Fitness

Bulking Vs Cutting – Choose The Body You Want

Before you begin working on your fitness goals, you should have an idea of what type of physique you want to build. Choosing between bulking vs cutting is extremely important because it will determine the type of training necessary to achieve your desired look. Create a road map to success before you begin to help you reach your destination. You don’t want to spend month after month working on achieving the physique you want only to realize that your training regimen has been completely wrong the whole time.

Bulking

If you want to pack on some extra pounds, while also building muscle, then bulking up is the way to do it. In order to gain weight, you should eat more calories than you burn. Eat foods that are high in calories. Be sure not to eat too many unhealthy foods because they will cause you get gain more fat instead of muscle. Also, we don’t want these unhealthy foods to cause any serious illnesses such as heart disease, diabetes, cancer, high cholesterol etc.

Dirty Bulking

Dirty bulking is the concept of eating junk food most of the day to maximize your calorie intake in order to gain weight as fast as possible. Junk food contain lots of calories so you will gain weight rather quickly. Be mindful of the health risks mentioned above if you choose to go this route. There are people who do it, but this is something I wouldn’t recommend due to long term health risks.

The best way to intake lots of calories while avoiding dirty bulking is to eat smaller healthier meals during the day. Instead of eating 3 big meals, try eating 5 to 7 smaller ones. This speeds up your metabolism helping you intake more calories without storing excess food causing fat build up.

Meal prepping is a great way to prepare your meals for the week so that you stick to a healthy diet.

How To Train For Bulking

When your are trying to gain muscle mass, focus more of strength training instead of high reps, high intensity workouts. Lift moderately heavy weights for 4 to 6 reps max, for 3 to 4 sets. Be careful not to go too heavy because that increases your chances of joint pain or injuries.

The concept behind bulking is that the more you stretch and stress your muscles, the more they will grow. As you lift heavily day in and day out, along with a high calorie diet, you will see your body begin to bulk and increase in size. Keep a logbook of the maximum amount of weight that you lift for each exercise. This allows you to track your strength level for each exercise so that you know where you are at all times.

The goal is to get stronger over time by continually setting new personal records for each exercise you have listed in your logbook. The stronger you get, the more your muscles will grow.

Beware Of The Plateau

Another benefit of keeping a logbook is to prevent yourself from plateauing. Plateauing is when you continue to exercise, but don’t see any new results. This is usually caused by doing the same exercise routine over and over. The body needs to be shocked by doing new challenges to promote growth. When you do the same exercises or continue to lift the same amount of weights, your body doesn’t get the shock it needs because it’s already used to that routine.

Maintaining a logbook will let you know what exercises you’ve done for the week so that you can add new exercises and challenges for the next week. By constantly switching things up, the body doesn’t know what to expect and will be challenged week after week preventing you from plateauing. Be sure to switch things up sometimes to promote healthy muscle growth.

Cutting

Cutting is the process of getting rid of excess fat while maintaing as much muscle as possible. This involves a completely different diet and workout regimen to achieve. If you care less about muscle and simply want to lose fat, then cutting is the way to go also. There is no such thing as “dirty cutting.” The only way to cut and become lean is by maintaining a clean diet and proper workout regimen.

A balanced diet that consists of clean meats, complex carbs, fruits, veggies, and good fats are the key to cutting. It’s good practice to have a designated day of the week where you can have a “cheat meal.” A cheat meal helps cater to those craving that you have all week. Be sure not to let your cheat day turn into a “cheat weekend or cheat next week” lol.

Cutting carbs

A great way to shed weight fast is to minimize your carb intake or cut them out completely days at a time. Excess carbs get stored as fat, so reducing your carb intake will help tremendously. This comes at a price though. Low carb intake means low energy levels. Especially when it comes to your workout.

Running low on carbs may make your workout extremely difficult. Things that you can do with ease will become more difficult due to your low energy levels. Find out the right amount of carb intake that is adequate for you and be mindful of the potential risks associated with working out during low energy levels.

If you don’t want to cut them out for days at a time, you could always alternate your meals. One meal may have carbs while the next won’t. By doing this, you will still see fat loss from the low carb intake but without the risks on operating on low energy.

How To Train For Cutting

If you’re training to get lean or to shed fat, then your workout regimen should include lifting lighter weights for more reps. The key to getting lean is to burn more calories by keeping your heart rate elevated. Instead of doing the 4, 6, or the 10 reps that you would normally do, increase your rep range to around 15 to 20 reps. The additional reps keeps your heart rate elevated so that you can burn those additional calories. 15 to 20 reps for 4 to 5 sets are ideal for shedding excess fat.

A clean diet along with a high intensity workout will help you cut weight in no time. Having a cheat now, burn later mentality will only prolong your process or even make you quit prematurely because you won’t see the result you desire. Be sure to drink plenty of water and get adequate rest so that your body can recover properly.

Plan To Succeed

Before you start your home workout regimen, have a goal in mind of your end result. You wouldn’t get in your car and take a trip without first getting directions to your destination would you? Choosing the body type you want to achieve before you start your regimen is key to your success.

Your body goals determines the type of diet and exercise plan you will need to implement before you begin. Don’t waste unnecessary time by working out blindly. This will only prolong your goals. Create a plan and go crush your goals!

Please feel free to leave a comment below!

Peace & Blessings!

 

9 Comments

  • Hollie Rose

    I have been looking to tone my body for a while now. Cutting is definitely what I am looking for, after having babies my body has too much extra fat and flab. I don’t think cutting out carbs is for me, when I have tried that in the past I find I get too hungry and shakey without them. The little carbs I eat, I need! However, I am going to try to improve the rest of my diet, I have far too many cheat days when I eat too much junk!

  • shariful islam

    Many thanks to you for sharing such an excellent article with us .I exercise daily and try to keep my body fit.I want to create my physical structure as the BulKing.In this regard, your article is very important to me.My main purpose outside is to make more and pack in some extra pounds.But I didn’t know that I should eat more calories than burn to gain weight.Thank you again for finally giving you an idea of ​​what steps and training you should take for bulking in this bond, and I will try to make them human and thus bulking and share your new experiences later.

  • Paul

    Hi Sergio,

    Thanks a lot for the informative and educational post. The timing of this post is awesome!

    One of my new year resolutions is to focus on my health, so your post means a lot to me. As you mentioned, following the right plan is very important. I wan to build new muscle mass so I am focusing on bulking. Instead of dirty bulking I will prefer your advice to go with eating 5 to 7 smaller ones.

    The information on training for bulking is very helpful and I got helpful insights. I am bookmarking your post for future reference.

    You have given me plenty to think about here. This post is so thorough it opened my eyes to all sorts of information I wasn’t aware of!

  • Carmen

    Hi Sergio. I really liked your article because it is addressed equally to those who want to get fat and those who want to lose weight. It is also ideal to train at home. Now when we all face an acute shortage of time, this is a perfect thing. Food is just as important. But you gave an excellent advice: first of all you have to choose what kind of body you want to get, otherwise everything is in vain. My opinion is that you must be consistent and disciplined to have the desired results.

  • Shanta Rahman

    Many thanks to you for giving us such a beautiful article and I understand the difference between bulking and cutting through you.I was once an overweight woman and I wanted to know how my weight could be reduced.So when I recharge on the internet, I realized that I should adopt the cutting bodybuilding system. And after three to four months of exercising, I lost a lot of weight ,I was following a chart for my diet and I think if anyone wants to exercise they should first understand bulking and cutting and understand the difference between the two method.You have explained the difference between the two very nicely in your article and I hope that after reading the article many will understand this and share their experiences with you very soon.

  • Lucky Thomo

    Wow! It is a very informative post. I really appreciate it! I wish going to the gym but I procrastinate a lot. I am aware of the benefit it has, but I keep on postponing. Because of your post, have to decide weather to do bulking or cutting. Because to be honest, I wanted to go to the gym but I never thought of weather to do bulking or cutting. Now have pay much attention to the training that I will decide on. What about the supplements that others are talking about, weather you are cutting or bulking? Once again, thank you so much! 

  • Sebastian

    Thanks for this helpful and informative post.
    I agree with you when you say to have a goal in mind before getting started. This is very important in all aspects of life.

    I wanted to build up my muscles, and I started a training series in 2017 with a trainer. But after I was admitted to the professional competition and once I became a worker, I stopped. And the excuse I had was a lack of time. 

    But I think it’s like you said, I didn’t have a clear goal of what I wanted for my muscle building.
    The term dirty buildup is new to me, but I like the concept.
    Now the question is that it’s possible to combine it with exercising for muscle growth if I want to get results very quickly?

    Thanks!

  • Parveen

    Hey, I enjoy a lot while reading your article and find it very useful for fitness. I learn lots of new things via your article . Our body goals determines the type of diet and exercise plan we will need to implement before we begin our workout. I understand one thing from your article is that we don’t have to waste our useful time blindly on workout. We have to workout with plan to get perfect result. I hope everyone will enjoy your fitness guide.

  • Paolo

    Hi! Bulking is the route I want to go. I need to build mass but I will continue to eat healthy food. Junk food is not good in the long run and I’ll avoid it.

    Thanks for also warning us not to put too much weight in our exercises. I initially had this wrong idea that more weight was better. But joint pain and injuries must be avoided.

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