Bulking and cutting are two very common bodybuilding terms. Athletes, celebrities, and gym-goers alike go through bulk and cut phases to gain muscle, build strength, and achieve aesthetically pleasing physiques. These stages are commonly known as periods of weight gain and loss.

During each stage, bodybuilders aim to change their body composition - gaining muscle and mass during bulking, or shredding body fat while maintaining muscle during cutting. Think of it like this: if you want to bulk out of your t-shirt, you aim to size up and look more muscular, whereas if you want to fit into a smaller t-shirt and appear lean, it’s the opposite.

We sat down with ex-professional boxer and Village Club Manager, Lee Clayton, to get the lowdown on bulking and cutting, plus how you should approach each phase, especially if it’s your first bulk or cut.

Bulking and Cutting: At a Glance

• Bulking means eating in a calorie surplus to build muscle, strength, and overall body mass.

• Cutting means eating in a calorie deficit to lose fat while retaining as much muscle as possible.

• Gradually increase calories during a bulk; track intake and macros to minimise fat gain.

• Prioritise high-protein, moderate-fat, and high-carb nutritious foods for muscle growth.

• Focus on heavy, compound lifts with progressive overload; 8-10 reps per set for aesthetics.

• Bulking cycles typically last 4-8 months; cutting phases usually last 4-16 weeks.

• Consistency in nutrition and training is key; avoid rushing either phase for best results.

What is Bulking and Cutting?

Bulking and cutting are two nutrition and training phrases used to manipulate body composition:

• Bulking: Simply put, bulking is sizing up. If you are bulking, you are eating in a calorie surplus (eating more) because you want to eat more calories than you burn. The end goal is to increase your body’s muscle mass and gain weight.

“Don’t be scared of weight gain during this phase, as muscle is denser than fat and therefore weighs more,” Lee advises.

• Cutting: Is the opposite, sizing down with muscle definition. Therefore a cut phase is when you eat in a calorie deficit (eating less) to shred body fat whilst retaining as much muscle as you can. Within this phase you will continue with hard resistance training but your lifting intensity might dwindle as you don’t have as much energy or fuel as your body is cutting foods and fats.

An important factor during Lee’s professional bantamweight boxing career was correctly cutting weight, which enabled him to compete in the proper weight class:

“Holding more fat would have made it much harder to compete at the elite level as I would have been up against much bigger guys that carry more power. It would also have affected my fitness which was always my biggest asset.”

How to Bulk (Beginner's Top Tips) 

Looking to gain muscle? These beginner-friendly tips will help you bulk effectively and build strength without unnecessary fat gain.

Eat at a Calorie Surplus

When you begin your bulk, you need to be eating in a calorie surplus to ensure your body is able to grow muscle. 

Lee suggests looking at your maintenance calories and gradually: “Add calories as you go, week by week to see the results. Your body needs to be in an anabolic state to create new muscle tissue.” 

“Remember, this is a gradual process, don’t overdo it by adding 1,000 calories onto your daily intake. A good sign is when your weight and strength rise with minimal fat gain.”

During your bulking phase, MyFitnessPal, or other food tracking technologies, can help you track your calories and macros. 

Focus on High Carbs and High Protein

A diet high in carbohydrates and protein supports bulking by fuelling intense workouts, replenishing glycogen stores, and providing the building blocks needed for muscle growth and recovery.

Lee recommends that as you go through your bulk, make sure you are still eating nutritious foods: “Just because you are gaining, you want to eat filling foods, not junk food."

"High carbs and high protein are key macronutrients for your bulk. Keep your fat intake quite moderate as you don’t want to gain body fat or imbalance your hormones.”

We’ve listed some of our nutritious favourites below. 

High protein 

• Meats (beef, lamb and pork)
• Chicken and turkey
• Fish
• Yoghurts, milk and cheese 
• Nuts
• Eggs
• Protein supplements (powders and shakes)
• Protein bars (watch the fat in these though)

→ Diet Protein: 6 Protein Facts to Know For Your Diet

High Carb 

• Fruit and veg 
• Whole grain foods
• Rice 
• Pasta
• Bread

Avoid Takeaways

During any bulking phase, it’s tempting to rely on quick, convenient foods, but clean eating is key to gaining muscle without excess fat. 

Lee emphasises that many athletes, especially boxers, get this wrong - ballooning in weight between training periods is common when takeaways and processed foods dominate the diet. The goal of a bulk should always be to increase muscle mass, power, and strength while keeping fat gain minimal. 

“The easiest way to achieve this was through clean eating, whilst still achieving the calorie surplus,” Lee adds. “Staying away from takeaways where possible was always a key factor throughout my career.”

Use Intense Resistance Training to Maximise Your Bulk

Within your bulk, you need to progressively overload which means you up the weights, lessen the rest period or up the reps. Should your goal be purely for aesthetic reasons Lee recommends aiming for about 8-10 reps when lifting heavy. 

This would vary slightly if you were looking more towards strength or power gains. Stick to your compound lifts like your squat, deadlift and bench press; and then your accessory exercises for added resistance to focus on set muscle groups.

→ Prevent Gym DOMs & Muscle Soreness After Gym

How Long Should You Bulk For? 

You should bulk for around 3–6 months (approximately 12–24 weeks) to maximise muscle growth without accumulating excessive body fat. 

Most guides recommend a minimum of about 3–4 months to see meaningful gains, with many lifters extending up to 4–8 months depending on progress and goals.

The length of your bulk can vary by approach and experience: a lean bulk (smaller, cleaner calorie surplus) is often sustained for 3-6 months or longer to prioritise muscle over fat gain, while a more aggressive bulk may be shorter (e.g., 8-12 weeks) because fat tends to accumulate faster.

Beginners can often sustain longer bulks to take advantage of faster initial muscle gains, whereas advanced lifters may benefit from shorter, more focused bulking periods.

Common Bulking Mistakes 

Bulking is all about gaining muscle, but it’s easy to make mistakes that slow progress or lead to unnecessary fat gain. Here are some of the most common bulking pitfalls to watch out for.

• Eating too much junk food: Consuming excessive calories from low-quality sources rather than nutrient-dense foods.

• Not tracking calories: Ignoring your calorie intake, which can lead to excess fat gain or insufficient growth.

• Neglecting protein intake: Not eating enough protein to support muscle growth.

• Overtraining: Doing too much cardio or lifting too frequently without proper recovery.

• Skipping compound movements: Relying only on isolation exercises instead of heavy, multi-joint lifts.

• Being impatient: Expecting fast results and not giving your body enough time to build muscle.

• Ignoring sleep and recovery: Poor rest can hinder muscle growth and overall progress.

How to Cut (Beginner's Top Tips)

Cutting is all about losing body fat while keeping the muscle you worked hard to build. With the right approach to nutrition, training, and consistency, beginners can transition into a successful cut without feeling deprived or burning out.

Eat at a Calorie Deficit

The foundation of any effective cut is eating in a controlled calorie deficit that supports fat loss without sacrificing muscle. 

“From your maintenance calories, you need to slowly reduce the calories you consume per day to ensure your body is in a catabolic state,” Lee states.

Cutting is not a quick fix. Don’t rush. Don’t drop the calories drastically because your body won’t cope and you may binge eat to recover. Be patient and consistent because this is a lifestyle change. Dieting isn’t forever, tell yourself that, regularly. 

Keep Your Protein Intake High

Keep your proteins high to keep your body fuelled in between meals to settle the hunger.

 “It doesn’t need to be a huge jump in protein, just make it high enough to satisfy your hunger and maintain some muscle tissue.” Lee indicates. “Your body will be unable to digest excess protein and will only result in unnecessary calorie intake. 

→ How Much Protein To Optimise Recovery?

Reduce Your Carb Intake 

When cutting, managing your macronutrients becomes just as important as your calorie deficit. Adjusting your carb intake can help you stay energised while still promoting steady fat loss.

“With regards to carbs and fats, you’ll need to reduce your carb intake slightly, whilst still ensuring you intake enough to have the energy for training at the correct intensity,” Lee explains.

Maintain Muscle, Expect Smaller Gains

Even during a cut, strength training remains essential for preserving hard-earned muscle. You’ll still lift, still challenge your body, but progress will naturally slow as your calories - and energy - drop.

“Stick with the resistance training to maintain some muscle mass and continue to progress your lifts when you can,” says Lee. “But don’t expect big jumps in weight intensity as your body is consuming less foods therefore your testosterone and energy levels will be lower.” 

Boost Calorie Burn with Cardio

Within this phase, you want to be burning high calories therefore you’ll need to incorporate dynamic training and cardio to keep your heart rate high. 

Supersets and reducing the rest period in between sets is an easy way to keep your body in a burning state. HIIT, cycle, and boxing are great classes to start attending if you want to burn high calories in short bursts. 

Lee recommends spending time on the cardio machines, pre or post weights session, to keep burning through that body fat. 

→ Circuit Training for Muscular Endurance

“Bulking and cutting is a process. It takes time. It takes perseverance. The results you want will come if you are consistent with your nutrition and training. Consistency is key throughout the process.”

How Long Should You Cut For? 

You should cut for around 8–16 weeks (about 2–4 months) when your goal is to lose body fat while preserving muscle. 

This timeframe allows for steady, sustainable fat loss without excessive metabolic stress or muscle loss, and is recommended for most people aiming to improve body composition.

The exact length of a cut depends on your starting body fat and goals. Beginners or those with a small amount of fat to lose may benefit from a shorter cut of about 8–12 weeks, whereas more experienced lifters or those aiming for deeper leanness may extend up to 14–16 weeks or slightly longer. 

Mini‑cuts (shorter bursts of deficit) are also used by some to quickly shed a bit of fat in ~2–6 weeks before returning to maintenance or bulking. 

Common Cutting Mistakes 

Cutting is all about losing fat while keeping muscle, but many people make mistakes that stall progress or even cause muscle loss.

Here are some of the most common cutting pitfalls to avoid.

• Cutting calories too aggressively: Losing weight too fast can lead to muscle loss and a slower metabolism.

• Neglecting strength training: Skipping lifting sessions can cause muscle atrophy during a calorie deficit.

• Overdoing cardio: Excessive cardio can burn muscle along with fat and hinder recovery.

• Not tracking Macros: Ignoring protein, carbs, and fats can sabotage fat loss or muscle retention.

• Relying on fad diets: Extreme or unsustainable diets often lead to rebound weight gain.

• Expecting immediate results: Fat loss takes time; impatience can lead to poor decisions.

FAQs on Bulking and Cutting

How long is the bulking and cutting cycle? 

That often comes down to the individual. The most effective bulks range from 4 - 8 months and effective cuts need to be at least 4 - 8 weeks for results. 

Is bulking and cutting effective?

Yes, with time and dedication, you will see results. If you’d like to gain muscle mass or gain a lean physique, these phases will help you achieve the best results.  

Can I bulk and cut at the same time? 

We would never recommend bulking and cutting at the same time however, if you increase your protein intake and reduce your carbs intake, you can bulk and cut at the same time. 

How much should I bulk before cutting?

A good rule of thumb for lifters is at least 8 - 12 weeks for bulking and then you can go into your cut phase if you’re happy with the results. 

How long does it take to cut after bulking?

The cutting phase varies per person, often cuts are around 8 - 16 weeks, dependent on your goals and achievements. 

Should you bulk then shred?

If you have a lean physique then (10-15% body fat or less for a man, or 18-23% of body fat or less for a woman), you should definitely bulk and then shred down.  

Should I lift heavy when cutting?

Yes, we would always recommend continuing to lift heavy during the cutting phase. Your strength will go down due to lower calories however, you should continue to push on heavy weights for compound exercises. 

Should I do high reps while cutting?

For getting lean, we’d recommend higher reps within sets. Your strength will go down due to the calorie deficit therefore you may have to drop the weight. 

How do I cut without losing muscle?

Let’s be realistic. When you cut, you will end up losing muscle mass along with body fat. However, a well structured nutrition plan and exercise programme can help manage muscle loss.

Can you put on muscle while cutting?

It is possible to gain muscle and still cut body fat but completing the bulking and cutting phases separately will give you the best results. 

How do I flatten my stomach while bulking?

Bulking is in short fat gain. But you can minimise belly fat accumulation with cardio integration, calorie consumption, progress pictures discipline and eating the right foods. 

Ready to Take Your Fitness Further? 

Whether you’re bulking to build lean muscle or cutting to achieve a more defined physique, having the right plan - and the right support - makes all the difference.

Our personal trainers deliver expert, one-to-one coaching tailored to your goals, helping you train smarter, stay accountable, and get results that last.

Take the next step - discover personal training at Village Health & Wellness Clubs and book your journey today.