Bulk vs Cut (or Recomp) FAQ. Should you bulk or cut first? If you are underweight, you should bulk. If you are overweight, you need to cut; however, the less training experience you have, the more likely it is that you will gain muscle simultaneously as you lean out (though you'll lose weight overall).
Generally, it's better to bulk first and then cut if your goal is to build muscle. But, again, it all depends on your goals. Bulking first and then cutting allows you to increase muscle mass and then cut down excess fat or weight you gained during the bulk.
The cut off should be around 15-20% body fat for men and around 25-30% for females, wherein anyone who is above these body fat percentages should most likely start with a cut.
Most experts think the appropriate body fat range for beginning a bulk or cut should be between 10-15% for men and 20-25% for women. This range is ideal as it provides enough energy to build muscle while allowing for visible definition. Once you hit the upper end of the range, start cutting.
20-25% body fat: Normal/healthy level within the average. Slight muscle definition (shoulders and upper arms) is visible. The abdominals are not yet clearly visible. 17-19% body fat: Fit.
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.
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.
If you have 10 pounds or fewer to lose, you should start at least 2-3 months out. If you have more than 20 pounds to torch, begin your cutting phase 4-5 months prior.
Why Is It So Hard to Lose Weight? Your body is designed to hold onto as much fat as possible to store for times when food may be scarce. That makes losing weight difficult for most people. Factors at play include genetics, age, race and ethnicity, diet, physical activity, hormones, and social factors.
You may be surprised that getting lean and ripped takes six to twelve months. More realistically, losing a significant amount of body fat takes two to three years. Nevertheless, six to twelve months is a reasonable timeframe to achieve a ripped body.
If you've been dirty bulking, you're going to want to swap out the refined carbs for complex carbs such as vegetables, brown rice, legumes, and sweet potatoes. And when it comes to protein, you'll want to be sticking to lean stuff, such as chicken and turkey.
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.
The bottom line is that before you bulk or cut
This will guide your next steps. If you've only been training for a year and want maximum size, then keep bulking for another two years. If you're happy with your muscle size, then start a cut.
Is it possible to lose fat and weight and gain muscle at the same time? “Essentially yes, people are capable of doing both, but it's not a very easy thing to do,” said Briana Silvestri, a physician assistant with Banner – University Orthopedic and Sports Medicine Institute in Phoenix, AZ.
Bulking will not lead to you losing your abs, they will still be there. But they may not be visible. But you won't lose them if anything they will probably get stronger. Once you begin to lose weight (known in bodybuilding as a cut) your abs may be even more defined then they were before you started bulking.
Always bulk if you are close to or below 8% or 17% body fat for men or women, respectively. Always cut if you are close to or above 18% or 28% body fat for men or women, respectively. If between 8-18% (men) or 17-28% (women), you can choose either, depending on how lean you want to be in 2-3 months' time.
Most bodybuilders do not exceed cuts of 4 months but usually do at least 2 months. This is because you will need enough time to provide decent results but not overextend yourself with a long-term restrictive diet.
The body fat percentage needed to see your pack of abdominal muscles falls somewhere around 14 to 20% for women and 6 to 13% for men. However, the ideal body fat percentage for abs can look slightly different per person, depending on how you carry weight, where you typically store fat, and your fitness routine.
“Genetically, some people may have more pronounced grooves than others, but you'll notice in the photos of these models, who are very lean, they don't actually have very developed abs,” says Orbeck. “They just have the groove, which means they are leaner than they are stronger in their core.”