Although it originally began as a technique used by bodybuilders, the bulking and cutting method has since been adopted by many regular gym-goers.
People who want to build muscle, then show it off by dropping fat have been drawn to this method, as it provides a simple framework to achieve great results.
While this method is simple in nature, certain standards must be met if you want to get the results you’re looking for.
That’s why many people adhere to a bulking meal plan before switching to a cutting diet.
Today, we’re going to discuss the science behind this approach, as well as the best way for the average gym-goer to execute it properly.
What is Bulking and Cutting?
At its core, bulking and cutting is a method of shaping the body through diet and exercise.
If you want to follow this method, you would begin by increasing your calorie intake, with the goal of giving the body plenty of fuel and energy for building muscles. This is paired with vigorous resistance workouts, designed to stimulate muscle growth.
After going through the bulking phase, which can last anywhere from several weeks to a year or even more, the person then begins a lower calorie-cutting diet. This is with the goal of shedding the fat that they’ve accumulated during the bulking phase.
The Science Behind Bulking and Cutting
When fitness coaches recommend the bulking and cutting approach, they often caution clients to be wary of plans that make this method seem too simple. The truth is, any bulking and cutting plan needs to be tailored to each individual.
It’s not as simple as adjusting the amount of food you eat.
The Bulking Phase
When you’re bulking, you need to be focusing on adding lean, healthy protein to your diet, as this is the main fuel needed for muscle growth.
However, there is a limit on how much muscle your body can add at one time. Overconsumption of protein could lead to internal issues like kidney stones, which can be caused by excessive protein in the diet.
An alternative approach to the bulking phase is a ‘lean bulk’, which simply involves building muscle at a slower rate while eating a less calorific, more well-rounded diet.
Lean bulking builds muscles at a slower pace but doesn’t lead to the pile-on of fat that often accompanies a traditional bulking phase.
The Cutting Phase
The cutting phase is a delicate balance and involves changing the diet to reduce the number of calories being consumed.
The goal is to maintain enough energy to continue regular workouts, but not so much that the body works off the hard-won muscle mass added in the bulking phase.
This balance is hard to achieve, and requires a good understanding of your own body, and how it responds to exercise.
Is Bulking and Cutting the Best Approach?
Since bulking and cutting is a hard balance to achieve, and requires a good understanding of your body, it can be difficult to execute correctly.
Energy levels and athletic performance can also be negatively impacted during the cutting phase if bodyweight is reduced too rapidly.
Instead, many fitness coaches are now recommending that the average gym-goer stay away from the rigid divisions of the bulking and cutting method, and stick to a healthy diet and exercise routine focused on lean bulking.
No fads. No gimmicks. With lean bulking, the focus is on having a calorie surplus only on days that you do a total-body workout. If you’re not working out, try and aim for a calorie deficit, to encourage the body to boost muscle without adding on fat at the same time.
Want to Revamp Your Fitness Routine?
Are you drawn to lean bulking, or does the traditional bulking vs cutting approach interest you?
To achieve success, it really pays to work with a fitness coach who can guide you with expert advice.
The fitness coaches at HouseFit provide all of their clients with personalized, ongoing support with everything from meal plans to customized workout plans. There’s no need to try and work through the complexities of losing weight and building muscle on your own. Get in touch with us today to schedule your free 90-minute introductory assessment.
