Advice on Body Composition – Bulk or Cut?

Nutrition Q&A [Moderated]
1

Hi BBM team,

I’d love to get your input on whether I should lean bulk or consider a cut based on my current stats and goals.

  • Age: 29
  • Height: 5’5"
  • Weight: 151.3 lb
  • Waist circumference (iliac crest): ~33.3–33.4 in

I’ve been resistance training seriously and consistently, and I’m currently focused on strength and hypertrophy. My long-term goal is to get stronger in the big lifts and grow muscle mass while staying healthy and relatively lean.

  • Do you think I should lean bulk (e.g., gaining 0.25–0.5 lb/week)?
  • Or would it be wiser to cut a bit before pushing weight gain further?

Thanks in advance for all the great work you do — really appreciate your evidence-based approach and educational resources.

Best,
Daniel

2

I do not think a cut is likely to be helpful for strength or hypertrophy, or set you up to gain more muscle and less fat later on.

I think most periods of weight gain should be modest as far as rate, and paired with adequate protein, sleep, and training to drive the best response possible. Whether or not the majority of the weight gained is muscle is mostly up to genetics. I think 2-4 pounds/month is a reasonable target for rate.

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3

Thanks so much, Jordan — that makes a lot of sense and gives me clarity on where I’m at.

One quick follow-up:

How do you usually recommend people decide when to stop bulking?

Are there any markers or trends you look for (e.g., waist growth, performance, how someone looks/feels) that help you determine when it’s time to transition to maintenance or a cut?

Appreciate your time and guidance!

4

Save for markers of excess adiposity, e.g. waist > 37" for men (~31" for women), health issues related to excess body fat (e.g. high resting blood pressure, sleep apnea, elevated cholesterol, etc.), it’s mostly personal preference. I do not think performance or how someone looks are necessarily helpful markers here. I also wouldn’t plan on going straight from a bulk to a cut, just as I wouldn’t plan on going from a cut to a bulk. I prefer maintenance periods between, if possible.

1 Like
5

Awesome. Appreciate it, thanks!