The concepts of bulking and cutting have been hotly debated in recent years. Do you need to? Should you maingain? How long should you bulk? In this blog post, I will explore these questions through the lens of someone recovering from an eating disorder and body dysmorphia. Keep this in mind as you read.
To start, both bulking and cutting have pros and cons. The pro of bulking is that it can help you add lean mass. The con is that it often leads to some fat gain. On the flip side, cutting gets you leaner, revealing your muscles—especially those coveted abs! However, it can also limit muscle growth if not done properly.
The dilemma most people face is trying to achieve both goals simultaneously, which usually slows overall progress. A great vivid picture of this is a hamster on a wheel.
It’s challenging to build muscle and lose fat simultaneously, especially as you become more advanced. So, choosing a clear strategy, whether bulking or cutting, can help optimize results. But which one is right for you?
Should You Bulk or Cut?
If you're new to fitness, deciding whether to bulk or cut can be overwhelming, so here are some guidelines:
- If you're overweight: Start by cutting. Adding more weight through bulking may make it harder later to reach your goals. Getting leaner first sets you up for success when you eventually decide to bulk. As a general guideline, if you're a male with more than 15% body fat or a female with more than 25%, cutting first might be the best option.
- If you're lean: If you're a male at or below 10% body fat or a female at or below 20%, bulking may be the way to go. You can take advantage of the extra calories to build muscle, knowing that you'll still maintain a lean look overall.
But remember, if you’ve struggled with body image or an eating disorder, the mental challenge of seeing your body change can be tough. If bulking could damage your self-image or mental health, consider an alternative approach: Maingaining. This involves eating at maintenance calories, where you’ll slowly build muscle without significant fat gain. It’s slower, but the psychological benefits can outweigh the pace of progress.
I personally favor Maingaining because it allows me to feel more comfortable with my body, and it's a key part of how I healed my relationship with food and fitness. Plus, the occasional weekend over-maintenance calories can actually contribute to muscle gain without disrupting my mental health or relationship with food.
Why These Recommendations?
Following these guidelines can help you enjoy your fitness journey with less mental strain and more satisfaction. Here's why:
- You’ll feel better about your body overall because you're managing fat gain.
- You’ll have less fat to lose during your next cut, allowing you to maintain muscle while reducing the time spent in a caloric deficit.
How Should You Eat During Bulking and Cutting?
Bulking
- Slightly exceed your calorie needs: Start by eating 200–300 calories above what you burn daily. This will allow muscle growth without significant fat gain. Overeating excessively (dirty bulking) can result in unnecessary fat gain, which can be harder to shed later.
- Macronutrient ratios: Aim for 1–1.5 grams of protein per pound of body weight. Fats should make up 20–30% of your daily calories, and the rest should come from carbs. Protein supports muscle repair and growth, while carbs fuel your workouts.
- Train hard with compound lifts: Focus on progressive overload and compound exercises like squats, deadlifts, and bench presses to stimulate muscle growth. The key to bulking successfully is challenging your muscles to grow.
Cutting
-High-protein diet: Protein is crucial during a cut to preserve the muscle you’ve worked hard to build. Aim for 1–1.5 grams of protein per pound of body weight.
-Calorie deficit: A moderate calorie deficit of 20–25% below your maintenance levels is an effective way to lose fat while preserving muscle. If you find this aggressive, start with a smaller deficit.
-Maintain strength training: Continue lifting weights in the same way that you did to build muscle. This helps ensure you retain the muscle during your cut.
-Use cardio wisely: Cardio is a helpful tool for fat loss but can also break down muscle (catabolism). Limit cardio to 2–3 hours a week to preserve muscle while still improving cardiovascular health.
Conclusion
I hope this post helps you decide whether bulking, cutting, or maingaining is the right path for you. Fitness is deeply personal, and your approach should reflect your goals, mental health, and relationship with your body. If you have any further questions, feel free to drop a comment below!
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