If you have just started bodybuilding or lifting weights. Then, the most common term used by people around you would be “Bulking and Cutting”. Also, It becomes very confusing for many people when they start thinking what to do first from both.
However, both of these terms circle around the concept of “Caloric Surplus”(followed while bulking) and Caloric Deficit(followed while cutting).
But there have been some people who are not aware of how to do
Coming back to our topic i.e. Bulking and Cutting.
What is Bulking?
This refers to the time which is dedicated to muscle building, gaining weight and increasing strength. The Caloric intake during this period is in Surplus.
Now, there are three types :
This refers to the phase when one tries to gain some lean muscle mass while keeping a watch on the overall fat intake. In this phase, you need to avoid foods like potato chips, candy, hamburgers and all kinds of fast foods that contain a lot of sugar and saturated fats.
While on a Clean Bulk one should eat lean chicken breast, lean turkey, steak(with all the fat being cut), non-fat milk, Cottage Cheese(with low fat), and all other healthy food options available.
This refers to the phase where one person tries to build muscles, gain strength without keeping the fat & sugar consumption in track. For example, A person doing a dirty bulk would have all kinds of foods(basically whatever he wants) including fast foods.
Eventually, it leads to a lot of fat gain for a person with an average metabolism. Though it can be followed by people with a high metabolism who easily lose fat/lose weight very easily. Also, If you are super skinny, then in order to gain weight fast then you can do dirty bulking. But, Always keep in mind that “Gaining Weight is Easy Fast, but Gaining muscle is a Slow process.”
Best Foods For bulking:
- White chicken breast
- Turkey breast
- Low-fat yogurt
- Fat-free or no fat milk
- Steak with all the fat cut off
- Cottage cheese
- Turkey Breast
- Low-fat yogurt
- 1% or 2% milk
- Cottage Cheese
- Peanut Butter
What is Cutting?
Cutting refers to the phase where one is trying to lose fat and getting as lean as possible while maintaining all the hard-earned muscle during the bulking process.
Unfortunately, most of the people just lose weight and muscle at the same time. Most of the time this an end result of not monitoring the caloric intake at the time of Cutting. Also, the right quantity of macronutrients(protein, carbohydrates & fats) should be taken to preserve the muscle mass.
Here, A proper caloric deficit diet(having balanced macronutrients for cutting) is required in order to reach the desired result.
Cardio can be used in order to create a deficit. Although many people limit their cardio so that they don’t end up doing too much of it and losing the muscles.
The Protein, carbohydrates, and fats are set as per the individual needs. Mostly a diet with high amount of protein with moderate carbs and low fat is consumed.
Now, that we have explained bulking and cutting. We would also like to address the Wrong misconceptions among people regarding both the bulking and Cutting phases:
Myths about bulking:
Myth 1: You can eat Junk Food freely while bulking
Actual fact: No, you cannot just freely eat junk food every day, As they contain high amounts unsaturated fat & sugars which are unhealthy & can actually make you very fat.
Myth 2: Bulking leads to a lot of fat gains
Actual fact: this myth is just another broscience statement, No, Bulking never leads to a lot of fat gain when done improperly such as a person with moderate metabolic rate doing the dirty bulking. You need to follow the right diet and right training regime to get the best results without fat gain.
Myth 3: Building Muscle is not necessary for some people
Actual fact: No, Everyone needs to building muscle by following the right diet and training regime. You may have seen who are actually muscular(genetically gifted, mesomorphs). But, they also need to build muscle to get a better physique.
Myth 4: Having fat can make you fat
Actual fact: The reality is that having unsaturated fat, trans fats can make you fat. If you have good fats(Unsaturated fats) with proper tracking, then there is no way in which you may end up being fat.
Myth 5: Cardio Should be avoided while bulking
Actual fact: This is by far the most common myth among people that cardio should be avoided during bulking. Whereas Cardio should be done for better cardiovascular health & healthy heart.
But, yes if you do too much cardio then it may be a problem while bulking up because then you would burning more calories than the caloric surplus intake.
Myths about Cutting
Myth 1: Cutting & Weight Loss are the Same
Actual fact: No, Cutting and weight loss are not the same, Cutting is the process of losing fat while preserving the hard-earned muscle at the same time. Whereas weight loss is losing the overall weight of the body which includes muscle as well.
Myth 2: You need to follow zero carb diet while cutting.
Actual fact: This is not true, you can definitely take carbs during your cutting phase. But, You need to take them in moderation as consuming too much of carbohydrates can alter the while Caloric deficit process.
Myth 3: Do not eat anything at night
Actual fact: Actually it differs from individual to individual, As everyone has a different metabolic rate. Some people cannot have carbs at night, but some can. However, We suggest that you should have a high protein meal before going to bed. So that your body gets a constant feed of the necessary amino acids and stays in an anabolic state.
Myth 4: Don’t Lift heavy, Just increase the repetitions.
Actual fact: No, We would recommend that you should always try to push yourself to maximum potential during each workout. So that you can maintain good strength with your lean and shredded physique.
So In this article, we have provided information about bulking and cutting process, myths & Facts.
Do let us know “Did You liked this content or not” & Please share any other myths that have come across your lifting journey in the comments sections down below.