Bodybuilding bulking and cutting phases
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Using your maintenance calories from the equation above:
To lose half a pound to one pound a week, aim for a deficit of 250 to 500 calories a day.
Related Story
Who Should Avoid Cutting and Bulking?
Weight cycling is not suitable for everyone, and it's important to be aware of the risks so that you can make an informed decision.
However, some take part in 'mini-cuts' which are typically shorter in duration, lasting a few weeks or less.
Should you Bulk or Cut?
Whether you should bulk or cut depends on your current health, body composition, time constraints, training goals and preferences. Alongside health and wellness.. doi:https://doi.org/10.3389/fnut.2022.878644.
and Schoenfeld, B.J. (2019). Cutting: Key Differences
How to Transition Between Bulking and Cutting
Transitioning between bulking and cutting requires careful planning to avoid losing muscle or gaining excess fat. This is possible due to the excess energy intake. Cutting: The Differences Explained & How to Pick Your First Phase
Bulking Vs.
Cutting: Key Information
- A bulking phase uses a small calorie surplus. Cutting: The Ultimate Guide to Bodybuilding Phases
Bodybuilding is as much a science as it is an art.
Using longer-term, dedicated bulking and cutting phases allows for more efficient muscle gain and fat loss. People tend to choose these foods because they taste good and don't fill us up as quickly, leading to a higher calorie intake. In this article, we’ll dive deep into the intricacies of bulking and cutting, exploring their purposes, strategies, and how to maximize results.
What is Bulking?
Bulking is the phase where bodybuilders focus on gaining muscle mass.
Those who have a history of disordered eating or body dysmorphia should avoid weight cycling. (2022). Behaviour & Information Technology. The key to success is patience, consistency, and a willingness to adapt. Use our handy calorie calculator to work out your maintenance needs.
Goal
The primary goal of a bulking phase is to maximize high-quality muscle gain while limiting excess fat accumulation.
During a cutting phase, the goal is to shred excess body fat while limiting lean muscle loss.
However, supplements may be required when eating nutrient-poor foods when dirty bulking.
The reduced energy intake when cutting puts you at a much higher risk of micronutrient deficiencies. doi:https://doi.org/10.1007/s40519-022-01470-y.
- Giannopoulos, A.J., Kottaras, S., Allanigue, B., Coish, J.M., Ditor, D.S., Fajardo, V.A.
and Klentrou, P. (2025). However, evidence indicates that larger calorie surpluses are no more beneficial for gaining muscle than more moderate ones
A study published in Sports Medicine aimed to determine the effects of different levels of energy surplus on muscle mass, strength, and body fat gain in participants. While it can lead to faster muscle gain, it also results in significant fat accumulation.
What is Cutting?
Cutting is the phase where bodybuilders aim to shed body fat while preserving as much muscle mass as possible.
Assess Your Progress: Before switching phases, evaluate your muscle gain or fat loss. The recommended surplus is 15-25% above your Total Daily Energy Expenditure (TDEE). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in Nutrition, [online] 6. Here’s how to navigate them.
Bulking Challenges include:
- Excess Fat Gain: Stick to a lean bulk with a smaller caloric surplus (5-15%) to minimise fat gain.
- Appetite Issues: Incorporate calorie-dense foods like nuts, seeds, and avocado to meet your calorie needs without overeating.
Cutting Challenges include:
- Hunger: Combat hunger by eating fibre-rich foods like vegetables and whole grains to feel fuller for longer.
- Energy Levels: Time carbohydrates around workouts to maintain energy and performance despite the caloric deficit.
Tracking Progress
Tracking your progress is essential for adjusting your diet and ensuring you stay on course. - Giannopoulos, A.J., Kottaras, S., Allanigue, B., Coish, J.M., Ditor, D.S., Fajardo, V.A.