For many people, it can be hard to decide whether to bulk or cut. Oftentimes people will try to do a bit of both and end up ultimately getting nowhere fast. But if we set up some parameters and guidelines it becomes quite easy to determine whether you should bulk or cut.
I've put together a reference guide to bulking and cutting that covers the why, when, and how. If you don't feel like reading a bunch of information and just want the nuts and bolts, scroll down until you see the table.
Bulking Defined
Period of increased caloric intake used to gain weight
Calorie increases should be incremental and strategic
The primary goal is to add lean body mass while limiting fat gain
Bulking is NOT
An excuse to eat whatever you want “I’m bulking bro”
An excuse to get fat
Cutting Defined
Period of decreased caloric intake used to lose weight
Calorie decreases should be incremental and strategic
Primary goal is to lose fat and preserve lean body mass
Cutting is NOT
Doing lower weights and higher reps
Doing only cardio
Eliminating carbs
Eliminating fats
When To Bulk
Above 20% body fat for males and 30% for females there will be an increase in inflammation and insulin resistance causing favorable nutrient partitioning to decrease
The leaner you are when you start a bulk the more likely you will add favorable ratios of muscle to fat
Starting a bulk with too much body fat will likely yield more fat gains than lean mass
Wrap up
Males- bulk if 8-12% body fat (up to 15-17%)
Females- bulk if 18-22% body fat (up to 25-27%)
Bulking Guidelines
10-20% increase in calories above maintenance
1-1.5g protein per lb
.3-.7g fat per lb
1-3.0g+ carbs per lb
The rate of gain should be .25-.5% of body weight per week depending on experience. Novice lifters will be closer to .5% of body weight gained per week while advanced lifters will be closer to .25% of body weight gained per week
For general health, I suggest a base cardio level at 1-3 sessions per week 15-20 minutes. This will keep your cardiovascular system in better shape and allow a slightly higher food intake
The faster you gain the more likely you will gain an unfavorable and disproportionate amount of fat relative to lean tissue
When To Cut
Below 10% body fat for males and 18% for females there may be a decrease in hormone production
Optimal testosterone levels in men are shown between 10-12% body fat
Optimal estradiol levels in women are shown between 23-25% body fat
Wrap up
Males- cut if 15-20+% body fat (down 8-12%)
Females- cut if 25-27+% body fat (down to 18-22%)
Cutting Guidelines
20-30% calorie reduction below maintenance
1-1.5g protein per lb
.3-.7g fat per lb
1-3.0g+ carbs per lb
.5-1.0% loss of body weight per week
Cardio would be systematically increased from bulking base levels. For example, if you were doing 20 minutes x 3 during your bulk, simply adjusting up to 30 minutes x 3 would be a good place to start. I personally like doing more cardio to allow higher food intake during a cut.
The faster you lose the more likely you are to lose lean tissue
Quick Reference Table
PHASE | START BF% | END BF% | CALORIES | RATE OF CHANGE PER WEEK |
Bulk | 8-12% BF men 18-22% BF female | 15-20% BF men 25-30% BF female | 10-20% above maintenance | .25-.5% gain per week |
Cut | 15-20% BF men 25-30% BF females | 8-12% BF men 18-22% BF female | 20-30% below maintenance | 5. - 1% loss per week |