Is it better to cut or bulk first?

Summing It Up

It's pretty simple. If you're lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you're above these ranges, you should cut first. And if you're a beginner who's somewhere in the middle, you should recomp.

Why You Should bulk before cut?

If your goal is to gain muscle and strength and you aren't concerned with gaining a bit of fat in the process, a bulk may be a good choice. On the other hand, if you're looking to lose fat and maintain muscle, a cut may be more in line with your goals.

How long should I bulk before cutting?

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.

Should I bulk and cut at the same time?

Conclusion: Overall, the method of “bulking and cutting” is not the most effective. If you really want to do things the hard way, no one is likely to stop you. However, by simply increasing your protein intake and reducing your carbohydrate intake, you can bulk and cut at the same time.

Is a 4 week bulk long enough?

In general, you should expect to spend at least 4-6 weeks in any bulking or cutting cycle; any less time makes it unlikely that you'll see much in the way of results. Longer cycles can be more effective with a few caveats. First, the most effective bulking cycles are generally at least 3-4 months, if not longer.

CUTTING vs BULKING - Which One FIRST For Beginners?

Should I bulk at 20 body fat?

You should probably bulk if you are below 15-20% body fat (25-30% for women) and don't have much muscle to show if you did cut. ? Your training should consist of good form, correct volume (not too many or too few reps and sets a week per muscle group), and always trying to lift heavier in some aspect when possible.

When should I start cutting phase?

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.

At what body fat should I bulk?

While advice differs, it's generally said that a bulk should begin when one reaches 10% body fat for men and 20% for women, or under. Of course, this is all up to you. If you're comfortable putting on slightly more weight in fat to get some gains, then that's up to you.

Can I gain muscle while cutting?

It is possible to gain muscle and still cut body fat but completing the phases separately can improve your results. In order to cut body fat, you need to burn more calories than you take in on a daily basis.

Should I cut if im 16% body fat?

» Cut–bulk phases are typically best kept in the 10–20% body fat range (add 8% for women). » Bulking phases are best capped at 20% because past this point, the risk to health increases and I'd advise not bulking if you estimate yourself to be 16% body fat or above.

Should I bulk or cut 15 body fat?

Any time that you want to prioritize muscle and strength gains, you should be bulking, even if you're gaining weight very slowly. When you're under 20% body fat, it's perfectly fine to bulk, but most people will have better luck by cutting down to 15% or lower first.

Should I bulk at 18 body fat?

The most optimal time to cut is the opposite of bulking so ideally you'd begin when body fat is over 18% and 28% for men and women, respectively. In fact, most people starting their fitness journey will need to cut first seeing as the average person is sedentary and pudgy.

Should I lift heavy when cutting?

Despite what many novices (and even some strength coaches believe), lifting heavy is still an essential part to cutting. Lifting heavy, relatively speaking, is ideal for preserving strength and muscle mass during the cutting phase.

How do I lose fat instead of muscle?

How do I cut and get shredded?

Should you bulk if you have belly fat?

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.

At what body fat do abs show?

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.

Can you bulk at 12% body fat?

As your bulking starting point is within 9-12% in men or 20-24% in women, you will probably gain more muscle and less fat over the course of the bulk. And you can keep on 'lean' bulking like this, but only up to a point, which is about 13-17% for men and 25-27% for women.

Is it easier to cut 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 bodybuilders cut fat so fast?

To lose weight quickly for a show, bodybuilders lower their carbohydrate ratio while increasing their protein ratio. The increased protein helps maintain their muscle mass, and the lower carbohydrates help them to shed weight.

How do you get ripped after bulking?

Plan Your Perfect Shred

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.

Should I get lean before building muscle?

People with high body fat percentages or anyone who's been bulking for 12-16 weeks should focus on losing fat before building muscle. People who are skinny fat, new to strength training, or those who want to prioritize their performance in the gym over their appearance should consider bulking before losing weight.

How do I know if I'm building muscle?

Do high reps burn more fat?

Fact: Light weights with high reps alone don't tone muscle or burn fat. People often use light weights and high reps exclusively when aiming to lose fat, but this is a huge mistake — especially if you want to have toned muscles, because lifting weights doesn't stimulate muscles enough for fat loss.