Bulking and cutting is one of the first concepts most men encounter when they start training — and one of the most misunderstood. This guide explains what each phase actually involves, how to execute both correctly, and what most beginners should actually be doing instead of jumping straight into either.
What Bulking and Cutting Actually Mean
Bulking is a period of eating in a calorie surplus — consuming more calories than your body expends — to support muscle growth. Resistance training provides the stimulus for muscle growth; the calorie surplus provides the energy and raw materials. Without a surplus, muscle gain is significantly slower and harder (though not impossible).
Cutting is a period of eating in a calorie deficit — consuming fewer calories than you expend — to reduce body fat while attempting to preserve as much muscle as possible. Resistance training continues during a cut specifically to signal to the body to retain lean mass.
These two goals are largely in opposition because one requires a calorie surplus and the other a calorie deficit. This is why most people cycle between them rather than attempting both simultaneously.
Should You Bulk or Cut First?
This is the most common question beginners ask, and the honest answer is: most beginners should do neither, initially.
In your first 1–2 years of training, your body can build muscle and lose fat simultaneously — a phenomenon called "body recomposition." This is most pronounced in beginners because the training stimulus is novel and the hormonal response to resistance training is strong. You don't need to be in a dedicated surplus to build muscle when you're new.
The practical implication: If you're a beginner with any meaningful amount of body fat to lose, start by:
- Eating at maintenance or a slight deficit (200–300 calories below maintenance)
- Training consistently with progressive overload
- Hitting a protein target of 1.8–2g per kg of bodyweight
You will likely lose some fat and build some muscle simultaneously for the first several months. Only once progress slows — typically 12–18 months in — does dedicating to dedicated bulk or cut phases become necessary.
Exception: If you're very lean already (under 12% body fat estimated) and your primary goal is muscle gain, a dedicated bulk from the start makes sense.
How to Bulk Properly
A proper bulk is not an excuse to eat everything in sight. Uncontrolled overeating (often called a "dirty bulk") results in excessive fat gain alongside muscle growth, meaning a longer and more difficult cut phase follows.
Calorie surplus: 200–400 calories above your TDEE (Total Daily Energy Expenditure). This is a "lean bulk" — slow muscle gain with minimal fat accumulation.
Calculate your TDEE: bodyweight in kg × 33–36 for active men. Add 200–400 to get your bulk target.
Example: 78kg man, moderately active → 78 × 34 = 2,652 maintenance → 2,652 + 300 = ~2,950 bulk target.
Protein: 1.8–2.2g per kg of bodyweight. At 78kg: 140–172g protein per day.
Rate of weight gain: 0.25–0.5kg per week. Faster than this and you're gaining primarily fat. If you're gaining 1kg per week, reduce calories.
Duration: Bulk phases typically run 3–6 months before a cut phase. Longer if you're making good progress without excessive fat gain.
Good UK protein sources for a bulk: whole eggs (cheap, calorie-dense), chicken thighs (more calories than breast), whole milk (£1.10/2L, Aldi), peanut butter (£2.50/340g), oats, rice, sweet potatoes, Greek yoghurt.
According to the British Nutrition Foundation, protein requirements increase with training load — active men building muscle benefit from intake at the higher end of the 1.6–2.2g/kg range.
How to Cut Properly
A cut should preserve as much of the muscle built during a bulk as possible while reducing body fat.
Calorie deficit: 300–500 calories below TDEE. Larger deficits increase muscle loss and make training performance suffer.
Protein: Increase protein during a cut to 2–2.4g per kg of bodyweight. Higher protein intake during a deficit preserves lean mass more effectively. At 78kg: 156–187g protein per day.
Training: Continue resistance training with the same weights and rep ranges as during your bulk. Reduce volume slightly if recovery suffers (fewer sets per session, not fewer sessions). Do not switch to high-rep "toning" workouts — this is a myth.
Rate of fat loss: 0.3–0.5kg per week. Faster and you risk significant muscle loss.
Duration: Cut phases typically run 8–16 weeks depending on how much fat needs to be lost.
The NHS guidance on calorie management supports a deficit of 500 calories per day as the standard sustainable rate for fat loss, producing approximately 0.5kg per week.
Body Recomposition: The Third Option
Body recomposition — simultaneously building muscle and losing fat — is achievable for:
- Beginners (most effective in months 1–18 of training)
- Detrained individuals returning after a long break
- Overweight individuals with significant fat stores to draw from
How to approach recomposition:
- Eat at maintenance or a small deficit (200–300 below)
- Protein at 2–2.4g per kg bodyweight
- Train with progressive overload 3–4 times per week
- Prioritise sleep (muscle is built during recovery, not during training)
Progress is slower than dedicated bulk or cut phases but the outcome — genuinely getting leaner and more muscular simultaneously — is more satisfying and doesn't require oscillating between gaining and losing phases.
Practical Calorie Targets for Common UK Male Sizes
| Bodyweight | Maintenance (mod. active) | Lean bulk | Cut |
|---|---|---|---|
| 70kg | ~2,380 cal | ~2,650 cal | ~1,950 cal |
| 80kg | ~2,720 cal | ~3,000 cal | ~2,250 cal |
| 90kg | ~3,060 cal | ~3,350 cal | ~2,550 cal |
| 100kg | ~3,400 cal | ~3,700 cal | ~2,900 cal |
Protein target (2g/kg): 140g, 160g, 180g, 200g respectively.
How Milo Handles This
Milo sets your calorie and protein targets based on your goal (bulk, cut, or maintain) and current stats, then generates a weekly meal plan that hits those numbers using UK supermarket foods. As your weight changes, targets update automatically.
Start your 7-day free trial — from £7.99/month.
Frequently Asked Questions
Should I bulk or cut first as a beginner man?
Most beginners should start with body recomposition — eating at maintenance with high protein and training consistently. You'll build muscle and lose fat simultaneously for the first 12–18 months without needing a dedicated bulk or cut phase.
How many calories should I eat to bulk as a man in the UK?
Calculate your TDEE (bodyweight in kg × 33–36 for active men) and add 200–400 calories. This produces a lean bulk with muscle gain and minimal fat accumulation. Aim for 0.25–0.5kg of weight gain per week.
How long should a bulk last?
Bulk phases typically run 3–6 months. Monitor fat gain throughout — if you're gaining more than 0.5kg per week, reduce calories slightly. When body fat becomes excessive (estimated 18–20% for men), transition to a cut.
What should I eat during a cut to keep muscle?
Increase protein to 2–2.4g per kg of bodyweight, maintain a moderate deficit of 300–500 calories, and continue resistance training with the same weights as during your bulk. Do not drop calories aggressively or switch to high-rep light weight training.
Can I build muscle and lose fat at the same time?
Yes, particularly as a beginner. Body recomposition is most effective in the first 12–18 months of training, when eating at maintenance or a slight deficit with high protein and consistent resistance training.
Related guides:
- Beginner Workout Plans for Men UK — The training side of muscle building
- Nutrition for Men UK — Eating to build muscle and perform
- Men's Gym Guide UK — Starting and sticking at it
- About Men's Fitness Starter — How this site works