Should I Bulk or Cut First? The Honest Answer Nobody Tells You

One of the most common questions I get: "Should I bulk or cut first?"

The answer matters because choosing wrong means months of spinning your wheels, getting frustrated, and not seeing the results you want.

After 13+ years of coaching clients through this exact decision, here's the truth: it depends on your current body fat percentage.

The Simple Rule

Here's the framework I use with every client:

If you're over 20% body fat (men) or 30% (women): Cut first.

If you're under 15% body fat (men) or 25% (women): Bulk first.

If you're somewhere in between: You can do either, but I'd lean toward cutting.

Why Cut First If You're Carrying Extra Fat

If you're sitting at 25%+ body fat and you start bulking, here's what happens:

• You'll gain more fat than muscle
• Your insulin sensitivity gets worse (making it harder to partition nutrients properly)
• You'll feel worse mentally and physically
• You'll have to cut for even longer later

I've seen this over and over. Someone comes to me carrying extra weight, reads online that they need to "eat big to get big," and ends up gaining 20 pounds—15 of it fat.

Then they come back 6 months later asking how to lose the fat they just gained. Now they're even further from their goal.

If you're carrying significant body fat, cut first. Get lean. Then bulk from there.

Why Bulk First If You're Already Lean

If you're already sitting around 12-15% body fat (men) or 22-25% (women) and you start cutting, you're going to spin your wheels.

Why? Because you don't have enough muscle mass to cut down to. You'll just end up looking small and weak—what people call "skinny fat."

If you're already lean, you need to build muscle first. That means eating in a caloric surplus and training hard.

A proper bulk gives you:

• More muscle mass
• Better performance in the gym
• A higher baseline metabolism
• Something to actually show when you cut later

Think of it this way: you can't cut down to reveal muscles you don't have. Build them first, then cut.

The "Stuck in the Middle" Problem

What if you're somewhere in the middle—maybe 17-18% body fat for men or 27-28% for women?

Technically, you could go either direction. But here's what I recommend: cut first.

Why?

• It's easier to stay lean than to get lean
• You'll feel better mentally when you're leaner
• Your body will handle a bulk better once you're at a lower body fat

Most people underestimate how much fat they're carrying. If you think you're 17%, you're probably closer to 20%. Get a proper assessment before making the call.

What About Body Recomposition?

Body recomposition—losing fat and building muscle at the same time—sounds great in theory.

And it works... for beginners and people coming back from a layoff. If you've never lifted before, you can absolutely lose fat and gain muscle at the same time for the first 6-12 months.

But if you're past the beginner stage, body recomposition is slow. Really slow. You're better off picking a direction and committing to it.

Either cut aggressively for 8-12 weeks and get lean, or bulk for 3-6 months and build muscle. Don't try to do both and end up stuck in the middle for a year.

How to Actually Bulk (Without Getting Fat)

If you decide to bulk, here's how to do it right:

1. Eat in a 300-500 calorie surplus

Not 1,000 calories. Not "eating everything in sight." A small, controlled surplus.

2. Prioritize protein

Aim for 1 gram per pound of body weight. This ensures you're building muscle, not just getting fat.

3. Train hard

Progressive overload is non-negotiable. If you're not getting stronger, you're just getting fatter.

4. Limit the bulk to 3-6 months

Don't bulk for a year. You'll gain too much fat and hate yourself when it's time to cut.

How to Actually Cut (Without Losing Muscle)

If you're cutting, here's the game plan:

1. Eat in a 300-500 calorie deficit

Not 1,000 calories. You want to lose fat, not muscle and strength.

2. Keep protein high

Even higher than a bulk—1.2 grams per pound of body weight. This protects your muscle mass.

3. Keep lifting heavy

Don't switch to high-rep "toning" workouts. Lift heavy to signal your body to keep the muscle.

4. Cut for 8-12 weeks, then reassess

Don't stay in a deficit forever. Cut, get lean, then either maintain or bulk.

The Biggest Mistake People Make

The biggest mistake? Switching directions too soon.

They bulk for 4 weeks, panic because they gained a little fat, and immediately cut. Then they cut for 3 weeks, feel small, and start bulking again.

Pick a direction and commit to it for at least 8-12 weeks. You can't build a physique by flip-flopping every month.

The Bottom Line

Here's the decision tree:

• Over 20% body fat (men) or 30% (women)? Cut first.
• Under 15% body fat (men) or 25% (women)? Bulk first.
• Somewhere in between? Cut first, then bulk once you're lean.

Stop overthinking it. Pick one, commit to it for 8-12 weeks, and actually do the work.

CJ Critney is a personal trainer and owner of FYTS Fitness in Westlake Village, California, with 13+ years of experience transforming clients through science-backed training and faith-driven discipline.