The question of whether to “bulk” or “cut” first is common for individuals beginning a fitness journey, especially those with excess body fat. The answer depends entirely on the individual’s current physical state and, more specifically, their body composition. Understanding the physiological differences between these two strategies is the only way to determine the most effective and healthy path forward.
Defining the Starting Line
The terms “bulking” and “cutting” describe two distinct phases of a structured fitness plan, achieved by manipulating calorie intake. Cutting focuses on fat loss, requiring a controlled calorie deficit where the body burns more energy than it consumes. Bulking is the opposite, involving a calorie surplus to promote muscle growth and strength gains.
The decision of which phase to start with hinges on body composition, which is the ratio of fat mass to lean mass (muscle, bone, and water). Two people can weigh the same but look dramatically different due to variations in this ratio. Therefore, body fat is best quantified using an estimated Body Fat Percentage (BF%).
General consensus suggests that if a man’s BF% is above 20–25%, or a woman’s is above 30–32%, a cut is the recommended starting point. Starting a bulk from a high body fat level leads to a greater proportion of gained weight being stored as additional fat rather than muscle. Body fat can be measured using skinfold calipers, bioelectrical impedance analysis (BIA), or clinical tools like a DEXA scan.
Why Prioritizing Fat Loss is Essential
For individuals starting with a high body fat percentage, prioritizing a cutting phase offers significant metabolic and physiological advantages for successful muscle building later. High levels of body fat, especially visceral fat, negatively impact insulin sensitivity. Poor insulin sensitivity means the body struggles to efficiently use carbohydrates, increasing the likelihood of storing incoming calories as fat, which makes a subsequent bulking phase less effective.
Reducing body fat first improves nutrient partitioning, directing calories toward muscle tissue for growth rather than adipose tissue for storage. A leaner body is more responsive to the anabolic signals of a calorie surplus. This means that during a subsequent bulk, a higher percentage of surplus calories will be channeled into building muscle mass. Trying to bulk from a high body fat level often necessitates an excessively long cutting phase later.
Reducing body fat mitigates health risks associated with obesity, such as cardiovascular disease and type 2 diabetes. Losing fat first is a proactive step toward improving overall health metrics, creating a robust foundation for intense resistance training. This initial focus prevents the counterproductive cycle of gaining excessive fat during a “dirty bulk,” which compounds the problem and prolongs the overall goal.
When Body Recomposition is Possible
“Body recomposition” involves simultaneously losing fat and gaining muscle, which seems to contradict the need for a calorie deficit or surplus. While challenging for most, this change is viable for specific populations with a high capacity for muscle growth and fat loss. This phenomenon is most commonly observed in two main groups: untrained beginners and individuals returning to training after a prolonged layoff.
Untrained beginners, often referred to as “newbie gains,” have a significant capacity to build muscle quickly due to their lack of prior training stimulus. Their bodies are highly responsive to resistance training, allowing them to gain muscle even in a slight calorie deficit by pulling energy from ample fat stores. Those returning from a long break experience “muscle memory,” allowing them to regain lost muscle mass at an accelerated rate.
Body recomposition requires meticulous calorie management, often setting intake at maintenance level or a very slight deficit or surplus, combined with consistent, intense resistance training. This strategy demands a high protein intake to support muscle synthesis. For intermediate or advanced trainees, the rate of simultaneous fat loss and muscle gain is slow and often frustrating, making the dedicated “cut-then-bulk” cycle more time-efficient.
Executing the Plan: Diet and Training
When initiating a cutting phase, the primary mechanism is achieving a consistent calorie deficit. A moderate deficit of about 500 calories below maintenance is recommended, aiming for a fat loss rate of about one pound per week. This measured approach prevents extreme energy restriction that can cause excessive hunger, hormonal disruption, and the catabolism of muscle tissue.
Maintaining a high protein intake is non-negotiable during a cut, as protein is the macronutrient most effective at preserving muscle mass in a calorie deficit. Recommended protein targets range from 2.3 to 3.1 grams per kilogram of body weight, with the higher end favored for leaner individuals or those with a larger calorie deficit. High protein intake also helps with satiety, making adherence to calorie restriction easier.
Resistance training must be central to the training plan, regardless of the goal. Lifting weights provides the necessary signal to the body to retain muscle mass, encouraging the utilization of fat stores for energy instead of muscle tissue. Training sessions should focus on compound movements like squats, deadlifts, and presses, utilizing progressive overload to maintain strength. Tracking progress should move beyond the scale to include non-scale metrics, such as progress photos, body circumference measurements, and strength performance, to confirm that the weight being lost is primarily fat.