Check your starting body fat
Bulking works best from a lean base because you gain more muscle relative to fat and can bulk longer before you look soft. If you are above roughly 15 percent as a man or 23 as a woman, cut first.
How do I know if I should bulk?
Bulk if you are lean, roughly under 15 percent body fat for men, and your main lifts have stalled at maintenance.
The quick answer
Bulk when you are relatively lean, roughly under 15 percent body fat for men or 23 percent for women, and you want to add size and strength. If you can still see decent muscle definition and your lifts are progressing slowly at maintenance, a small surplus will speed growth. If you are carrying more fat, cut first, then bulk from a leaner base.
How to think about it
Bulk slowly
Aim for a small surplus of about 250 to 500 calories a day for roughly 0.25 to 0.5 kg gained per week. Faster than that is mostly fat. Keep protein at 1.6 to 2.2 g per kg and train progressively.
Beginners can recomp
If you are new to lifting or returning after a break, you can gain muscle and lose fat at maintenance calories, so you may not need a dedicated bulk yet. Experienced lifters get more from a clear surplus.
Do this
- Assess leanness firstBulk from under about 15 percent body fat for men, 23 for women, else cut.
- Keep the surplus smallTarget 250 to 500 extra calories and about 0.25 to 0.5 kg a week.
- Consider a recompBeginners and returners can grow at maintenance before bulking.
Keep going
How SUUPR helps
Bulk if you are lean, roughly under 15 percent body fat for men, and your main lifts have stalled at maintenance.