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How to Bulk and Cut the Right Way, According to Fitness Pros

A Beginner’s Guide to Bulking and Cutting for Lean Gains

March 19, 2025

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The bulk and cut has long been a staple strategy in the bodybuilding world — but fitness pros say many people aren’t doing it right.

When done correctly, bulking and cutting can help you build a ton of muscle mass while also getting lean — a win-win. But making a few rookie mistakes could lead to putting on excess body fat while accidentally losing muscle.

RELATED: How to Bulk Up

But don’t stress: We talked to three certified personal trainers to get the lowdown on exactly how to master bulking and cutting. Here’s how to tackle this age-old method the right way, with expert tips on both key components: diet and exercise.

Bulking

The bulking phase is all about building muscle mass — which means consuming more calories than your body technically needs while also lifting heavy weights.

This phase can last anywhere from three to six months, according to Dustin Simmons, a NCSF-certified personal trainer, NASM bodybuilding and physique coach, and VP of Fit Responder.

“This is a good range for a lean bulk, allowing for solid muscle gain without excessive fat accumulation,” says Nick Olsen, a certified personal trainer and founder/CEO at X365 Fitness.

Diet

Let’s make one thing very clear: The bulking cycle doesn’t mean free rein to eat whatever you want, in whatever quantities you want. That’s what the bodybuilding world refers to as a “dirty bulk.”

Experts advise ensuring you’re getting plenty of protein and fiber, and hydrating adequately. Most importantly, though, you should opt for high-quality whole foods over processed ones whenever possible, says Gunnar Peterson, a certified personal trainer and certified strength and conditioning coach who’s worked with a number of celebrities, and member of The Vitamin Shoppe’s Wellness Council.

And don’t make any super drastic changes to your diet, either.

“The key to avoiding weight swings is to make gradual adjustments,” says Simmons.

In order to bulk effectively, you’ll need to figure out your macro and calorie needs.

“The best way to do this is to start with your maintenance calories (the amount needed to maintain your current weight) and then add 250 to 500 calories per day,” says Simmons.

Olsen recommends using an online calculator to find out your total daily energy expenditure. From there, you’ll need to figure out how you up your intake by 250 to 500 calories — depending on your current size. According to Peterson, you should shoot for the lower end of that range if you weigh closer to 150 pounds, whereas you’ll want to aim for the higher end if you weigh closer to 250 pounds.

“Your macronutrient split should prioritize protein (about 0.8 to 1.2 grams per pound of body weight),” adds Olsen. “Carbohydrates should make up 45 to 55 percent of your total calories, and healthy fats should make up 20 to 30 percent.”

It’s also helpful to start stepping on the scale daily. That way, Simmons says you can keep an eye on how much weight you’re gaining and at what rate, and then adjust your calorie intake accordingly.

“Ideally, you want to aim for gaining about 0.5 to 1 pound per week,” he tells AskMen.

Peterson also suggests keeping a food journal on an average week, being specific about what you’re consuming, and calculating your calories and macros accordingly. There are plenty of apps that can help you achieve this, like MyFitnessPal and Cronometer.

Exercise

Petersen prioritizes compound lifts during the bulking cycle.

“That means any exercise that involves more than one joint movement,” he explains. “Think chin-ups over biceps curls. Go for heavier loads and push until you reach technical failure.”

Olsen agrees that while you can add some complementary isolation exercises into your training program, compound movements should be the focus.

The “Big Five” compound lifts are:

Squats
Deadlifts
Bench presses
Overhead presses
Barbell rows

“Progressive overload should be the priority in compound strength training exercises,” adds Olsen. “These movements maximize muscle fiber recruitment and stimulate hypertrophy. Keep reps in the six to 12 range with proper volume management (10 to 20 sets per muscle group per week).”

And whatever you do, don’t neglect cardio — not only to support cardiovascular health but also to help with fat management. Additionally, Olsen and Simmons note that it’s important to have rest days so your body can rebuild and repair those microscopic tears in your muscle tissue, and do some mobility work to prevent injuries while lifting heavy.

Pro Tips

Peterson notes that supplementation can be helpful during a bulk — but it’s important to remember that all the supplements in the world can’t compensate for an unhealthy diet or poor training program.

“I’d recommend picking up the basics: a multivitamin, a quality protein powder/meal replacement powder, and an antioxidant to keep energy high and free radicals at bay,” he tells AskMen.

You can always add to that list as you progress, but this is a solid starting point.

Cutting

By contrast, the cutting phase entails creating a calorie deficit via diet and exercise in order to reduce body fat while preserving muscle mass.

This phase typically lasts for six to 12 weeks, says Olsen, depending on how much fat needs to be lost.

Diet

During the cutting cycle, Olsen and Peterson advise finding your creating a moderate calorie deficit of about 300-500 calories per day (based on your maintenance calories).

“Protein intake should stay high — around 1 to 1.2 grams per pound of body weight — to preserve muscle, while carbs and fats can be adjusted based on energy levels and personal preference,” adds Simmons.

Again, you may need to adjust your calorie and macro intake based on your progress, says Olsen — which is why it’s a good idea to keep weighing yourself regularly.

“You’re aiming for slow but steady fat loss of about 0.5 to 1 percent of body weight per week,” he explains.

Shedding pounds any faster increases your risk of muscle loss, according to Simmons.

Exercise

One thing that remains the same as you transition from a bulk to a cut — aside from making high-quality protein a priority, of course — is that you should maintain your strength training intensity.

“Continue lifting heavy to signal the body to keep muscle,” says Simmons. “The volume might decrease slightly to prevent burnout, but the intensity should stay high.

Olsen suggests sticking mainly to compound movements with moderate rep ranges (around six to 12). He also notes that implementing low- to moderate-intensity cardio can promote fat loss while also increasing your calorie expenditure (thus helping you achieve that calorie deficit).

As for what types of cardio to try, Peterson recommends steady-state cardio (like jogging, cycling, rowing, or walking on an incline on the treadmill) and/or high-intensity interval training.

Pro Tips

Don’t underestimate the importance of sleep and stress management when it comes to muscle building and retention, say Peterson and Simmons. According to Olsen, having consistently elevated levels of cortisol — the stress hormone — can take a toll on your results by hindering muscle growth and promoting muscle breakdown.

“Put an almost unnatural emphasis on your sleep as well as other recovery protocols, and do your best to minimize outside stressors,” adds Peterson. “And make sure you stay hydrated. My good friend and nutritionist Philip Goglia says ‘water runs the show!’ and you have to keep that in mind no matter which way you are trying to move the needle.”

Above all, Simmons says it’s counterproductive to chase extreme deficits in the pursuit of quick results.

“Too much cardio can backfire, and cutting calories too aggressively will burn muscle,” he explains. “Consistency always wins. The body changes gradually, so avoid drastic approaches that can hurt performance and long-term progress.”

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