Cutting, Shredding, Bulking
Fitness strategies come with a variety of terms, and during my journey to find the ideal approach for my goals, I came across cutting, shredding, and bulking. Understanding the differences between them helped me gain clarity on how each approach varies in terms of goals, diet, and training focus.
Cutting
Goal: Reduce body fat while maintaining muscle mass.
Diet: Caloric deficit (eating fewer calories than you burn).
300-500 kcal deficit per day (enough to lose ~0.5-1 lb per week).
Hydration: At least 3L of water daily.
Macronutrients: High protein to preserve muscle, moderate carbs and fats.
Protein: 1.0-1.2g per pound of body weight (to preserve muscle).
Prioritize protein with every meal.
Fats: 20-30% of total calories (for hormone regulation).
Carbs: Fill the remaining calories (to fuel workouts).
Training: Still lifting heavy to maintain muscle, but sometimes with higher reps.
3-5x per week, heavy compound movements.
Keep lifting heavy (don’t drastically reduce weights).
Rep range: 6-12 reps per set.
Rest: 60-90 seconds between sets.
Progressive overload: Maintain intensity even in a deficit.
Exercise selection: Stick to compound lifts.
Lower Body: Squats, deadlifts, lunges, Bulgarian split squats.
Upper Body: Bench press, rows, overhead press, pull-ups.
Arms/Core: Dips, curls, ab rollouts, planks.
Recovery:
Sleep: 7-9 hours per night (essential for fat loss & muscle retention).
Deloads: Reduce volume every 4-6 weeks if feeling fatigued.
Mobility & Stretching: 5-10 min post-workout to prevent injuries.
Cardio: Increased (steady-state or HIIT) to help burn extra calories.
2-4x per week, mix of LISS & HIIT (as needed).
LISS (Low-Intensity Steady State): Walking 30-45 min (good for fat loss without hurting recovery).
HIIT (High-Intensity Interval Training): 15-20 min sprints, battle ropes, cycling (once or twice a week to preserve muscle).
Body Fat: Gradually decreases, but not aiming for extreme definition.
Duration: Can last weeks to months (depending on how lean you want to get).
Best for: Those who want to lean out without extreme fat loss.
Shredding
Goal: Get ripped with ultra-low body fat (visible veins, muscle striations).
Diet: Stricter caloric deficit, often with careful carb timing or even carb cycling.
500-700 kcal deficit per day (faster fat loss but sustainable).
Aim to lose 0.7-1.2 lbs per week without sacrificing muscle.
High-protein, nutrient-dense, low-calorie foods to stay full.
Hydration: 1 gallon (3.7L) of water daily (flush toxins & prevent bloating).
Macronutrients: Very high protein, low-moderate carbs, low-moderate fats.
Protein: 1.2-1.5g per pound of body weight (higher end to maintain muscle).
Fats: 15-25% of total calories (low but necessary for hormones).
Carbs: Lower than usual, but enough to fuel training.
Training: Similar to cutting but may include more supersets, dropsets, and intensity techniques.
4-6x per week
Heavy lifting with moderate reps (8-12 reps per set).
Shorter rest periods (30-60 sec) to increase calorie burn.
Focus on compound lifts with some isolation for detail:
Lower Body: Squats, deadlifts, lunges, Bulgarian split squats.
Upper Body: Bench press, rows, overhead press, pull-ups.
Arms & Core: Dips, curls, planks, hanging leg raises.
Recovery:
Sleep: 7-9 hours per night (crucial for fat loss & recovery).
Mobility & stretching: Helps prevent injuries.
Deload (every 4-6 weeks): If feeling fatigued, reduce intensity.
Cardio: High (HIIT + steady-state to burn fat aggressively).
Mix of mix of LISS & HIIT.
LISS (Low-Intensity Steady State) – 4-6x per week of 45-60 min walks or incline treadmill (burns fat without affecting recovery).
HIIT (High-Intensity Interval Training) – 2-3x per week (15-20 min sprint intervals, battle ropes, cycling).
Fasted cardio (Optional): Some do morning fasted cardio to accelerate fat loss.
Body Fat: Dropped to very low levels (6-10% for men, 14-18% for women).
Duration: Usually a shorter period (weeks) before an event, photoshoot, or competition.
Best for: Those preparing for bodybuilding shows, photoshoots, or wanting an extremely lean look.
Bulking
Goal: Gain muscle mass and strength.
Diet: Caloric surplus (eating more calories than you burn).
300-500 kcal surplus per day (for lean bulking).
Aim to gain 0.5-1 lb per week (any faster, and you might gain excess fat).
Since bulking requires higher calories, focus on nutrient-dense foods.
Hydration: +3L of water daily (muscles need proper hydration).
Macronutrients: High protein and carbs to fuel workouts and recovery.
Protein: 0.8-1.2g per pound of body weight (muscle growth).
Fats: 20-30% of total calories (hormone health).
Carbs: The rest of the calories (fuel for workouts & recovery).
Training: Heavy strength training (progressive overload, lower reps, heavier weights).
4-6x per week
Heavy lifting (6-12 reps per set) to stimulate muscle growth.
Longer rest periods (60-120 sec) for full power output.
Focus on compound movements with some isolation exercises.
Lower Body: Squats, deadlifts, lunges, Romanian deadlifts.
Upper Body: Bench press, rows, overhead press, pull-ups.
Arms & Core: Dips, curls, ab rollouts, hanging leg raises.
Recovery:
Sleep: 7-9 hours per night (muscles grow during sleep).
Stretching & mobility: 5-10 min post-workout to prevent injuries.
Deload weeks (every 6-8 weeks): Reduce volume if feeling fatigued.
Cardio: Minimal to moderate (just enough for heart health).
1-3x per week (LISS), minimal HIIT.
Low-intensity cardio (LISS, 20-30 min walks) – helps with appetite and heart health.
Minimal HIIT (to preserve energy for muscle growth).
Body Fat: Increases slightly since muscle gain usually comes with some fat gain.
Duration: Several months (some do slow “lean bulks” to minimize fat gain).
Best for: Those looking to build muscle mass before cutting down.
Summary Breakdown
If you want to build muscle first:
→ Bulk, then cut later.
If you want to lose fat but still keep strength:
→ Cut.
If you want extreme definition:
→ Shred.
Published: Feb 16, 2025