Should I Bulk vs Cut? The Definitive Guide | RippedBody.com (2023)

This article is part of my broader nutrition setup guide. You’re welcome to read this across the articles on the site, but I’ve also made it available as a free download, which you can grab at the end.

“Should I bulk or cut?” is probably the most commonly fretted over question people have. This is for a good reason.

The answer to this question depends on more than just your current body composition.

It’s not as simple as saying: cut if you are high in body fat, gain if you are not. There is also an interaction with how much training experience (and muscle mass) you have.

There are three paths you can choose from here:

  1. A cut (fat loss phase)
  2. A bulk (muscle gain phase)
  3. A slow body recomposition phase (simultaneous muscle gain and fat loss)
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Bulking vs Cutting

WHEN TO Cut — A Fat Loss Phase

‘Cutting’ refers to a fat loss phase.— The goal is to lean out while maintaining muscle. It requires a calorie deficit and so you will lose weight overall.

Should I Bulk vs Cut? The Definitive Guide | RippedBody.com (2)

You may be able to gain some muscle during a cutting phase; however, your ability to do so decreases the leaner you get, the more advanced of a trainee you are, and the size of that calorie deficit. Any muscle gain achieved while cutting may not be obvious.

Should I Bulk vs Cut? The Definitive Guide | RippedBody.com (3)

To put it another way, the fatter you are, and the less training experience you have, the more likely you are able to achieve a degree of both.Technicallyyou could call this body recomposition, but as weight is still lost, I still like to call it a cut to make explanations easier.

Should I Bulk vs Cut? The Definitive Guide | RippedBody.com (4)

»Choose to cut if you are overweight or carry a large amount of body fat, regardless of your level of training experience.

For those who are reading The Nutrition Setup Guide, Thicc Thelma and Fat Freddie will choose to cut.

You can use my macro calculator to calculate your calorie needs for a cut. For a more nuanced look at the weight loss recommendations, see my nutrition setup guide.

WHEN TO Bulk — A Muscle Gain Phase

‘Bulking’ refers to a muscle gain phase.The goal is to gain muscle at a steady rate while minimizing fat gain.

People typically fuck this up by either gaining weight too fast and getting fat, or by being overly sensitive to the little fat that they do regain, never allowing themselves to put on any size.

I used the word “bulk” because that’s probably what you Googled. But the term implies rapid weight gain likely to put on unnecessary body fat, leaving you frustrated and forcing you to cut your gaining phase short. Thus, I prefer the term “gaining”.

(Video) Should You BULK or CUT First (SKINNY FAT FIX)

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Gaining muscle requires the building of new tissue, so bulk phases take more time and require patience. Fortunately, the less advanced of a trainee you are, the faster your muscle growth rate.

Should I Bulk vs Cut? The Definitive Guide | RippedBody.com (6)

»Choose a bulk if you are underweight or are already lean enough to see your abs and wish to get bigger.

For those who are reading The Nutrition Setup Guide, Shredded Sam will choose to bulk.

You can use my macro calculator to calculate your calorie needs for a bulk. The nutrition setup guide covers recommended rates of appropriate weight gain based on your training level.

WHEN TO CHOOSE A BODY RECOMPOSITION GOAL

Body composition refers to fat loss and muscle gain at the same time. People often abbreviate this to ‘recomp’ and they typically mean to hold calories at maintenance level in an attempt to lose fat and gain muscle at the same rate, so weight remains stable.

Everybody wants simultaneous muscle growth and fat loss. However, the rate at which we can achieve this diminishes with training experience, so, I would only recommend this to relatively newer trainees and those coming back from a relatively long training layoff.

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I do not recommend a body recomp to anyone who is underweight or overweight.

  • If you are underweight, you should bulk.
  • If you are overweight, you need to cut; however, the less training experience you have, the more likely it is that you will gain muscle at the same time as you lean out (though you’ll lose weight overall).

The cutoff for the level of training experience where a recomp is unlikely to work is impossible to clearly define. If in doubt, consider giving it a shot for a couple of months. You can decide based on the outcome.

Further, you are welcome to try a body recomp at any point during your training career, but when progress is hard to measure, it is hard to manage and stay motivated, so I suggest most people build their physiques over time by alternating between fat loss and muscle gain phases.

»Choose a body recomp if you are relatively new to training or are coming back after a long layoff.

To hold your weight stable and do a body recomp you do not need to make any further adjustment to your calorie calculation after you have estimated your total daily energy expenditure.

For those who are reading The Nutrition Setup Guide, Noobie Natalie will shoot for a body recomposition goal.

Use my macro calculator to calculate your calorie needs for a body recomp.

ADVICE IF YOU CAN’T DECIDE WHETHER TO CUT OR BULK

If you are a novice trainee, and not really under or overweight (which is obviously a subjective judgment), consider the body recomp.

My definition of a novice trainee has nothing to do with the length of time you’ve been hitting the gym and everything to do with how effective your training has been. If you can still make consistent, linear progress in your training loads session to session, consider yourself a novice.

(Video) Best Way to Bulk and Cut Explained (Full Guide | Pros and Cons)

For everyone else, I have created the guidelines below, and that necessitates giving body-fat percentages. Unfortunately, all the means of estimating body fat have accuracy issues, so I recommend you assess your body-fat percentage using a mix of my visual guide to body-fat percentage and the US Navy method of estimating body-fat percentage.

Advice for non-novice trainees

» Cut–bulk phases are typically best kept in the 10–20% body fat range (add 8% for women).

» Bulking phases are best capped at 20% because past this point, the risk to health increases and I’d advise not bulking if you estimate yourself to be 16% body fat or above. — You want enough uninterrupted time to gain a meaningful amount of muscle before you need to cut. If this is you, get leaner first.

» You can cut to any point you wish, but lower than 10% body fat (for visual reference, the majority of the clients on the results page are all 8–10% body fat) doesn’t really offer any advantage for a subsequent bulking phase. It may even be pointless to start a bulking phase at lower levels of body fat than this as the body is primed for fat regain. — The body doesn’t want to be exceptionally lean, as it is a threat to survival.

» The majority of dedicated, physique-focussed clients find the sweet spot to be 10% body fat for the end of their cutting phases and 15% for the end of their bulk phases. You may find you prefer a higher range because you feel or perform better, but do not think you can do it effectively at a lower range. You will not make progress if you attempt to stay shredded lean all year round.

ADVICE FOR OBESE INDIVIDUALS

If you have obesity and are just starting a weight training program, I wouldn’t necessarily advise you to purposely start tracking and weighing to achieve a targeted amount of energy restriction.

It’s fine to adopt healthier eating habits (such as consuming more fruits, vegetables, protein, and water), but know that just becoming more active alone can give someone who was previously sedentary more finely tuned hunger signals, and body-fat percentage will go down even if muscle is gained without fat mass losses. Also, metabolic health will improve purely from resistance training without dieting.

Still, if you want some ideas on how to create a calorie deficit without counting, check out my guide: What to do before you start counting calories and macros.

Advice For ‘SKINNY FAT’ Individuals

Skinny fat means someone of “healthy” body weight, but who is muscularly under-developed.

Sometimes you might describe this person as ‘skinny, with a potbelly.’ But most often, the appearance is not that different from someone who is lean, but not muscled to the point where it’s noticeable that they lift, yet.

Should I Bulk vs Cut? The Definitive Guide | RippedBody.com (8)

How do you know the difference?

Well, sometimes you don’t know just by looking. But if you’re weak and soft to the touch (despite tensing your muscles), you’re skinny fat. This happens due to inactivity, and it’s not uncommon for people to be lean down below and skinny-fat up top, depending on their hobbies (hikers, cyclists, runners, for example).

I’m not a fan of the term, but I hope it helps you understand what I’m referring to.

If this is you, I’d recommend that you shoot for a body recomp phase. (So, hold your calorie intake at maintenance level.) You’re in a great position and should be able to make some excellent changes to your physique, strength, and feeling of wellbeing, over the course of the coming year.

If you’re on the skinnier side of the skinny-fat spectrum, consider a slight calorie surplus, where you gain around 1% of your body weight per month.

(Video) YOU NEED TO BULK : Why you DONT Deserve a CUT | Hamza Ahmed

If you’re on the fatter side of the skinny-fat spectrum, consider cutting slowly. (A little slower than 0.5% of your body weight per week.)

Should I Bulk vs Cut? The Definitive Guide | RippedBody.com (9)

Just calculate for a body recomp, then adjust your calorie intake based on the outcome to do this. Here’s the macro calculator. You’ll see the instructions for adjusting there.

Advice For When To switch between Bulking and Cutting phases

Everybody reading this aspires to be jacked and lean. The way you will do that is by building and then carving your physique over back-to-back bulk and cut phases.

The drive for self-improvement is universal. Training becomes a habit for life. Even if you don’t realize it now, this is the way it will be.

So the natural next question is then when we should switch from bulking to cutting, and vice-versa.

In short, I recommend we keep these phases in the ~10–18% body fat range. There are a few reasons for this, but first, take a look at the sketch below, showing what I mean by repeating back-to-back bulk and cut phases.

Should I Bulk vs Cut? The Definitive Guide | RippedBody.com (10)

When To Stop Cutting And Start Bulking

It’s best to avoid getting ridiculously shredded lean if the goal is to just switch to a bulking phase. You’ll be so hungry that you’ll gain weight too quickly, and you’ll be more primed for fat storage.

Stop when you get to the point where you are feeling exceptionally food-deprived and hungry. This often around 8–10% for men and 16–18% for women.

I recommend you give yourself a minimum of 5 months for each bulk phase so that you don’t interrupt the anabolic process. You need to be lean enough when you start bulking that you aren’t unhappy with your body shortly after starting it.

It was previously thought that if we aren’t reasonably lean when starting to bulk, we’ll gain a disproportionate amount of fat and little in the way of muscle. This concept is called your ‘P-ratio,’ which is simply defined as the proportion of fat to muscle you put on when gaining weight.

Indeed, there is research showing that very lean people—who are naturally lean, not who dieted—gain more lean body mass during periods of overfeeding, and people with obesity gain more body fat during periods of overfeeding.

However, two things that are frequently misunderstood are: 1) putting on more lean body mass when overfeeding occurs innaturallylean people who walk around lean. If you dieted to get really lean, your body if anything, is actually a bit more primed for fat storage. Also; 2) that this relationship is based on observations of individuals who aren’t resistance training.

If you start lifting weights this drastically changes the game. Nutrient partitioning in your now highly active skeletal muscle is much more favorable for muscle gain as you are providing a stimulus for growth and regularly depleting your muscle of energy and pushing them to become energy efficient and adapt.

If it was true that individuals with a high body fat couldn’t gain muscle mass effectively, sumo wrestlers wouldn’t have the highest recorded lean body masses of any athlete…but they do. Likewise, super heavyweight powerlifters would be weaker than weight classes below them, but they aren’t.

When To Stop Bulking And Start Cutting

There probably should be some limit to how high your body fat is before you decide it would be better to cut versus bulk, but it’s for logistical reasons, not “anabolic resistance”.

(Video) What To Do If You're "Skinny Fat" (Bulk or Cut?)

I would recommend that don’t go beyond 20% body fat, as past this point, and there are increased health risks. Many people will want to stop sooner than this, but I’d advise you do not make the mistake of trying to stay lean all the time because this will limit your ability to grow. This is why I recommend a 5-month minimum.

SUMMARY GUIDELINES ON HOW TO CHOOSE TO CUT, BULK, OR RECOMP

CATEGORY OF TRAINEERECOMMENDATION
OverweightCut
UnderweightBulk
Inexperienced trainee in the 13–18% body-fat rangeRecomp
Experienced trainee over 16% body fatCut
Experienced trainee under 16% body fatCut or bulk, as per preference
When bulking, suggested upper body fat limit to switch to a cut20%
When cutting, suggested lower body fat limit to switch to a bulk9–10%

Bulk vs Cut (or Recomp) FAQ

Should you bulk or cut first?

If you are underweight, youshould bulk. If you are overweight, you need tocut; however, the less training experience you have, the more likely it is that youwillgain muscle simultaneously as you lean out (though you’ll lose weight overall). I’ve explained the distinctions so you know what you can expect to achieve in this guide.

Can you cut and bulk at the same time?

Cutting means to lose weight with a focus on fat loss. Bulking meals to gain weight with a focus on muscle growth. So, it is not possible to cut and bulk simultaneously, but it is possible to gain muscle and lose fat at the same time under certain circumstances, which I explain in this guide.

Is cutting better than bulking?

If you currently have a lot of fat to lose, cutting is better than bulking, because it will improve your physique and improve your health. Also, as fat loss can happen faster than muscle can be gained, cutting is easier to stay motivated for. For some people, it can be tricky to choose between cutting or bulking first. This is where this guide comes in.

How long should you bulk before you cut?

I recommend that people bulk for a minimum of five months before cutting so that the muscle-building process isn’t interrupted before a measurable amount of progress is made. There is no maximum time frame, but I recommend people don’t exceed 20% body fat for health reasons. Most physique-focussed trainees will choose to stop bulking before this.

Final Words

Lastly, regardless of what I say here if you feel strongly pulled towards doing something different, do it. Don’t let some guy on the internet tell you that you’re too fat to bulk or too skinny to cut if that’s what you really want to do. These are guidelines, not rules.

(Video) What to do if You're SKINNY FAT (BULK vs CUT vs RECOMP)

Thank you for reading. If you found this useful, you’re sure to get a lot out of my Nutrition Setup Guide also. Download it by entering your email address in the box below.

FAQs

How do you determine if you should bulk or cut? ›

The easiest way to know if you should cut or bulk is to take note of your current body fat percentage. If you are a female with greater than 25% body fat or a male with more than 15% body fat, you should cut. Conversely, if you are a female at or below 20% body fat, or a male at or below 10% body fat, you should bulk.

Is it better to bulk then cut or vice versa? ›

If you want to gain muscle and strength as quickly as possible and you're at or below 10% (men) or 20% (women) body fat, then you should bulk. And if you want to lose fat as quickly as possible and you're at or above 15% (men) or 25% (women) body fat, then you should cut.

Should I bulk and then cut? ›

Should you bulk or cut first? Generally, it's better to bulk first and then cut if your goal is to build muscle. But, again, it all depends on your goals. Bulking first and then cutting allows you to increase muscle mass and then cut down excess fat or weight you gained during the bulk.

Should I bulk or cut 20 body fat? ›

If your main goal right now is to add more size, build muscle, gain strength, and set PR's in the gym, then a gaining phase is probably the best option as long as your current body fat % is around 10-15%. But if it's closer to 20% or above that, then start with a cut.

Should I cut or bulk if I'm fat? ›

Bulk vs Cut (or Recomp) FAQ. Should you bulk or cut first? If you are underweight, you should bulk. If you are overweight, you need to cut; however, the less training experience you have, the more likely it is that you will gain muscle simultaneously as you lean out (though you'll lose weight overall).

How do I know if I'm bulking right? ›

How to tell if you're gaining muscle
  1. You're gaining weight. Tracking changes in your body weight is one of the easiest ways to tell if your hard work is paying off. ...
  2. Your clothes fit differently. ...
  3. Your building strength. ...
  4. You're muscles are looking “swole” ...
  5. Your body composition has changed.
27 Mar 2021

Should a fat guy bulk or cut first? ›

Simply put, those who aren't lean enough to bulk should cut first. This would obviously include anyone who is overweight or obese, as well as anyone who is above the ideal range for bulking that we just discussed.

Should I lose fat first then build muscle? ›

People with high body fat percentages or anyone who's been bulking for 12-16 weeks should focus on losing fat before building muscle. People who are skinny fat, new to strength training, or those who want to prioritize their performance in the gym over their appearance should consider bulking before losing weight.

At what fat percentage should I bulk? ›

Body Fat in the Bulk / Cut Cycle

While advice differs, it's generally said that a bulk should begin when one reaches 10% body fat for men and 20% for women, or under. Of course, this is all up to you. If you're comfortable putting on slightly more weight in fat to get some gains, then that's up to you.

How long should a bulking phase last? ›

A bulking phase can last anywhere from 1 month to over 6 months or longer, depending on your goals. To start bulking, add a given number of calories to your typical daily calorie intake. You can determine how much to add with a quick calculation.

Is bulking necessary to gain muscle? ›

A bulking phase may help a person increase their muscle mass. People new to strength training rarely require bulking to build muscle, as they typically build muscle quickly. However, more experienced bodybuilders require additional calories to achieve this effect.

Should you bulk at 22% body fat? ›

As your bulking starting point is within 9-12% in men or 20-24% in women, you will probably gain more muscle and less fat over the course of the bulk. And you can keep on 'lean' bulking like this, but only up to a point, which is about 13-17% for men and 25-27% for women.

Should I cut 22% body fat? ›

The cut off should be around 15-20% body fat for men and around 25-30% for females, wherein anyone who is above these body fat percentages should most likely start with a cut.

How long should a cut last? ›

A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ).

Should I lift weights if I'm fat? ›

Recent research suggests that, contrary to popular belief, people who are overweight or obese can still add muscle through resistance training. When they do, they'll set themselves up for long-term success!

Can you waste your newbie gains? ›

Some people believe that if you train and eat poorly during your first year of lifting, you can miss out on your newbie gains. There's a kernel of truth there, but it's more wrong than right. If you do a lot wrong during your first year of lifting, like I did, then you won't gain as much muscle as you should.

Does soreness mean muscle growth? ›

Muscle soreness is related to muscle damage, which can promote, but is not required for, muscle growth. In a nutshell, unless your goal is to feel sore, then you don't need to be sore after every workout.

Is 3 months bulking enough? ›

First, the most effective bulking cycles are generally at least 3-4 months, if not longer. Where this can be difficult for some people is that even if you are incredibly on top of your macronutrients, you will likely also gain some fat while gaining muscle in a bulking cycle.

What is a good age to bulk? ›

Late teens and early twenties are the perfect age to start bodybuilding. Puberty and bodybuilding are closely related because this is the fastest time for muscle growth. Between, 17-25, you will experience testosterone driven growth burst in your muscles.

What muscles give you the V shape? ›

The V-shape or line is located where the obliques meet the transversus abdominis muscles. This line can be a physical display of hard work in the gym and discipline in the kitchen.

How long does cutting take to see results? ›

However, most people who start dieting by cutting out a certain amount of calories each day will see results within one to two weeks, even if it's just one pound lost.

Is it better to be lean or big? ›

Get Big and Strong First, Lean Out Later

Because getting bigger and stronger is harder to do and takes more time than it does to lose body fat. What's more, having more muscle mass and strength provides a much bigger return on investment than just losing body fat.

Should I cut 17% body fat? ›

If you're between 15–20% body fat, you might be a bit fatter than you'd like, and so cutting is certainly an option. But you don't have to cut. There's nothing wrong with being, say, 17% body fat. That's a healthy body-fat percentage and it's a perfectly good place to bulk from.

Which part of body loses fat first? ›

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

Why am I getting stronger but not losing weight? ›

Gaining muscle and not losing fat often comes down to diet. It's possible that you're eating too much and may need to decrease your calories slightly. You'll also need to analyze your workouts and overall daily activity levels and consider adding in more calorie-burning activities to boost your fat loss efforts.

How can I lose my stomach fat? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

What happens if you bulk for too long? ›

Following a dirty bulk for an extended period can lead to compromised health. Following a dirty bulk may cause several negative side effects, including excess fat gain, sluggishness, and abnormal levels of some important health markers. Thus, it's best followed as a short-term strategy.

At what body fat do abs show? ›

10 to 14 percent

This range of body fat is still lean, which means your abs will be visible. But it's also considered healthier and easier to obtain than the 5 to 9 percent range.

Can you bulk at 30% body fat? ›

There is no ideal body-fat percentage for bulking. The idea that we need to keep our body-fat percentage under 20% to gain muscle leanly seems to be a myth.

What is dirty bulking? ›

A dirty bulk refers to a period of aggressive weight gain used to promote muscle and strength gains in strength sports and certain team sports.

How much protein do I need to build muscle a day? ›

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

How long does it take to see results after bulking? ›

Well, despite what fitness magazine covers may want you to believe, building a physique that wouldn't look out of place in a Hollywood superhero movie, isn't going to happen in a matter of 6 weeks. Realistically, it will be more like 6 months… minimum.

Can I get big without bulking? ›

Healthy Eating

Concentrate on eating: • Lean Meat • Fruits and vegetables • Whole Grain • Good fats (olive oil, canola oil sunflower/safflower) By eating right and doing a mix of both cardio and strength training, you can build muscle without bulking up and get the muscle definition that you have always wanted.

Why is bulking so hard? ›

Bulking takes time, and you can't rush your rate of gain, especially as a hardgainer. While you are touted as having a high metabolism (most people's dream) and someone who can stay lean and lose weight easily (most people struggle with those issues their entire life), you also need to understand it takes time.

Should I workout everyday if I'm bulking? ›

Even on a bulk, we would recommend taking at least 2 days a week to rest and recover, or else your workouts (and gains) are likely to suffer.

Can you see abs at 22 BMI? ›

For men, if you're around six to 17 percent body fat, your abs should be noticeably visible. For women, the range is 14 to 24 percent body fat. Definition will start to show on the higher end (17 percent for men, 24 percent for women), and your abs will become more sculpted as that number lowers.

What months should you bulk? ›

As for bulking season, the best time to start packing on size is almost always in the fall and winter.

How do I cut without losing muscle? ›

Follow a few of these tips to help you exercise smarter to hit your goals.
  1. Do cardio. To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week. ...
  2. Increase intensity. ...
  3. Continue to strength train. ...
  4. Take a rest.
12 Jun 2020

How much muscle can you gain in a month? ›

So, how much muscle can you realistically gain in one month? For most beginners, gaining 2-4lbs of muscle per month is a realistic rate of muscle gain. More advanced lifters should aim to gain 1-2lbs of muscle per month, as research has shown slower rates of muscle gain the more advanced a lifter becomes.

How much cardio do bodybuilders do while cutting? ›

Your diet is what makes or breaks your cut. Two to three 20–40 minute cardio sessions per week are enough for most bodybuilders.

How long should I bulk for before cutting? ›

Generally it doesn't matter a whole lot the frequency you choose what's important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat. Everyone will need a different amount of time.

Is it easier to bulk or cut? ›

though it definitely depends on body type and will power, i would say that generally, it's easier to cut weight than bulk. with around 8% body fat, i lost 44 lbs in 60 days -20% of my body weight, and it was mostly muscle.

At what body fat should I bulk? ›

Body Fat in the Bulk / Cut Cycle

While advice differs, it's generally said that a bulk should begin when one reaches 10% body fat for men and 20% for women, or under. Of course, this is all up to you. If you're comfortable putting on slightly more weight in fat to get some gains, then that's up to you.

Can I gain muscle while cutting? ›

Yes, you can gain muscle while cutting. However, it may be more complicated than if you were maintaining your weight, trying to lose fat, or trying to gain muscle individually. Regardless, focus on eating a healthy diet and getting enough protein. You will be able to support your fat loss and muscle-building goals.

Can you go straight from bulk to cut? ›

Anyone can enter a cutting diet plan to lose body weight or fat, but its especially beneficially for those getting out of a bulking phase to do so. Bulking involves a calorie surplus in an effort to gain as much muscle mass in a few months.

Should I bulk at 14 body fat? ›

If you're between 12–17% body fat, you might be a bit fatter than you'd like, so cutting isn't wrong, but you're still in a great place to build muscle from. This is where it really comes down to personal preference. But if you're keen on building muscle, bulking is the best path forward.

Videos

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2. SHOULD YOU BULK OR CUT FIRST FOR A LEAN PHYSIQUE?
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3. Should You Bulk or Cut First? How & When To Recomp | Masterclass | Myprotein
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4. Should You Bulk Or Cut? Watch This First!
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5. How To Bulk Up Fast As A Skinny Guy | My Complete Guide
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6. LEAN vs BULK | Cutting or Bulking Which Is Better?
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