Bulking vs. Cutting: Which Phase Are You In and How to Do It Right

What is Bulking?

Definition: 

Eating in a calorie surplus to maximize muscle growth.

Goals:

 Build size, strength, and muscle mass.

Nutrition: 

High protein, moderate fats, carbs for energy.

Training: 

Focus on progressive overload, heavy lifting.

Common Mistakes: 

Dirty bulking (overeating junk), neglecting cardio.

What is Cutting?

Definition: Eating in a calorie deficit to reduce body fat while maintaining muscle.

Goals: 

Achieve lean, defined physique.

Nutrition: 

High protein to preserve muscle, moderate carbs, lower fats.

Training: 

Strength training + added cardio.

Common Mistakes:  

Cutting calories too low, excessive cardio, neglecting recovery.

How to Know Which Phase You’re In

Signs You Should Bulk:

You’re lean but small (skinny, want more mass).

Body fat is relatively low (10–15% men, 18–22% women).

Struggling to gain strength.

Signs You Should Cut:

You’ve built size but look “soft” (higher body fat).

Body fat is above ~18–20% (men) or ~25–28% (women).

You want to reveal muscle definition.

 How to Do Each Phase Correctly

Bulking the Right Way:

Eat a clean calorie surplus (200–500 above maintenance).

Track progress (don’t gain fat too fast).

Prioritize compound lifts.

Cutting the Right Way:

Moderate calorie deficit (300–600 below maintenance).

Keep lifting heavy to preserve muscle.

Add cardio gradually (don’t overdo).

 Transitioning Between Phases

Reverse dieting when moving from cut → bulk.

Gradual calorie reduction when moving from bulk → cut.

Importance of patience (muscle takes time to build, fat loss takes consistency).

 Final Thoughts

There’s no “one-size-fits-all” – your goals and current body composition decide.

Consistency in diet and training is more important than the phase itself.