Bulking vs. Cutting
If you’ve ever heard the terms ‘bulk’ or ‘cut’ but are unsure what they exactly mean, I’m here to break it down for you in the simplest terms.
A bulk phase is where you intentionally gain weight with the purpose of putting on more muscle. Typically 0.5 to 1 pound per week. Naturally, you will gain fat in addition to muscle. In 2024, I entered a bulk phase, where I gradually and consistently increased my daily caloric intake. My goal was to go from ~110lb to ~125lb to see how much I could grow my glutes and get stronger in the gym. In the photo above (left), I weighed in at 122 pounds.
I decided to enter a slow cut phase to reveal the muscle that I had built underneath the fat. Cuts can be anywhere from 250-500 calories less per day. Since I was in no rush and I wanted this to be sustainable and realistic, I started with ~200 calories less per day. (Note that I subtracted these calories from carbs and fats, and kept my protein relatively the same). I tracked everything in MyFitnessPal (who I’ve since partnered with) and weighed myself weekly. If the scale stopped going down, I would reduce my carbs and fats some more. I also increased my weekly step count + cardio, and added core/ab workouts in the mix to define my midsection. It’s important not to do everything at once, as you want to prevent burnout as much as possible. Start with one variable at a time (nutrition), and then add once you have that down.
Within 6 months, I saw noticeable results. I went from 122 pounds to 106 pounds, while still prioritizing resistance training.
Here is a 4-part series I made on cutting vs. bulking, and tips for cutting.
When to Cut?
People decide to end their bulk phase for a number of reasons, but mine were because I had reached my relative target weight and was ready to reduce my body fat. It’s all based on preference and how you’re feeling. If the bulk is feeling good, energizing, and strong, then you can keep going! If you’re feeling a little bit sluggish (like I was), then it could be a good time to cut.
How Long to Cut?
A standard cut is around 8-16 weeks, aiming to lose anywhere from 0.5 to 1 lb per week. I lost about 0.5 pounds per week. Some time periods my progress would stall because of vacation or some life event, which is why I was realistic with my goals. Once you reach your target weight or physique you feel you want to maintain at, you can now enter body recomposition or a maintenance phase.
I Wish More People Knew
I didn’t ‘let myself go’ during my bulk phase. In both phases, I was intentional, disciplined, and focused. They both served their own purpose, and neither phase is better than the other. (And Idc if you think one version of me is hotter than the other). Anywho, normalize women bulking. 
