The changing of seasons affects many things: the clothes we wear, the food we crave, and even our fitness goals. With summer ending and winter on the horizon, many of us are wondering: “Should I bulk or cut?” Here's a simple guide to help you decide.

Understanding the Basics of Bulking

What is Bulking?

Bulking means you are trying to put on mass, ideally muscle. It involves eating more food than your body burns, known as consuming a caloric surplus. The goal is to build as much muscle as possible while gaining as little fat as possible.

How does it work?

Bulking consists of eating more food, which gives your muscles extra energy. This energy, when paired with a proper strength training plan, helps them grow bigger and stronger. Strength training signals to your muscles to grow, and the extra food facilitates this growth.

What are the results?

When done correctly, bulking will add more muscle to your frame. While muscles grow during bulking, some fat gain is also inevitable.

Understanding the Basics of Cutting

What is Cutting?

The goal of cutting is to lose fat while maintaining the muscle you've built. Cutting means you eat less food than your body burns, known as being in a calorie deficit.

How does it work?

When you eat fewer calories than you burn, your body taps into stored fat for energy, leading to fat loss.

What are the results?

Cutting reveals the muscles you built during bulking. However, cutting too aggressively or quickly might result in the loss of some hard-earned muscle.

Making the Choice: Important Questions

Are you okay with gaining some extra fat?

Ask yourself this essential question: “If I were to gain some extra fat over the next 6 months, would I be okay with that?” If you're unbothered by the idea of gaining some fat over the next six months and you aim to put on more size, bulking might be the right choice.

Do you want to start with less fat?

If you're carrying more fat than you'd like or if you lack confidence when shirtless, consider cutting before bulking. Beginning your bulk with less fat sets you up for better results and establishes a positive mindset for the journey ahead.

What's your long-term goal?

Consider where you want to be in a year or even two. If you envision yourself being bigger and stronger, perhaps it's time to bulk. If you desire a leaner, more athletic look, consider cutting.

Tips for Successful Bulking

• Eat the right foods. Aiming to gain size doesn’t mean you can eat recklessly. While a “dirty bulk” might seem appealing, consuming whatever you want will result in more fat gain, complicating your future cut. Opt for nutritious foods like lean meats, whole grains, fruits, and vegetables.
• Lift weights. Consuming more calories is just half the battle. To stimulate muscle growth, combine eating with intense strength training. Train hard enough to challenge your muscles, aiming for failure or close to it on most sets. Use machines when suitable, as they offer a safer environment for pushing intensity.
• Listen to your body. If you feel overfull or lethargic, consider adjusting your food intake. A good weekly target is gaining 0.5-1.5% of your bodyweight.

Tips for Successful Cutting

• Prioritize nutrition. Your diet plays a pivotal role in fat loss. Remember, you can't out-exercise a poor diet. To avoid extreme hunger, choose foods with low caloric density.
• Eat enough protein. Protein preserves muscle during a cut. Aim for at least 0.8-1.0 grams of protein per pound of bodyweight. Adjust if necessary.
• Continue to train. Even while cutting, maintain an intense strength training regimen. To aid in calorie burning and recovery, incorporate some low-intensity cardio.
• Go slow. Losing weight too quickly can lead to muscle loss. Strive to lose 0.5-1.0% of your bodyweight each week.

It's Your Journey

Fitness is deeply personal. Everyone's journey is unique. Some bulk for years before cutting, while others alternate between the two. There's no singular correct approach; it's about finding what aligns with your goals.

The key is to remain in tune with your body and clarify your objectives. Draft a plan, stick to it, and remember that transformations require time and consistency.

Whether you're bulking or cutting, challenges will arise. Enlisting a coach can provide valuable guidance. Ready to elevate your fitness journey? Let's cut through the confusion, accelerate your progress, and forge a stronger you.

Interested in coaching? Reach out through the link below.