Back to the gym: should I bulk or cut first?

Asked by: Kenneth Sacra

You should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don’t put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut.

Is it better to cut first or bulk first?

Summing It Up
It’s pretty simple. If you’re lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you’re above these ranges, you should cut first. And if you’re a beginner who’s somewhere in the middle, you should recomp.

Should I cut or bulk after a long break?

Increasing your muscle mass first will raise your BMR making it easier to lose the fat afterwards. Also, I think that it will be very difficult to increase your muscle mass without putting on at least some amount of fat, so cutting is perhaps a better thing to do later.

How long should I bulk for before cutting?

Generally it doesn’t matter a whole lot the frequency you choose what’s important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat. Everyone will need a different amount of time.

When should I switch from bulking to cutting?

Ideal Body Fat Range To Stop Bulking

1. Men should switch to cutting in the 15-20% body fat range.
2. Women should switch to cutting in the 23-28% body fat range.

Can I go straight from a bulk to a cut?

Changing the Diet
If you have been consistently increasing in body weight, I would start with a 10% reduction in total calories. This might still leave you in a slight calorie surplus, but for the first two weeks into the transition phase this is fine as growth can still occur.

Is it easier to cut after bulking?

Starting With A Cutting Diet
Lowering body fat to a desired level will be extremely easier than cutting after a bulking phase. (Unless you are already husky.) Gains will be phenomenal when bulking phase begins.

How long should cutting phase last?

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How long should a cutting phase last?

A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ). A cutting diet aims to get you as lean as possible while maintaining muscle mass.

Should I bulk or cut 20 body fat?

You should probably bulk if you are below 15-20% body fat (25-30% for women) and don’t have much muscle to show if you did cut. ? Your training should consist of good form, correct volume (not too many or too few reps and sets a week per muscle group), and always trying to lift heavier in some aspect when possible.

Is 3 month bulk enough?

First, the most effective bulking cycles are generally at least 3-4 months, if not longer. Where this can be difficult for some people is that even if you are incredibly on top of your macronutrients, you will likely also gain some fat while gaining muscle in a bulking cycle.

How long does a typical bulk last?

People usually pair a bulk with high intensity resistance training to maximize muscle gains. A bulking phase can last anywhere from 1 month to over 6 months or longer, depending on your goals.

How long is bulking phase?

Bulking is the muscle-gaining phase. You’re meant to intentionally consume more calories than your body needs for a set period — often 4–6 months. These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training ( 1 ).