Bulking vs. Cutting:

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Trying to build muscle and lose fat at the same time?

Bad idea…

• Muscle growth (bulking) requires a lots of calories
• Fat loss (cutting) requires less calories
• You can’t do both efficiently at once — it’s like trying to drive with one foot on the gas and one on the brake.

Yes, “recomposition” (building muscle and losing fat together) can happen if you’re a beginner, overweight, or returning after a break. But for most lifters, it’s slow and inefficient compared to focusing on one goal at a time.

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So…what should you do?

If you’re overweight (higher body fat): Cut first

• Prioritise fat loss.
• You’ll still build a bit of muscle if you train hard and eat enough protein.
• Bonus: You’ll look more muscular even without adding size, because lower body fat shows definition.

If you’re skinny-fat (low muscle, low fat): Bulk first.

• Prioritise muscle gain.
• Don’t fear a little fat gain — it’s easier to cut later once you’ve built a decent base of muscle.

If you’re in the middle (skinny-fat or average build): Pick one and commit.

• If you want to see abs sooner → cut.
• If you want to fill out shirts sooner → bulk.
• The key is committing, not flip-flopping every two weeks. </aside>

How to…

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Bulk (Muscle Gain)

Eat more than you burn → gain weight (mostly muscle if done right).

Eat in a calorie surplus (+250-500 kcal over maintenance).

Be patient – aim for 0.25-0.5 kg gain per week (not just fat).

Gain weight too fast? You’re getting fat. Slow down.

How long? Bulk for 3–6 months → then Maintain (2–6 weeks) before cutting

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Maintain (Recomposition / Holding Steady)

Eat about what you burn → weight stays roughly the same.

Eat at maintenance calories (neither surplus nor deficit).

Focus on strength & performance – aim to lift more weight or more reps over time, even if the scale barely moves.

If you’re a beginner, overweight, or coming back after a break, you might still do a little “body recomposition” here: build some muscle while losing a bit of fat.

If progress stalls, don’t panic – maintenance is valuable:

• It lets your body recover from long bulks/cuts.
• It gives you time to practice discipline without extreme restriction or force-feeding.

Stay here too long? **You’ll spin your wheels. Pick a clear goal (bulk or cut) when you’re ready.

How long?** 2–8 weeks, depending on how demanding your last phase was. Or stay here if you just want to chill.

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Cut (Fat Loss)

Eat less than you burn → lose weight (mostly fat if done right).

Eat in a calorie deficit (-250-500 kcal below maintenance).

Be consistent – aim for 0.25-0.5 kg loss per week (avoid extreme cuts).

Once every 14 days, increase carbs for one day, to replenish your glycogen

Lose weight too fast? You’re losing muscle. Slow down.

How long? Cut for 8–16 weeks → then Maintain (4–8 weeks) before bulking.

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Meal frequency

Spacing out protein and meals throughout the day does not matter. Hit your daily goal, you will be all good

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