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How to transition from a bulk to a cut?

4 min read

Asked by: Sarah Brooks

The “Bulk To Cut Transition”: Quick Recap

  1. 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.
  2. 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

  1. 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 ).
  2. Drink plenty of water. …
  3. Try meal prepping. …
  4. Avoid liquid carbs. …
  5. 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

  1. Do: Pay More Attention to Your Diet.
  2. Don’t: Overestimate Your Calories Burned.
  3. Do: Mix up Your Training.
  4. Don’t: Stuff Your Face.
  5. Do: Take Shorter Rests During Workouts.
  6. Don’t: Think That Cardio Is the Only Answer.
  7. Do: Be Explosive.
  8. 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.