Bulk or Cut?

 1/10/2025 Issue #2



            Fit Tip: Bulk or Cut?    .     


What is a bulk vs a cut? Why do one or the other? Which one should I be doing?

A bulk is achieved by averaging an overall surplus in calories consumed vs calories expended over a period of time. One might choose to bulk in order to put on some muscle mass; you can’t build something from nothing after all. This might sound scary to one who has worked so long to lose weight or at least to not gain weight. If you are fairly lean, or have been calorie deprived for a while, and also want to gain some muscle, then intentionally eating just a little more than maintenance could benefit you for a while. Sidenote: you can make some strength gains even while in a calorie deficit if you are somewhat new to strength training; this is commonly known as “newbie gains” and is a wonderful phenomenon. 

The opposite is known as a cut or cutting. This is really just a fun term for the one true way to lose weight: being in a calorie deficit. Eat less than your body expends for a period of time. There are a lot of “secrets” and promises and pills tied to weight loss, but you can’t ignore the law of thermodynamics. While I believe this is true, I also am careful never to give such blunt, black-and-white advice to someone trying to lose weight. Why? Because telling someone to eat less and move more has rarely been effective (but hey, what else is your doctor supposed to say in your 10 minute visit.) Back to cutting: when should I cut aka go in a calorie deficit? If you are a male and your body fat percentage is over 25% you should probably go on a cut. If you are a female and your body fat percentage is over 30% you should probably go on a cut. 

On any given day we are always doing one or the other, but when you hear people talking about bulking or cutting they are generally referring to a conscious effort they are making to change their body composition through diet. 


          Viral Surge

Check out this video that breaks down this year's Flu season: The 2025 Winter Viral Surge Not only does Dr. Seheult break down the numbers for this year's illnesses, but also explains what factors most likely cause surges in influenza. His take: the data seems to show it’s mostly because of less sunlight. His suggestion to avoid the virus: Go outside and get as much sunlight as you can, especially during the winter. 

Fun fact: I had lectures in Respiratory Therapy school from Dr. Seheult, and then worked with him in the ICU at Redlands Community Hospital in Southern California. His Youtube videos served as a great resource for students for many years before he gained tons of views and followers (mostly due to posting the most informative pieces available on COVID-19).



            .Challenge for the Week: Try a New Exercise.

Try out a new exercise in the next week. Or do that one that you have been avoiding. Need some ideas? Look these up: Turkish get-up. Suitcase Deadlift. Z Press. Birddog. Front-loaded squat or lunge. Windmill. Incline Bench Bicep Curls. Have fun with it and try to learn or master something new. 




Win the weekend!


Brad


Durable Dad Training

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