Should I Cut or Bulk First?
Use your body fat percentage to decide whether to lose fat or build muscle first
Key Point
If your body fat is above 20% (men) or 28% (women), cut first. If below 12% (men) or 20% (women), bulk first. In between? Either works, or try body recomposition.
When to Cut First
Cutting (fat loss) first is recommended when:
- Body fat is above 20% for men or 28% for women
- You want to see muscle definition before building more
- Health markers suggest reducing body fat would be beneficial
When to Bulk First
Bulking (muscle gain) first is recommended when:
- Body fat is below 12% for men or 20% for women
- You lack muscle mass and look "skinny"
- You have been cutting for a long time and need a diet break
The Third Option: Body Recomposition
If you are in the middle range (12-20% for men, 20-28% for women), you can try body recomposition—building muscle while losing fat simultaneously. This works best for beginners, those returning from a break, or anyone with higher body fat.
Quick Decision Guide
| Body Fat % | Recommendation |
|---|---|
| Men >20% / Women >28% | Cut first - reduce body fat |
| Men 12-20% / Women 20-28% | Either works, or try recomp |
| Men <12% / Women <20% | Bulk first - build muscle |
Frequently Asked Questions
Can I build muscle while cutting?
Yes, especially if you are a beginner or have higher body fat. Maintain high protein intake and continue strength training.
How long should I cut before bulking?
Cut until you reach 10-15% body fat (men) or 18-23% (women), then transition to a bulk. This typically takes 8-16 weeks.
Will I lose muscle if I cut?
Some muscle loss is possible, but you can minimize it with adequate protein (1.6-2.2g/kg), strength training, and a moderate deficit (500-750 cal).
How much fat will I gain while bulking?
With a lean bulk (200-300 cal surplus), expect to gain about 0.5-1 lb of fat for every 1 lb of muscle. Larger surpluses mean more fat gain.
Should skinny-fat people cut or bulk?
Most skinny-fat individuals benefit from body recomposition or a slight bulk with strength training, rather than cutting first.
How do I know when to switch from cutting to bulking?
Switch when you reach your target body fat, strength starts declining significantly, or you have been cutting for 12-16 weeks.