mostly fat, feel sluggish, unhealthy.
Best for: Very skinny people who don’t care about fat short term.

How to Start Bulking

Bulking phase requires a thoughtful approach to ensure you're building muscle effectively and minimizing excess fat gain.

Know Your Maintenance Calories: First, find out how many calories your body needs to maintain your current weight. This is called your maintenance level. You can use a free online calculator for this.
Add Extra Calories: Once you know your maintenance level, add around 250–500 extra calories per day. This helps you gain weight slowly and reduce fat gain.
Eat More Protein
- 1g of protein per pound of body weight (e.g., 150g protein if you weigh 150 lbs).
- Best foods: Chicken, eggs, fish, Greek yogurt, protein shakes.
Eat Balanced Meals: Along with protein, eat enough carbohydrates and healthy fats. Carbs give you energy for workouts, and fats help with overall health. Choose whole grains, fruits, vegetables, nuts, and healthy oils.
Implement a Consistent Strength Training Program: Bulking without a proper resistance training routine will likely lead to more fat gain than muscle gain. Train with heavy weights 3–6 times a week. Focus on big exercises like squats, deadlifts, bench presses, and rows.
Track Your Progress: Keep an eye on your weight and muscle growth. If you are gaining too much fat, reduce your calorie intake slightly. If you are not gaining any weight, increase your calories a bit more.
Rest & Recover
- Sleep 7–9 hours (muscles grow at night!).
- Don’t train the same muscle daily—rest 1–2 days between workouts.

Bulking Diet

Your diet plays a big role in how successful your bulking phase will be. To gain muscle, you need to eat more food than usual, but it should be the right kind of food.

Calorie Surplus is Key: As mentioned before, you need to consume more calories than you burn. This extra energy provides the building blocks for new muscle tissue. Your calculated surplus (around 300-500 calories above maintenance) should come from nutritious sources.
Prioritize Protein: Protein is essential for muscle repair and growth. Aim to include a good source of protein in every meal. Think of lean meats (chicken, turkey, beef), fish, eggs, dairy (Greek yogurt, cottage cheese, milk), beans, lentils, tofu, and protein powders.
Carbohydrates for Energy: Carbs give you the energy to work out hard. Choose whole grains like brown rice, oats, whole wheat bread, and plenty of fruits and vegetables.
Include Healthy Fats: Healthy fats are crucial for hormone production (including testosterone, which plays a role in muscle growth), nutrient absorption, and overall health. Include sources like avocados, nuts, seeds, olive oil, and fatty fish (like salmon) in your diet.
Eat Often: Try to eat 4 to 6 smaller meals throughout the day instead of just 2 or 3 big ones. This helps keep your energy up and provides your muscles with a steady supply of nutrients.
Stay Hydrated: Water is vital for all bodily functions, including muscle function and recovery. Drink plenty of water throughout the day.

Bulking Training

Training is just as important as your diet during bulking. To build muscle, you need to lift weights and train your body the right way.

Focus on Strength Training: The main goal during bulking is to get stronger and build muscle. This means lifting weights, not just doing cardio. Use exercises like:
- Squats
- Deadlifts
- Bench press
- Pull-ups
- Rows
Do Fewer Reps with More Weight: Generally, for bulking, you'll aim for lower rep ranges (like 6-12 repetitions per set) with heavier weights. This helps to stimulate muscle growth.
Lift Heavy Weights: Choose weights that are heavy enough to make your muscles tired after 6 to 12 repetitions. This helps your muscles grow.
Train 3-5 Times Per Week: Full body (beginners) or split routines (experienced lifters). Example split:
- Day 1: Chest + triceps
- Day 2: Back + biceps
- Day 3: Legs
- Day 4: Rest
Train Different Muscle Groups: Work on all major muscles in your body. For example, train legs, chest, back, shoulders, and arms on different days or in the same workout.
Rest and Recovery Matter: Muscles grow when you rest, not just when you train. Make sure to:
- Sleep at least 7–9 hours a night
- Take 1–2 rest days each week

Benefits of Bulking

Build More Muscle: Bulking helps your muscles grow bigger and stronger because you eat more food and lift weights.
More Strength: As you build muscle, you’ll also get stronger. You’ll notice improvements in your lifts, like heavier squats, deadlifts, and bench presses.
Improved Performance: With more muscle mass and strength, you'll likely see improvements in your athletic performance in various activities.
Better Recovery: Bulking helps your body recover faster after workouts because you have enough nutrients to repair muscles.
Enhanced Metabolism (Potentially): Muscle tissue is more metabolically active than fat tissue. This means that having more muscle can help you burn more calories at rest over the long term.
Feel More Confident: Many people feel better and more confident as their bodies become stronger and more muscular.
Prepares for Cutting
- More muscle now = better shape when you get lean later
- Cutting is easier when you have muscle to reveal

Potential Downsides of Bulking

While bulking can help you build muscle, there are some downsides to know about:

Fat Gain: When you eat more calories than you burn, you may also gain some fat along with muscle. This is normal, but too much fat gain can be unhealthy.
Feeling Heavy: Gaining weight can make you feel slower or less comfortable, especially if you gain a lot of fat.
Digestive Issues: Eating a lot of food, especially if it’s not balanced, can sometimes cause stomach problems like bloating or discomfort.
Might Feel "Puffy" or Soft
- Water retention + fat gain can make you look less defined
- Normal part of bulking, but can be frustrating
The Need for a Cutting Phase: After bulking, you'll likely need to go through a cutting phase to lose the excess body fat gained and reveal the muscle you've built. Some people struggle to stop eating in a surplus
Potential Health Concerns (if done improperly): A very aggressive "dirty bulk" with excessive intake of unhealthy fats and processed foods can negatively impact cholesterol levels, blood pressure, and overall health.

How to Avoid Problems

Clean bulk (healthy foods only)
Slow weight gain (0.5-1lb per week)
Keep training hard (focus on progressive overload)

Top 5 Bulking Supplements

1. AnaFuse by Vital Alchemy

Anafuse is a muscle support supplement designed to support muscle growth and help maintain muscle mass. It contains a blend of natural ingredients aimed at enhancing muscle-building processes without affecting natural hormone levels.

Key Benefits:

Supports mass gains.
Adds no water weight.
Helps reduce body fat.
Supports increases in muscle endurance.
Helps increase muscle hardness.
Helps increase strength.
Promotes skin-ripping muscle pumps.
Inhibits myostatin.
Accelerates muscle recovery.
Helps reduce muscle soreness.
Amplifies protein synthesis.

Key Ingredients:

Epicatechin
Ajuga Turkestanica
HICA
Eriobotrya Japonica
Vitamin D3
Quercetin

Customer Reviews

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.”

-Kyle

Anafuse is legit

"If your looking to get stronger and improve workouts try this"

-John D.

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. Pepti-Bolic by SNS

Pepti-Bolic is a natural anabolic supplement formulated to support lean muscle growth, strength, endurance, and recovery. The product contains two main ingredients: PeptiStrong®, a clinically studied peptide derived from fava beans, and DL-185™, a patented form of di-leucine.

Both ingredients are backed by human clinical research and are designed to provide an alternative to traditional muscle-building supplements without the use of hormones or stimulants.

Key Benefits:

Supports lean muscle growth.
Helps improve overall body composition.
Enhances strength levels.
Supports better physical performance.
Helps reduce muscle fatigue.
Promotes faster post-workout recovery.
Helps maintain muscle mass during calorie restriction or as the body ages.
Boosts muscle protein synthesis significantly compared to leucine.

Key Ingredients:

PeptiStrong™
DL185™ (Dileucine)

3. AlphaBulk by Olympus Labs

AlphaBulk is a muscle support supplement featuring compounds such as α-Cedrene and α-Ionone. α-Cedrene has been studied for its role in promoting lean mass and strength gains, while α-Ionone may support protein synthesis and help reduce muscle breakdown. The formula uses liquid capsule delivery, which may improve absorption compared to standard capsules.

Key Benefits:

Boosts muscle protein synthesis.
Enhances mTOR signaling pathways.
Increases anabolic activity in the body.
Improves lean muscle growth.
Helps maintain healthy Leydig cell function.
Provides strong anti-catabolic support.
Supports greater strength output.
Enhances the process of muscle formation (myogenesis).
Promotes fat oxidation.
Helps increase the body’s natural lipolysis process.
Supports performance during exercise and aids recovery afterward.

Key Ingredients:

α-Cedrene
α-Ionone
Tectochrysin PhytoFUSE
Panax Ginseng Extract

Customer Reviews

Quality supplement

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

-DJ

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.

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.

4. Colossal Muscle by Hard Rock Supplements

Colossal Muscle is a natural supplement formulated to support muscle growth, strength, endurance, and protein synthesis. The product contains two key ingredients that have been studied for their effects on muscle development. One ingredient was part of a 10-week clinical study that showed significant improvements in muscle mass and strength in participants who followed a resistance training program.

Key Benefits:

Helps support muscle growth.
Increases protein synthesis.
Helps prevent muscle breakdown.
Supports improved endurance.
Assists in boosting strength.
Helps increase power output.
Helps build muscle mass.
Supports fat loss.
Helps improve overall performance.
Supports better mental focus.

Key Ingredients:

20-Hydroxyecdysone
Uzbekistan Ajuga Turkestanica

Customer Reviews

Quality product

“So i have almost finished my first bottle of this stuff and I can honestly say that it does work. I have noticed some size increase but what I have definitely noticed the most is strength increase. I recommend this product and I will definitely be using it again.”

-Zv

COLOSSAL

"This hard rock product is awesome. My strength increased rapidly and extreme pumps during the sessions. ********** muscle gain!"

-STEPHAN

On second bottle

“First bottle was great - took a little to see the resutlts but then they hit and you are like yes im loving it! just started my second bottle - thanks!”

-HK

5. Mandro the Giant Gold Stack

Mandro The Giant Gold Stack is a combination of supplements designed to support muscle growth and help overcome plateaus in training progress. The stack includes two well-known bulking supplements that have been used by many individuals aiming to gain muscle mass. This stack is typically used in structured training cycles, with attention to recovery, nutrition, and proper support supplementation.

Disclaimer: The Mandro the Giant Gold Stack is intended for experienced users only. It is only suggested for individuals with at least two years of consistent training, proper nutrition, and prior supplementation experience.

Key Benefits:

Helps increase strength.
Supports muscle mass gains.
Helps speed up muscle recovery.
Improves muscle endurance.
Helps enhance muscle hardness.
Supports better muscle definition.
Improves protein synthesis.
Helps boost muscle pumps.

Supplements in this Stack:

Customer Reviews

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

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

Absolutely the best

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

-Patrick

What Is Cutting?

Cutting is the phase in fitness where the main goal is to lose body fat while keeping as much muscle mass as possible. During cutting, you eat fewer calories than your body needs each day. This calorie deficit helps your body burn fat for energy.

How It Works:

Eat Less Than You Burn – Creates a "calorie deficit" to lose fat
Keep Protein High – Protects your muscles while losing fat
Do Cardio – Helps burn extra calories
Lift Weights – Maintains muscle mass

The key to cutting is to lose fat slowly and carefully so you don’t lose muscle. This way, you can show off the muscles you worked hard to build.

How to Start Cutting

Determine Your Maintenance Calories (Again): Just like with bulking, you first need to know how many calories your body burns daily to maintain its current weight.
Create a Calorie Deficit: To lose fat, eat 300–500 fewer calories than your maintenance level each day. This helps you lose weight slowly and safely.
Prioritize Protein Intake (Still Important): Protein remains crucial during a cut to help preserve your muscle mass. Aim for a similar intake as during your bulk (around 0.8 to 1 gram of protein per pound of body weight). Continue to include lean protein sources in your meals.
Adjust Carbohydrate and Fat Intake: Once your protein is set, you'll adjust your carbohydrate and fat intake to create the calorie deficit. Many people tend to reduce their carbohydrate intake more than fats during a cut, as carbs provide energy and can be less satiating for some. However, finding what works best for you in terms of energy levels and hunger is key. Don't drastically eliminate either macronutrient.
Choose Healthy Foods: Focus on eating vegetables, fruits, lean meats, whole grains, and healthy fats. Avoid too much sugar, fried foods, and processed snacks.
Lift Weights Regularly: Keep doing strength training 3–5 times a week. This tells your body to keep the muscle and only lose fat.
Add Some Cardio: Cardio helps burn extra calories. You can do walking, cycling, or any activity you enjoy a few times a week.
Drink Water and Get Sleep: Stay hydrated and try to get 7–9 hours of sleep. Both help with fat loss and muscle recovery.
Be Patient: Fat loss takes time. Aim to lose about 0.5 to 1 pound (around 0.2 to 0.5 kg) per week for healthy and lasting results.

Cutting Diet

When you are cutting, your diet helps you lose fat while keeping your muscles. The main idea is to eat fewer calories than your body needs but still get enough nutrients to stay healthy.

Eat Fewer Calories: Eat smaller portions or choose lower-calorie foods to create a calorie deficit.
High Protein Is a Must: Protein helps protect your muscles during cutting. Include foods like chicken, fish, eggs, beans, and low-fat dairy.
Be Smart About Carbs: You'll likely need to eat fewer carbohydrates than when you were bulking. Focus on complex carbs like vegetables and whole grains, and time your carb intake around your workouts if it helps your energy levels.
- Brown rice
- Oats
- Sweet potatoes
- Fruits and vegetables
Healthy Fats Are Still Important: Don’t cut out fats completely. Your body needs them to stay healthy. Good sources are:
- Avocados
- Nuts
- Olive oil
- Seeds
Focus on Filling Foods: Choose foods that are high in volume but low in calories, like lots of vegetables. These can help you feel full even when you're eating less.
Limit Sugary and Fatty Foods: Avoid sweets, fried foods, and processed snacks because they add extra calories without many nutrients.
Meal Timing Can Help: Eating smaller meals throughout the day (4–6 meals) can help control hunger and keep your energy up.
Drink Water: Drinking water helps control hunger and keeps your body working well.

Cutting Training

Keep Lifting Weights: Don't stop lifting! Continuing to strength train signals to your body that your muscles are still needed and helps prevent muscle loss as you eat fewer calories. Best exercises:
- Squats
- Deadlifts
- Bench press
- Pull-ups
- Shoulder press
Slightly Lower Volume (Maybe): You might find you need to do slightly fewer sets or reps compared to your bulking workouts. This is okay, as your energy levels might be lower.
Don't Be Afraid of Higher Reps: Some people find that slightly higher rep ranges (e.g., 10-15 reps per set) can be beneficial during a cut for maintaining muscle and increasing calorie burn.
Add Cardio: Cardiovascular exercises like walking, running, cycling, or swimming help burn extra calories and fat.

Train Different Muscles: Work all your major muscle groups to keep your body balanced and strong.
Don’t Skip Rest: Give your body time to recover by resting between workouts. This helps prevent injury and muscle loss.
Track Your Progress: Keep an eye on your weight, measurements, and how you look in the mirror. This helps you adjust your workouts or diet if needed.

Benefits of Cutting

Lose Body Fat: Cutting helps you reduce extra fat, making your body look leaner and more defined.
Show Muscle Definition: When you lose fat, your muscles become more visible, showing the hard work you put into building them.
Improve Health: Losing excess fat can lower the risk of health problems like heart disease, diabetes, and high blood pressure. Lower body fat → better blood pressure, cholesterol, and insulin sensitivity.
Boost Confidence: Many people feel happier and more confident when they see a fitter, leaner body.
Increase Energy: Eating healthy and exercising during cutting can give you more energy for daily activities.
Stronger Discipline and Habits: Cutting teaches you how to eat clean, train consistently, and stay focused — skills that help even after the phase ends.

Potential Downsides of Cutting

Potential Muscle Loss: When you're in a calorie deficit, your body might start breaking down muscle for energy if you're not careful with your protein intake and training.
Lower Energy Levels: Eating fewer calories can lead to decreased energy, making workouts feel tougher and everyday activities more tiring.
Increased Hunger and Cravings: Being in a caloric deficit often means feeling hungrier and experiencing more cravings for high-calorie foods.
Mood Swings and Irritability: Lower calorie and carbohydrate intake can sometimes affect your mood, leading to irritability or feeling down.
Decreased Strength (Potentially): As your body has less fuel, you might notice a slight decrease in your strength levels, especially as the cut progresses.
Harder Social Life: It can be tough to stay on your cutting plan when eating out, attending events, or spending time with friends.
Nutrient Deficiencies (if not planned well): Severely restricting calories or cutting out entire food groups without proper planning can lead to deficiencies in essential vitamins and minerals.
Hormonal Changes (if done aggressively): Cutting, especially for women, can lead to hormonal issues like missed periods (amenorrhea) and lower bone health. In both men and women, it can increase stress hormones and lower testosterone.

How to Reduce These Problems

Cut SLOWLY (only 0.5-1lb fat loss per week)
Keep protein VERY high (1g per pound of body weight)
Time carbs around workouts (better energy)
Take diet breaks (1-2 weeks at maintenance calories)

Top 5 Cutting Supplements

1. Alpha Lean-7 by Hard Rock Supplements

Alpha Lean 7 is a stimulant-based fat burner formulated to support fat loss, appetite control, and increased energy during cutting phases. The supplement contains a blend of ingredients designed to promote thermogenesis, reduce hunger, and help maintain focus and energy levels.

Key Benefits:

Supports fat reduction.
Helps reduce cravings.
Increases energy levels.
Promotes a higher metabolic rate.
Suitable for both men and women.
Helps the body shed excess water weight.
Supports a more positive mood.
Improves mental focus and concentration.

Key Ingredients:

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

Customer Reviews

Strongest fat burn with proven results

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

-Jeffrey W.

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

Great!!

“Great product! Definitely helps with those last few pounds on a cut & helps with cravings.”

-Paul F.

2. True Shred by Hard Rock Supplements

True Shred is a cutting supplement designed to support fat loss while helping to preserve muscle mass. It combines natural anabolic compounds and hormone-supporting ingredients without using prohormones.

The formula includes components aimed at muscle hardening, muscle growth, testosterone support, and growth hormone support. It also contains ingredients intended to boost metabolism to aid fat loss.

Key Benefits:

Helps improve muscle hardness.
Supports lean muscle growth.
Increases strength levels.
Promotes body fat reduction.
Enhances vascularity.
Helps support healthy testosterone levels.
May help improve libido.
Supports a more active metabolism.
Aids in lowering estrogen levels.
Helps support natural growth hormone production.
Increases physical endurance.
Enhances protein synthesis.

Key Ingredients:

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

Customer Reviews

Awesome product

"I’ve recently purchased True shred and am loving it . I stack it with alpha lean 7 and the results have been great . The team over at strong supplement shop is great knowledgeable and always ready to help."

-Jonathan D.

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 shred

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

-Sy H.

3. AlphaRip by Olympus Labs

AlphaRip is a comprehensive supplement designed to support muscle growth and fat loss through multiple mechanisms. It includes ingredients that inhibit myostatin, a protein that limits muscle growth, and enhance mitochondrial biogenesis, which improves energy production. The formula also increases insulin sensitivity, contributing to better exercise performance and metabolic health.

Key Benefits:

Enhances ATP production for better energy output.
Boosts muscle protein synthesis.
Promotes increased vascularity.
Supports stronger anabolic signaling in the body.
Helps build lean muscle mass.
Improves insulin sensitivity.
Increases fat oxidation.
Supports natural lipolysis for fat breakdown.
Enhances exercise performance.
Helps maintain balanced anabolic hormone levels.
Provides anti-catabolic support to protect muscle.
Improves strength performance.
Promotes muscle fiber development (myogenesis).
Supports faster recovery between workouts.

Key Ingredients:

Ursolic Acid PhytoFUSETM
RIPFACTOR®
α-Cedrene

Customer Reviews

Rip

“Saw results quickly. Strength immediately went up even during a caloric deficit”

-John F.

Working!

"Well lost 4 pounds of fat so far!!"

-Raul O.

Rip into Summer

"So far so good, although I don't see drastic changes. I think a 2nd bottle will elevate my changes!"

-Christa W.

4. The Muscle Sculptor by Vital Alchemy

The Muscle Sculptor is designed to support both fat loss and muscle definition. The formula includes ingredients aimed at boosting metabolism, reducing appetite, and promoting fat burning. In addition to these fat-burning properties, it contains natural anabolic compounds to support muscle growth.

Key Benefits:

Supports lean muscle gains.
Helps prevent muscle catabolism.
Boosts protein synthesis.
Aids in reducing body fat.
Increases energy levels.
Helps reduce cravings.
Promotes a higher metabolic rate.
Improves muscle recovery.
Helps enhance mood.
Helps reduce water weight.
Improves mental focus.
Boosts thermogenesis.
Helps lower cortisol levels.
Helps improve strength.

Key Ingredients:

Epicatechin
Yohimbine HCl
Caffeine Anhydrous
Grains of Paradise
Phosphatidyl Serine
DiCaffeine Malate
Evodia Rutaecarpa
Citrus Aurantium
Celery Seed Extract

Customer Reviews

Love this product.

“My go to everytine am trying to cut. I usually stack it with True Shred and i get great results, losing fat and keeping my lean gains.”

-Tunde S.

The muscle sculptor

"I’ve been using this supplement for a few months now and I absolutely love it. It gives me just the right energy boost and keep my metabolism in check"

-Tyler

Great stuff

“As a Military member this product keeps me lean with nice muscle hardness - it’s sensational”

-Trey

5. Androvar™ by Hard Rock Supplements

Androvar is featuring Epiandrosterone, a compound that converts into Stanolone in the body. This ingredient is included for its potential to support lean muscle growth, strength, and muscle hardness. It does not convert to estrogen, which may help reduce water retention and support a drier, more defined physique. Androvar is typically used in cutting cycles or lean bulking plans where muscle preservation and definition are key goals.

Disclaimer: For experienced users who have trained for 2+ years consistently and have a strong understanding of proper training, nutrition, and supplement cycling.

Key Benefits:

Supports increasing lean muscle mass.
Helps improve muscle hardness.
Boosts strength levels.
Promotes fat loss.
Helps improve muscle definition.
Reduces water retention.
Aids in increasing vascularity.
Boosts sex drive.
Enhances workout intensity.
Helps improve muscle pumps.
Increases protein synthesis.
Promotes overall well-being.

Key Ingredients:

Epiandrosterone

Customer Reviews

Works great

“I've had no negative side effects (other than being a bit more ragey that usual), weight loss, muscle gain, and strength gain. It's a win.”

-Kevin D.

Awesome Product

“I been using product for years best on market”

-Sarge

Great Product.

“Hands down one of the best if not the best epiandro supplements I have ever used in a long time. Beast Mode!!!”

-Kirk

Bulking or Cutting: Which Should Beginners Choose First?

Assess Your Current Body Fat

Look at your current body fat percentage. If you are already lean (around 10-15% for men and 20-25% for women), you might benefit more from bulking to build muscle.

If you have higher body fat (over 20% for men and 30% for women), cutting might be a better first step to lose some fat and improve your overall health.

Consider Your Goals

Think about what you want to achieve. If your main goal is to build muscle and get stronger, bulking is the way to go. If you want to lose weight and see more definition, cutting is more suitable.

Start with a Moderate Approach

As a beginner, it’s best to avoid extreme bulking or cutting. Start with a small caloric surplus (for bulking) or deficit (for cutting) and adjust as you see how your body responds.

Focus on Learning the Basics

Before worrying too much about bulking and cutting, focus on learning proper exercise techniques and establishing a healthy eating routine. These habits will help you succeed no matter which phase you choose.

Special Case: Body Recomposition

Sometimes, people talk about something called "body recomposition," which is the idea of trying to lose fat and build muscle at the same time. This is often a goal for beginners or individuals who are new to training or returning after a break.

How Does It Work?

You eat around your maintenance calories (not too much, not too little).
You eat enough protein to support muscle growth.
You lift weights regularly and stay active.
Strategic cardio (optional): Moderate cardio can help with fat loss without hindering muscle growth too much.

Who Can Try It?

Beginners who are just starting to train
People who are overweight but have never lifted seriously
Anyone coming back to the gym after a long break

What to Expect?

Progress may be slower, but it’s more balanced
Your weight on the scale might not change much, but your body shape will improve
You’ll get stronger and leaner over time

Important things to remember

It's usually slower than bulking or cutting: Don't expect rapid changes.
It requires precision: Nailing your calorie intake and macronutrients is important.
Progress can be harder to track: Changes might be gradual.

FAQs: What is Bulking and Cutting

Q: What’s the difference between bulking and cutting?

Bulking = Eating more calories to build muscle (some fat gain is normal).
Cutting = Eating fewer calories to lose fat and reveal muscle.

Q: Is it okay to do a "dirty bulk"?

A: While a "dirty bulk" (eating a large surplus of less nutritious foods) can lead to faster weight gain, it often results in more fat gain and potential health issues. A "clean bulk" focusing on whole foods is generally suggested.

Q: Will I gain fat while bulking?

A: Yes, some fat gain is common during a bulk because you're in a calorie surplus. The goal is to minimize excessive fat gain by bulking strategically.

Q: Should beginners start with bulking or cutting?

A: It often depends on your starting body composition and goals. Leaner individuals might start with a bulk, while those with more body fat might benefit from cutting first.

Q: Do I need to do cardio while bulking?

A: You can, but it’s not required. Light cardio can help heart health and keep fat gain under control during a bulk.

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

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

Q: How do I know when to stop bulking and start cutting?

A: This often depends on your comfort level with your current body fat percentage and your goals for leanness.

Final Thoughts

Bulking and cutting are two important phases in fitness. Bulking focuses on gaining muscle and strength through extra calories and weight training. Cutting aims to reduce body fat while keeping muscle, often using a calorie deficit and exercise.

Both phases have benefits and challenges. Many people use bulk and cut cycles to improve their body shape and performance.

Some choose body recomposition to build muscle and lose fat at the same time. Each approach fits different needs and goals.

Sources:

https://www.healthline.com/nutrition/bulking-vs-cutting
https://www.garagegymreviews.com/guide-to-bulking-and-cutting
https://blog.workoutwithbolt.com/a-simple-guide-to-the-bulking-and-cutting-cycle/
https://www.puregym.com/blog/a-beginners-guide-to-bulking-and-cutting/
https://therackapc.com/bulking-cutting-for-beginners-workouts-diet-other-tips/
https://www.trainheroic.com/blog/bulking-cutting-health-risks/

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.