Category: planning

How Fast Should I Bulk?

If you’re not sure whether to cut or bulk first, read “Should I Bulk or Cut?” here. Already set on losing fat? Head over to “How Fast Should I Cut?” here. Ready to dive into bulking now? Let’s go!

While “cutting” gets a lot of attention for revealing muscle definition, bulking is where the real muscle-building magic often happens. But how fast should you bulk to maximize muscle gains without packing on unnecessary fat? In this article, we’ll cover setting a smart calorie surplus, the role of training, and how a simple tracking approach like FoodEye can keep you from overshooting—or undershooting—your bulk.

Choose a Steady, Controlled Bulk

When people say “bulk,” some imagine an unrestrained diet of pizza and milkshakes—often called a “dirty bulk.” While that might be fun short term, it typically leads to excessive fat gain. A more strategic plan is a lean bulk, aiming for about 0.25% to 0.5% weight gain per week^[1]. For a 70 kg (154 lb) individual, that’s roughly 0.175–0.35 kg (0.4–0.8 lb) per week. Why so slow? Because muscle grows at a limited rate, and anything more than that usually just adds fat.

Finding Your Calorie Surplus

If you know your maintenance level (the calories you need to neither gain nor lose weight), aim for a 10–20% surplus—often around 300–500 extra calories per day^[1]. The exact number depends on your activity level, current body composition, and genetics.

• Use a TDEE Calculator: Try Harris-Benedict^[2] or Mifflin-St Jeor^[3] to get an estimate.
• Add a Surplus: For example, if your maintenance is 2,500 calories, you might try 2,800 or 3,000 for a few weeks.
• Monitor Weight & Performance: If the scale moves too quickly, reduce your surplus. If you’re not gaining, boost it slightly.

Keep in mind that as you gain muscle (and potentially some fat), your actual maintenance needs may rise. Adjust your calories as needed based on real-world feedback from the scale and the mirror.

The Role of Protein (and Other Macros)

Protein is vital for building new muscle tissue. Aim for about 1.6–2.2 g of protein per kilogram of body weight (0.7–1 g per pound)^[1]. Past that, ensure you’re getting enough carbs to fuel your workouts and a moderate amount of healthy fats for hormone support. Exact macro ratios can vary, but the main point is remaining in a consistent surplus with adequate protein.

Training for Growth

Simply eating more won’t magically add muscle if you’re not training effectively. You need progressive overload—lifting heavier weights or adding more volume over time. Compound movements like squats, deadlifts, bench press, and rows should form the backbone of your program. Accessory exercises fill in the gaps and target weak points, but pushing those big lifts is crucial^[1].

Also, don’t underestimate rest and recovery. Muscles grow when you’re resting, not in the middle of your workout. Get 7–9 hours of sleep per night, and schedule rest days or lighter sessions for proper recovery.

Use FoodEye to Avoid “Calorie Amnesia”

During a bulk, it’s easy to swing between extremes. One day you’re nailing your meal plan, the next you skip a couple of meals and wonder why the scale isn’t moving. That’s where an easy meal-logging tool like FoodEye shines:

• Photo or Text Log: Quickly note your meals—no complex counting needed unless you want it.
• Identify Patterns: Maybe you’re snacking too much at night or not hitting enough protein at breakfast. A visual record helps catch those habits.
• Track Body Weight & Measurements: Pair your meal logs with weekly weigh-ins. Gaining too fast? Dial back slightly. Gaining too slowly? Bump it up.

The idea is consistency—not perfection. You’ll see better results by mostly sticking to the plan rather than obsessing over every calorie.

When to End Your Bulk

How long you bulk depends on personal preference and your starting body fat. Some people can bulk for 6–8 months before they feel they’ve gained too much fat. Others prefer shorter cycles—2–3 months of bulking followed by a mini-cut. Keep an eye on your waist measurement and overall comfort. If you’re getting uncomfortable with the fat gain—or progress stalls—it might be time to shift gears.

Final Thoughts

A successful bulk means slowly but steadily gaining weight, prioritizing muscle growth without piling on excessive fat. Aim for 0.25–0.5% weekly weight gain, hit your protein target, and follow a progressive training routine. Use an easy meal-logging method like FoodEye to stay accountable and avoid wild fluctuations. With patience, discipline, and consistent feedback from your body, you’ll build a muscular base that looks impressive once you decide to cut.

Note: This post is for informational purposes only and does not constitute medical or nutritional advice. Always consult a qualified professional for personalized guidance.

How Fast Should I Cut?

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If you haven’t quite decided whether to cut or bulk, you may want to check out “Should I Bulk or Cut?” here. Or if your mind is set on gaining muscle soon, see our “How Fast Should I Bulk?” article here. For now, let’s talk about the best pace to shed fat!

Embarking on a cutting phase can be exciting—who doesn’t love seeing more muscle definition and a slimmer waistline? However, cutting too aggressively might sacrifice hard-earned muscle and slow down your metabolism, while going too slowly could feel like you’re not making progress. Below, we’ll break down the ideal pace of fat loss, how to manage your calorie deficit, and how an easy-to-use meal-logging method (like FoodEye) can keep you honest along the way.

The Goldilocks Zone of Fat Loss

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Most fitness coaches and research suggest aiming for around 0.5% to 1% of your body weight in fat loss per week^[1]. Let’s say you weigh 80 kg (176 lb); that’s roughly 0.4–0.8 kg (1–2 lb) per week. This is slow enough to preserve muscle while still being noticeable enough to keep you motivated.

Aggressive cuts that exceed 1% weight loss per week can work short term, but they increase the likelihood of losing muscle and can prompt metabolic adaptations, meaning your body slows energy expenditure to conserve calories^[2]. The end result can be a frustrating plateau, sometimes referred to as “starvation mode.”

Setting Up Your Calorie Deficit

A simple rule of thumb is to start with about a 15–25% deficit from your maintenance calories, which often translates to around 300–500 fewer calories per day for many individuals. But how do you find your maintenance in the first place?

• Pick an Equation: You might start with something like the Harris-Benedict or Mifflin-St Jeor formula^[3] to get a ballpark figure.
• Log Your Actual Intake: Use a tracking approach (like FoodEye) for a week or two while monitoring your weight. If the scale moves slowly downward, you’ve found a decent starting point. If nothing budges, trim another 100–200 calories and wait another week.

Protein and Strength Training: The Muscle-Saving Duo

When cutting, the goal is to lose fat, not any weight. You want to keep as much muscle as possible, which is why most coaches suggest 1.6–2.4 g of protein per kilogram of body weight (roughly 1 g per pound)^[1].

Resistance training is equally critical. You need to keep sending your body the signal that your muscles are “needed.” Think heavy compound exercises—squats, deadlifts, bench press—with moderate volume. Cardio can be helpful for extra calorie burn but shouldn’t replace your strength workouts entirely. The goal is to maximize muscle retention while you’re in a deficit.

How FoodEye Makes Cutting Simpler

Staying consistent is often the hardest part of a cut. Between social events, cravings, and busy schedules, it’s easy to misjudge your daily intake. That’s where a simple meal-logging tool like FoodEye can be a game-changer:

• Snap a Photo or Type a Quick Note: No complicated calorie counting if that’s not your style. Just a single image or short description for accountability.
• Visual Awareness: Over time, you’ll spot how often extra “bites and tastes” creep in. A pattern might emerge, such as frequent late-night snacks.
• Track Trends: Pair your meal logs with weekly weigh-ins. If you’re losing too fast, dial back the deficit slightly. If you’re not losing at all, reduce intake further.

It’s about building awareness and mindfulness without turning food tracking into a second job. That balance keeps stress low and adherence high.

Beware of Rapid Drops

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Remember, losing more than about 1% of your body weight per week can lead to muscle loss and potential metabolic slowdown. If you notice your gym performance declining sharply or feel constantly fatigued, consider introducing a brief diet break—one or two weeks at maintenance calories. Some research suggests these breaks might help offset the worst of metabolic adaptation^[1].

Final Thoughts

Cutting is a balancing act between losing fat, maintaining performance, and preserving muscle. A moderate deficit that yields about 0.5–1% weight loss per week is often ideal. Keep protein high, keep hitting the weights, and use a simple meal-logging tool like FoodEye to hold yourself accountable.

If the scale isn’t moving—or it’s moving too fast—adjust accordingly. And never underestimate the power of patience: real, lasting body composition changes don’t happen overnight. Focus on consistency and smart tweaks, and you’ll walk away leaner, stronger, and better informed.

Note: This post is for informational purposes only and does not constitute medical or nutritional advice. Always consult a qualified professional for personalized guidance.

Should I Bulk or Cut?

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Not sure if you should start by cutting or bulking? This article breaks down the basics, but if you already know you want to lose fat, jump to our “How Fast Should I Cut?” article here. Or if you’re certain about gaining muscle, check out “How Fast Should I Bulk?” here. Otherwise, read on to see which approach best fits you now!

Figuring out whether you should bulk (eat in a calorie surplus) or cut (eat in a calorie deficit) is a bit like choosing the best path for your current situation and goals. Some people come to the gym wanting that “ripped” look, while others feel they’re too skinny and want more muscle mass. The truth is, there’s no one-size-fits-all answer: it depends on your body composition, experience level, and personal preferences. Below, we’ll dive into some guidelines to help you make the right call—and we’ll also share how a simple meal-logging approach (like FoodEye) can keep you on track.

Evaluating Your Current Body Fat

A common rule of thumb is to check your body fat percentage. If you’re a man hovering around or above 15–20% body fat (or a woman above 25–30%), you might see better results starting with a cut^[1]. Shedding some of that extra body fat first can make any muscle you already have more visible and set you up for a more effective bulking phase later. Conversely, if you’re already relatively lean (around 10–15% for men) but feel you lack muscle mass, a measured bulk could help you build the physique you’re after.

Of course, these figures aren’t absolute rules. Your true body composition can depend on muscle mass distribution, genetic factors, and even how you measure body fat. Still, these targets are good ballpark numbers to help you decide where to focus first.

Muscle Mass and Training Experience

If you’re brand new to strength training, there’s a decent chance you can build muscle while losing fat—often referred to as body recomposition. This is more common for beginners who might have enough stored body fat to fuel muscle growth even in a deficit^[1]. In that “skinny-fat” scenario, it often makes sense to start with a slight cut, keep protein high, and focus on progressive strength training.

More advanced lifters, however, typically do better with dedicated phases. If you’ve been training for years, trying to hover in a perpetual recomposition mode might yield slow or minimal progress. Instead, pick a goal—cut or bulk—and commit to it for a few months at a time.

Psychology and Lifestyle

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Another big factor is how you feel about food and body image. If you’re the type who dreads seeing any extra fat in the mirror, a bulk might be mentally tough, even if it’s the “textbook” best move for your physique. Likewise, if you loathe feeling hungry, a cut might wear you down quickly. Choose a phase you can realistically stick to—adherence is the real key here^[1]. You might even try a short trial period (say two months) of one approach and see how your body responds.

How FoodEye Can Help

No matter which path you choose, consistent tracking of what you eat and how your body changes is crucial. That’s where a simple, low-friction approach like FoodEye comes in:

• Easy Meal Logs: Snap a photo or jot down a quick note—no endless scrolling through databases.
• Practical Insights: After a few weeks, you’ll see patterns in your meals and how they correlate with changes in body weight or measurements.
• Minimal Stress: If you’re bulking, you’ll see if you’re actually eating enough. If you’re cutting, it’ll help you spot extra calories sneaking in from snacks or portion sizes.

Tracking doesn’t have to be cumbersome. Light, consistent logging can help you stay mindful and steer your plan—cut or bulk—where you want it to go.

Expert Opinions and Health Considerations

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Most fitness experts agree you’ll likely go through multiple cycles of cutting and bulking over your fitness journey^[1]. If you choose to bulk, try not to let your body fat climb too high—over 20% for men, for example—since that can affect hormones like testosterone and insulin sensitivity. If you’re starting out heavier, improving your metabolic health with a cut can make future bulks more effective.

Pay attention to how your body responds: Are your energy levels tanking? Are you seeing consistent strength gains? Use objective measures like progress photos, waist circumference, or how your clothes fit. Then, pivot if necessary.

Final Thoughts

Ultimately, whether to bulk or cut depends on your starting point and long-term goals. Assess your body fat, training experience, and personal tolerance for each phase’s mental and physical demands. And remember, you can always switch gears after a few months. The key is consistent effort in the gym and a mindful approach to nutrition—two areas where FoodEye can help keep you accountable. So, pick a direction, track your progress, and adjust as you go. That’s how real, lasting results are made.

Note: This post is for informational purposes only and does not constitute medical or nutritional advice. Always consult a qualified professional for personalized guidance.