​How to Cut After Bulking: A Step-by-Step Guide

After spending time bulking up and building muscle, many people want to transition to a cutting phase to shed excess fat and reveal their hard-earned gains. Cutting can be challenging, but with the right approach, you can lose fat while preserving muscle. 

In this article, we’ll explore effective strategies and tips on how to cut after bulking, helping you achieve a leaner and more defined physique.

[Related] Bulk vs Cut: Pros, Cons, and How to Choose the Right Plan

Short Summary

• Cutting after bulking helps reduce body fat while keeping your muscle gains.
• Start by adjusting your diet: Slowly reduce calories, focusing on protein to keep muscle while losing fat.
• Increase cardio gradually: Add some cardio to burn more calories without overdoing it.
• Maintain strength training: Keep lifting weights to protect your muscle mass during the cut.
• Monitor progress: Track your weight, body measurements, and how you feel to make adjustments if needed.
• Support your cutting journey: Now you’re ready to start—get our top supplement, True Shred, to help you reach your cutting goals and achieve a leaner physique.

What is Cutting?

Cutting is a phase in bodybuilding and fitness where the goal is to lose body fat while preserving muscle. After a bulking phase, where you focus on gaining weight and building muscle, cutting helps you get leaner and show off your hard work.

During cutting, you typically reduce your calorie intake and increase your cardio workouts. This helps burn fat while keeping your muscles strong. The aim is to achieve a toned and defined physique without losing the muscle you gained during bulking.

Why Should You Cut After Bulking?

Cutting after bulking is essential for several reasons:

• Reveal Muscle Definition: By reducing body fat, you can showcase the muscular development achieved during the bulking phase.
• Improve Athletic Performance: Lower body fat can enhance athletic performance in sports requiring strength, speed, and agility.
• Health Benefits: Maintaining a healthy body composition can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and obesity.
• Aesthetic Goals: Many individuals aim to achieve a lean, toned physique that is aesthetically pleasing.
• Maintain a Balanced Routine: Cycling between bulking and cutting helps keep your fitness journey balanced and effective. It allows your body to adapt and grow while preventing plateaus.

How to Cut After Bulking

Now that you've packed on some muscle during your bulking phase, it's time to transition into cutting. Here’s how to get started:

Set Your Goals

Start by defining your cutting goals. Decide how much fat you want to lose and the time frame for achieving this. Setting clear, realistic goals will keep you motivated and on track.

Adjust Your Diet

• Determine your maintenance calories, which is the number of calories you need to maintain your current weight.
• Create a calorie deficit of 500-750 calories per day to promote fat loss while preserving muscle mass.
• Consume adequate protein to support muscle repair and growth during the cutting phase. Aim for 1-1.5 grams of protein per pound of body weight.
• Experiment with different macronutrient ratios to find what works best for you. A common approach is to consume 40% of your calories from protein, 40% from carbohydrates, and 20% from healthy fats.
• Focus on whole, nutrient-dense foods like vegetables, fruits, whole grains, and healthy fats. These foods are lower in calories but high in nutrients, keeping you satisfied and energized.

Add Cardio

Cardio can help you burn extra calories and speed up fat loss. Aim for a mix of steady-state cardio (like jogging or cycling) and high-intensity interval training (HIIT) to maximize fat loss. Try to include cardio sessions a few times a week to help burn those extra calories.

Stick with Strength Training

Don’t abandon your weightlifting routine just because you’re cutting. In fact, it’s more important than ever to keep lifting weights to signal your body to retain muscle. 

Focus on compound movements like squats, deadlifts, and bench presses. Aim for a mix of heavier weights with lower reps and lighter weights with higher reps to keep your muscles engaged.

Monitor Your Progress

Keep an eye on how you’re doing. Track your weight, and body measurements, and even take progress photos. This will help you see how your body is changing and whether you need to adjust your diet or exercise plan. 

If you’re not seeing results after a couple of weeks, it might be time to tweak your calorie intake or increase your cardio.

Consider Supplements

While not necessary, some supplements can help support your cutting goals. These supplements can enhance your fat loss efforts and boost your energy levels during workouts. Always consult with a healthcare professional before starting any new supplement.

Common Mistakes to Avoid When Cutting After Bulking

Cutting Calories Too Low: Many people think that drastically reducing calories will help them lose weight faster. However, eating too few calories can slow down your metabolism and lead to muscle loss. Aim for a moderate calorie deficit instead.

Neglecting Protein: Some people reduce their protein intake when cutting, thinking they need fewer calories. But protein is essential for preserving muscle. Make sure to include enough lean protein in your meals.

Skipping Strength Training: Skipping your strength workouts can lead to losing muscle mass. Make sure to continue lifting weights during your cutting phase to help preserve your gains.

Overdoing Cardio: While cardio is important, doing too much can lead to fatigue and burnout. Balance your cardio with strength training, and listen to your body.

Neglecting Rest: Insufficient sleep and recovery can impair muscle growth and fat loss.

Focusing Solely on Weight Loss: While weight loss is important, prioritize maintaining muscle mass to achieve a lean and toned physique.

Focusing Too Much on the Scale: The number on the scale isn’t the only indicator of progress. Muscle weighs more than fat, so even if the scale doesn’t change much, you may still be losing fat. Pay attention to how your clothes fit and how you feel.

Does Cutting Lead to Muscle Loss?

Many people worry that cutting will cause them to lose muscle, and it’s a valid concern. However, cutting doesn’t have to mean losing muscle if you do it the right way.

Here are some key points to consider:

• Caloric Deficit Matters: When you cut, you eat fewer calories than you burn. If this deficit is too large, your body might start using muscle for energy. To prevent this, aim for a moderate calorie deficit.
• Importance of Protein: Eating enough protein is crucial during cutting. Aim for high-protein foods like chicken, fish, eggs, and beans to help preserve your muscles.
• Continue Strength Training: Lifting weights during your cutting phase is crucial. This signals your body to keep the muscle while losing fat.
• Don’t Cut Calories Too Drastically: A moderate calorie deficit is best. Cutting too many calories at once can lead to faster muscle loss.

• Rest and Recovery: Prioritize sleep and rest to allow your body to recover and adapt.

How Long Does It Take to Cut After a Bulk?

The time it takes to cut after bulking can vary based on your goals and body type. Generally, cutting can take anywhere from 8 to 16 weeks. 

Here are some factors that can affect the duration:

• Amount of Fat to Lose: If you have more fat to lose, it may take longer to reach your desired look. On the other hand, if you’re already close to your goal, you might cut faster.
• Caloric Deficit: The size of your calorie deficit (the difference between what you eat and what you burn) will also impact how quickly you lose fat. A moderate deficit is usually best for steady progress.
• Your Goals: Depending on how lean you want to get, you might need to adjust the length of your cut. If you have specific goals for a competition or event, plan your cutting phase accordingly.
• Individual Differences: Everyone's body is different, so factors like metabolism, genetics, age, and lifestyle can also play a role in how quickly you cut.

When Should You Start Cutting?

You should think about starting your cutting phase about 16 to 26 weeks after you begin bulking. Building muscle takes time, so it’s important to stay in a calorie surplus for at least 16 weeks. By this point, you’ll have a better chance of keeping the muscle you gained when you start cutting calories.

While you might notice some progress in just 8 to 12 weeks, starting your cut too soon could lead to losing some of that hard-earned muscle. 

To figure out when to start cutting, check your body fat percentage. You can do this by dividing your weight in kilograms by your height in meters. 

For men, it’s a good idea to start cutting when your body fat is between 15% and 20%. For women, aim for the 23% to 28% range before beginning your cut. 

Also, try to avoid starting your cut around major holidays or vacations. It can be tough to stick to your nutrition and fitness plan during those times. Waiting for a quieter period can help you stay on track!

Best Supplements to Improve Your Cutting

1- True Shred by Hard Rock Supplements

True Shred is a hybrid cutting agent designed to support your cutting cycle. It combines natural anabolics and hormone enhancers (without prohormones) to help you achieve a lean and toned physique. 

This supplement aims to support muscle hardening, muscle growth, testosterone levels, growth hormone levels, and metabolism. True Shred offers a comprehensive approach to cutting in one product.

Key Benefits

• It increases muscle hardness.
• It improves lean muscle mass.
• It helps improve your strength.
• It reduces body fat.
• It improves vascularity.
• It enhances your testosterone levels.
• It helps reduce estrogen levels.
• It increases your metabolism.
• It improves your growth hormones.
• It helps increase protein synthesis.
• It boosts your endurance.

Key Ingredients

• 7-Keto DHEA
• Colostrum
• Bulbine Natalensis
• Chinese Smilax/Laxogenin
• L-Norvaline
• T2
• Androsta-3, 5-diene-7, 17-dione

Customer Reviews

 True

“I noticed a difference within 3 days. Even on the days I don’t train, I notice a difference.”

-Robert J.

 True shread

“I had noticed strength gains starting around 2.5week mark.i also leaned out. I will definitely take this again.”

-Matt I.

 True Shred Rocks

“Love this product, good for leaning out, energy and does cut my appetite, have been using this for years, highly recommend this”

-HULKSTER

2- AlphaBuild by Olympus Labs

AlphaBuildis designed to enhance muscle-building potential while also helping the body burn fat. This formula aims to support fat loss and increase muscle growth through various mechanisms. 

It works by inhibiting myostatin, a muscle-limiting factor, and enhancing mitochondrial function and energy production. 

Additionally, it may improve insulin sensitivity and amplify cyclic adenosine monophosphate (cAMP), an important signaling molecule for muscle growth and fat burning. In summary, AlphaBuild is formulated to help you build muscle, increase strength, and support fat loss.

Key Benefits

• It increases ATP production.
• It improves muscle protein synthesis.
• It boosts vascularity.
• It helps improve lean muscle growth.
• It enhances insulin sensitivity.
• It increases fat oxidation.
• It enhances lipolysis.
• It helps boost exercise performance.
• It supports overall strength.
• It speeds up your overall recovery.

Key Ingredients

• Epicatechin PhytoFUSETM
• Epicatechin
• α-Ionone
• Abscisic Acid
• Chromium Picolinate

Customer Reviews

 Loving it so far..

“I started it last Saturday. Did chest yesterday. Massive pump. Enjoying so far, full review coming soon.”

-Josh S.

 Alpha build

“Been using for little over a week seem to be working as advertised so fa far very happy with this supplement”

-Al P.

 A truly great product

“One of the best aspects of this supplement is the pump/fullness you feel almost constantly. Even without a pre workout this stands well on its own. Still have around two weeks left and I’m down 3.5 pounds with strength still increasing. If you’re hesitant on buying it just pull the trigger and do it, it’s worth it.”

-Matthew B.

3- AlphaRip by Olympus Labs

AlphaRip is a formula designed to promote muscle growth and fat loss through various effective pathways. It works by inhibiting myostatin, which limits muscle growth, and enhancing mitochondrial function to improve energy production and exercise performance. It also aims to increase insulin sensitivity and support beneficial pathways in the body. 

One key ingredient is Ursolic Acid PhytoFUSE™, a new form of ursolic acid that addresses bioavailability issues and provides benefits for both muscle building and fat loss. Another important ingredient is RipFACTOR®, a clinically studied herbal formula known to help accelerate muscle growth. 

Additionally, AlphaRip contains α-Cedrene, which is believed to enhance the activity of olfactory receptors, leading to increased levels of cyclic adenosine monophosphate (cAMP) in muscle and fat cells.  

This ingredient is included to support muscle protein synthesis and promote muscle mass while also helping to prevent muscle breakdown and support fat loss.

Key Benefits

• It improves your body's recomposition.
• It increases ATP production.
• It helps increase protein synthesis.
• It enhances vascularity.
• It boosts lean muscle growth.
• It increases fat oxidation and lipolysis.
• It helps improve stregth.
• It speeds up your muscle recovery.
• It improves your overall performance.

Key Ingredients

• Ursolic Acid PhytoFUSETM
• RipFACTOR®
• α-Cedrene

Customer Reviews

 Awesome

“Almost complete with first bottle I am loving it so far. Female trying to build or maintain in her 40's seems to be helping. Will continue to use working on changing my composition.”

-Sharon W.

 AlphaRip

“This supplement is great, at sixty eight years old, I feel and look stronger, than I have in years. This is my first bottle and won’t be my last. I feel, I have increased in my muscles size and shape. Keep up the great work.”

-Robert R.

 Rip into Summer

"So far so good, although I don't see drastic changes. I think a 2nd bottle will elevate my changes!"

-Christa W.

4- The Muscle Sculptor by Vital Alchemy

The Muscle Sculptor is formulated to promote fat loss while helping to maintain muscle. It aims to provide clean energy, enhance protein synthesis, suppress appetite, and manage cortisol levels. 

This supplement includes a fat-burning ingredient that boosts metabolism and suppresses appetite, helping to reduce unwanted body fat and reveal muscle definition. 

In addition, it contains a natural anabolic ingredient aimed at supporting muscle mass growth. This combination is intended to help you build muscle while reducing the fat that can obscure muscle definition.

Key Benefits

• It enhances your lean muscle mass.
• It increases your protein synthesis.
• It helps reduce your body fat.
• It increases your energy levels.
• It helps reduce your cravings.
• It increases your metabolism.
• It improves your muscle recovery.
• It boosts your mood and focus.
• It reduces water weight.
• It enhances your thermogenesis.
• It supports your overall strength.

Key Ingredients

• Epicatechin
• Yohimbine HCl
• Caffeine Anhydrous
• Grains of Paradise (ParadoxineⓇ)
• Phosphatidyl Serine
• DiCaffeine Malate
• Evodia Rutaecarpa
• Citrus Aurantium
• Celery Seed Extract

Customer Reviews

 Favorite supplement for fat loss and maintaining muscle.

“This is one of the best supplements I have come across for both objectives. It provides clean non jittery energy, focus and appetite control along with fat loss and muscles gain. Highly recommend.”

-Doc G.

 Love this product.

“My go to everytine am trying to cut. I usually stack it with True Shred and i get great results, losing fat and keeping my lean gains.”

-Tunde S.

 Muscle Sculptor is Legit

“I have taken this on and off for about 2 years. I believe it is essential to my supplementation. I have energy and focus but also am able to retain my *********** while cutting which I haven’t been able to do using other supplements.”

-Dan

5- Recomp20 by SNS

Recomp20 by SNS (Serious Nutrition Solutions) is a supplement designed to support body recomposition goals. Body recomposition involves losing body fat while simultaneously building lean muscle mass, which can improve your overall physique and physical performance.

Key Benefits

• It increases fat loss while preserving your muscle mass.
• It helps improv lean muscle mass.
• It supports your strength and overall performance.
• It accelerates your muscle recovery.
• It boosts your strength.

Key Ingredients

• Symplocos Racemosa Extract
• Cocoabuterol®
• Bioperine®

Conclusion

Cutting after bulking is a key phase for those looking to achieve a lean and defined body. This process involves reducing body fat while trying to keep muscle mass. 

It usually begins around 16 to 26 weeks after bulking when you’ve gained enough muscle. During this phase, focusing on a balanced diet that includes enough protein is essential. 

It’s also important to avoid common mistakes, such as reducing calories too much or neglecting strength training, as these can lead to muscle loss. 

Overall, cutting is about finding the right balance to reveal the muscle you’ve built during bulking. With the right approach, you can work towards a leaner and more defined physique.

[Related] How Long Should I Bulk Before Cutting?