How to transition from a bulk to a cut?
4 min read
Asked by: Sarah Brooks
The “Bulk To Cut Transition”: Quick Recap
- Calculate the difference between your bulking calorie intake and the calorie intake you’ll be starting your cut at and divide that number by 3.
- Decrease your calories by that amount each week for a total of 3 weeks.
How long does it take to go from bulk to cut?
If you are at a satisfactory lean starting body composition start with a bulk for 12 weeks, then rest for four to eight weeks, followed by a six to 12 week cut – depending on how much fat you gained.
When should I start cutting after a bulk?
Men with more than 15% body fat can safely enter a cut. Women with more than 25% body fat can safely enter a cut.
How strong should I be before cutting?
If you want to gain muscle and strength as quickly as possible and you’re at or below 10% (men) or 20% (women) body fat, then you should bulk. And if you want to lose fat as quickly as possible and you’re at or above 15% (men) or 25% (women) body fat, then you should cut.
How much should I bulk before cutting?
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 cutting easier 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 do you start a cutting phase?
Helpful tips for a cutting diet
- Choose more fiber-rich foods. Fiber-rich carb sources like non-starchy vegetables tend to contain more nutrients and can help you stay fuller for longer while on a calorie deficit ( 30 ).
- Drink plenty of water. …
- Try meal prepping. …
- Avoid liquid carbs. …
- Consider cardio.
What is the best way to cut after bulking?
Start by cutting 300 calories a day, track your progress for a week or two and then adjust this number accordingly. Tweak your workout routine as well. Add some cardio to the mix or throw in some HIIT (high-intensity interval training) to speed up fat loss.
How long should a bulk phase last?
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 ).
How long should 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 do I cut without losing muscle?
How To Properly Transition From Bulking To Cutting
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.
How long should my 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 should you lean bulk?
How Long is a Lean Bulk Phase? A lean bulk should last a minimum of four months and as long as eight months. If done correctly, you should gain about two pounds of muscle per month. For beginners and those returning from a lengthy layoff, you can extend this to a full year or even two years.
How do I go from bulky to lean?
How to Get Lean Instead of Bulky
- Do: Pay More Attention to Your Diet.
- Don’t: Overestimate Your Calories Burned.
- Do: Mix up Your Training.
- Don’t: Stuff Your Face.
- Do: Take Shorter Rests During Workouts.
- Don’t: Think That Cardio Is the Only Answer.
- Do: Be Explosive.
- Don’t: Compare and Lose Patience.
How long is too long of a bulk?
Can You Cut for Too Long? A cut lasting 3-4 months is about as long as one should go when truly cutting.
