Bulking is a phase of eating above your maintenance calories while lifting to build muscle. Cutting is a phase of eating below maintenance to lose fat while keeping muscle. Many lifters alternate between them.
Bulking vs cutting at a glance
|
|
Bulking |
Cutting |
|
Goal |
Build muscle and strength |
Lose fat, keep muscle |
|
Calories |
About 5% to 15% surplus |
About 15% to 25% deficit |
|
Weight change |
+0.25% to 0.5% of body weight per week |
-0.5% to 1% per week |
|
Protein |
1.6 to 2.2 g/kg |
2 g/kg or more |
|
Training |
Heavy lifting, progressive overload |
Keep lifting, add cardio |
Lean bulk vs dirty bulk
A lean bulk uses a small surplus (about 200 to 400 calories a day) and mostly whole foods, so you gain muscle with less fat. A dirty bulk means eating almost anything, which adds fat fast and makes the next cut longer.
How much weight should you gain per month?
About 0.25% to 0.5% of body weight per week. For a 150 lb (68 kg) person, that’s roughly 1.5 to 3 lb (0.7 to 1.4 kg) a month.
How to cut
Cut 15% to 25% of calories, keep protein high, keep lifting heavy, add moderate cardio and daily steps, and aim to lose 0.5% to 1% of body weight a week.
Which should you do first?
Higher body fat: cut first. Lean and underweight: bulk first. Beginners with average body fat: try a recomp, eating near maintenance with high protein and consistent lifting.
FAQ
What is a clean bulk?
A small, controlled calorie surplus from mostly whole foods to minimize fat gain.
Do women need to bulk?
Not necessarily. Many beginner women do well with a recomp or a very small surplus.
Will bulking make me fat?
A bulk always adds some fat. A small surplus and slow gain keep it minimal.
The bottom line
Bulk with a small surplus and slow gain, cut with a moderate deficit, keep protein high, and never stop lifting. See our guide to lean meats for easy protein.
