What Is Cutting and Bulking? And Should You Do It?
The pattern of eating was once used only by serious body builders.
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A tactic once used only by serious body builders, the concept of bulking and cutting is appealing to the masses. What is this way of eating for changing body composition? Does it work and is it safe?
What Is Cutting and Bulking?
The concept behind cutting and bulking is a righteous one – build muscle and lose fat – but this is not always so easily achieved. This phased method of eating and training begins with “bulking” which requires eating in a caloric surplus in the hopes of increasing muscle mass and gaining weight. While eating fatty junk foods can create an increase in calories, it is recommended to bulk with healthy, higher calorie foods to prevent an onslaught of fatty calories and avoid a sharp increase in body fat. Most bulking plans suggest a macronutrient ratio of around 50 percent carbs, 30 to 35 percent protein and 15 percent to 20 percent fat.
Then, a “cutting” phase is employed and aims to drop unwanted pounds of fat that may have increased during bulking, while sparing gained muscle. This phase requires a caloric deficit, but not too drastic as to prevent loss of muscle. Carbohydrate intake is decreased, and protein is increased with a common ratio looking something like 40 percent carbs, 40 percent protein and 20 percent fat. Meals can vary anywhere from three to six per day, and nutrients can be adjusted by body weight to promote 0.5 to 1.0 percent of body weight lost per week. Some research suggests protein intake as high as three grams per kilogram per day, which is far above the daily requirement of 0.8 grams per kilogram.
To properly execute both cutting and bulking, exercise is required. A strong emphasis on strength training is needed and, just like diet, consistency is key to success to promote increased muscle. To put it all together, carbohydrates should be eaten both before and after training, and protein-rich meals should be emphasized after workouts to help support muscle growth.
Who Should Try Cutting and Bulking – And Who Shouldn’t?
Body builders and fitness models often partake in cycles of cutting and bulking for competitions and photo shoots, but the needs of these populations are highly specialized. If muscle building is desired by a healthy adult, these phases may provide some structure to help them be successful, but it must be understood that everybody will respond differently and adjustments should be made based on common sense. Athletes and avid exercisers may want to consider modifying cutting and bulking if they are actively training for a race or event. Cutting during something like marathon training would not be a good combination for optimal performance.
Bulking and cutting are not quick and easy processes, and they both require a tremendous amount of discipline. Paying such close attention to calories and macros can easily perpetuate an unhealthy relationship with food and exercise, and should be avoided by anyone with tendencies towards disordered eating. People with medical conditions, including diabetes, kidney issues and thyroid disease, should not drastically change their intake of carbohydrates and protein without first talking with their medical provider.
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What Are the Best Foods for Cutting and Bulking?
Adding and subtracting calories, while maintaining health and preventing nutrition deficiencies can be tricky. The best foods for bulking include meats; fish; poultry, full-fat dairy products; grains like breads, oats and pasta, cheese; nuts and nut butters; healthy oils; avocado; fruits; and starchy and non-starchy vegetables.
For cutting, opt for only lean cuts of meat, poultry and fish, egg whites (and some whole eggs), low-fat and non-fat dairy and plenty of high-fiber fruits, non-starchy vegetables and legumes; whole grains in moderation and limited amounts of healthy fats from nuts, oils and avocado.
Bottom Line: Cutting and bulking is not for everyone, but with a lot of hard work may help with body composition changes when executed responsibly.
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