Bulking vs. Cutting: Your Complete Guide to This Body Transformation Strategy

If you are a professional bodybuilder, bulking and cutting are undoubtedly part of your lifestyle. For avid gym goers like me, with no intentions of this hobby blossoming into something more, bulking and cutting is trickier. Yes, it may help build muscle at a faster pace, but at what cost?

Even after almost three years of lifting weights, I am on the fence. While I am intrigued to try, the entire thing seems exhausting, both physically and mentally.

For this reason, I sat down to gather more information regarding this topic, weighed the pros and cons, talked to the experts, and wrote this article as a guide to understanding what bulking and cutting entail.

Bulking vs. cutting: how do they differ?

Bulking and cutting are parts of a structured fitness journey. They have opposite goals and strategies: during a bulk, you eat in a caloric surplus to gain muscle mass, while a cut implies a caloric deficit to lose body fat.

During a bulk, a calorie surplus provides your body with the extra energy it needs for muscle growth. A calorie deficit, on the other hand, requires one’s body to burn fat stores. The goal during a cut is to reduce body fat while preserving as much muscle mass as possible.

How do you approach bulking and cutting effectively?

The first step in the bulking and cutting process is to calculate your maintenance calories. Maintenance, in this case, also includes calories burned through activities, not just your basal metabolic rate.

What are the basic steps to start a bulk?

During your bulk, you should be eating in a surplus.

So-called clean or lean bulk involves a caloric surplus of around 200–500 calories. This usually comes from nutrient-dense whole foods like lean proteins, complex carbohydrates, and healthy fats. For optimal muscle growth, it is recommended to consume between 1.6 and 2.2 grams of protein per kilogram of body weight or 0.73 to 1.0 grams of protein per pound per day.

If you are aiming for so-called ‘dirty’ bulk, you are not necessarily counting your calories as long as you are consuming more calories than you burn. Moreover, this approach does not require you to choose nutrient-dense foods — thus, making ‘dirty’ bulk rather controversial.

Dirty bulk does not align with commonly recommended healthy eating suggestions. For instance, people may consume more saturated fat during this phase, which is associated with an increased risk of heart disease.

For this reason, clean bulk is preferred in most cases, although it is harder to track. Moreover, during a clean bulk, you usually gain a higher percentage of muscle than fat.

How fast you will be gaining weight and muscle will depend on various factors, not only whether you are following a clean or a dirty bulk, but also your training experience, hereditary factors, sleep, stress, and other lifestyle factors.

What are the basic steps to start a cut?

During a cut, you will have to create a calorie deficit. The goal is to maintain muscle mass and lose fat. For this reason, you might also want to increase your protein intake even more than during the bulk phase.

For example, one study suggests a protein intake of 2.3 to 3.1 grams per kilogram of total body weight (1.0 to 1.4 grams of protein per pound) per day. Higher protein intake may help prevent muscle loss when losing overall weight.

The size of the energy deficit is also individual. To help maximize muscle retention, it is generally advised to aim for a weight loss of 0.5–1% of body weight per week.

What are the potential pros and cons of bulking and cutting?

Beyond muscle and fat: understanding the broader health and psychological impacts of bulking vs. cutting

Research studies on bulking and cutting are limited in terms of scientific evidence. However, one significant psychological aspect to consider is the disordered eating patterns that may occur in individuals who engage in these phases. Moreover, this weight cycling is also associated with muscle dysmorphia.

We also asked Nicko Dumadaug, Certified Nutritionist and Certified Fitness Coach by the International Sports Sciences Association, to share his insights regarding energy levels, mood, sleep, and libido during bulking and cutting phases.

Bulking, he explains, often leads to increased energy, improved mood, and stronger libido due to restored or heightened levels of testosterone and leptin. In addition, sleep quality can improve as the body isn’t under caloric stress.

Cutting is the opposite: when calories drop, so does energy. Mood swings, irritability, reduced sex drive, and disrupted sleep are common — especially during aggressive or prolonged cuts. An extended caloric deficit can lower testosterone and elevate cortisol, compounding fatigue and recovery issues.

“That’s why I always recommend a more measured, science-based approach with strategic re-feeds and regular assessments during a cutting phase.”

Who benefits most from structured bulking and cutting?

For this section, we have asked Dr. Jason Winkelmann, a Naturopathic Doctor and Chiropractor with a background in metabolic health and performance-based nutrition, to share his insights. As per him, bulking and cutting can be beneficial for these groups of people:

• Athletes aiming to increase lean muscle mass for strength or performance-based goals
• Bodybuilders prepping for physique competitions
• Individuals with difficulty gaining weight who need disciplined caloric control

“That said, it's easy for the general public to overdo bulking or become too restrictive during cutting, so a structured approach is only beneficial when guided by realistic goals and nutrient-dense planning,” he reminds our readers.

Who should not participate in weight cycling?

Nicko Dumadaug shared his insights on who should be cautious before starting a bulk or cut:

• People who have any pre-existing medical conditions (e.g., thyroid issues, hormonal imbalances, diabetes)
• People on medications that could be affected by diet or exercise
• Those who are experiencing mental health concerns since diet cycles can impact mood and mindset

Moreover, he adds, involving a coach or nutritionist with experience in evidence-based protocols is also wise.

“Many people jump into extremes — massive bulks or starvation-level cuts — without understanding the physiological trade-offs, which can backfire long-term.”

Skipping the bulk and cut: can you gain muscle and lose body fat at the same time?

Yes, it is possible to gain muscle and lose body fat simultaneously — a process often referred to as body recomposition.

Research studies indicate that this is usually achieved by combining increased protein intake and resistance training, regardless of calorie intake. Studies also recommend applying these strategies if body recomposition is your goal:

• Aim to follow a progressive resistance training routine at least three times a week
• Get enough protein, around 2.6–3.5 grams per kilogram (1.18 g/lb to 1.59 g/lb) of fat-free mass
• Do not overlook sleep and recovery, as good sleep quality and quantity can help to support muscle-building

The amount of muscle gain you will achieve through this strategy will also depend on factors such as your individual genetics, previous training experience, and other lifestyle factors.

Should you bulk or cut first?

Deciding whether to bulk or cut first depends on your current body composition and fitness goals.

For those who are already relatively lean, bulking first is usually recommended. If you have a higher body fat percentage, cutting first might be appropriate.

How long does a typical bulking phase last?

The bulking phase is usually longer, although there is no consensus on how long it should last. Usually, it will take around 3–6 months; however, depending on your goals, it can last longer as well.

How long does a typical cutting phase last?

The weight loss phase is usually shorter, although, again, there is no consensus. In most cases, this phase will last up to 12 weeks.

The reason why bodybuilders prefer shorter cutting phases is that during a cut, it can be difficult to preserve muscle mass, and the sluggishness that comes with a caloric restriction can make workouts difficult.

Final thoughts

Bulking and cutting are two common phases in fitness training, especially among bodybuilders. It can help you build muscle mass faster. However, it also has its disadvantages, including the possibility of mental strain.

“Bulking and cutting cycles often ignore long-term metabolic health. A more sustainable alternative might be recomposition strategies, where you slowly add lean muscle while maintaining fat levels — especially for non-athletes,” highlights Dr. Jason Winkelmann, ND, DC.

If you're considering a bulking or cutting phase, it’s crucial to do so in a balanced and informed manner. Consulting with knowledgeable professionals can provide the support needed to navigate these dietary adjustments.