Video summary

How to Know If You Should Bulk or Cut

Main summary

Key takeaways

Wellness and Self-Improvement

Key wellness & productivity strategies (bulk vs. cut decision system)

  • Record progress & stay accountable

    • Track strength/fitness data (using an app) so you can visibly see where you’re improving.
    • View “recording workouts” as one of the best ways to stay consistent and reach physique goals.

  • Use a structured, step-by-step decision framework

    • Don’t “work haphazardly” in the gym—plan training so your effort turns into measurable progress.
    • Think in “checklist/box” steps rather than vague intentions.

  • Base everything on your goal (and make it specific)

    • Only consider bulk or cut if you’re currently unhappy with your physique; otherwise maintain.
    • For most people aiming to look good without clothes, target roughly 10–12% body fat (with a “fit” range often cited up to ~15%).
    • Make goals measurable, e.g.:
      • Weight range
      • Visible abs/definition
      • Arm/leg measurements
      • Biceps/neck girth

  • Estimate body fat percentage (roughly) + verify with tracking

    • Use a body fat estimation chart (Google) for a rough range.
    • If possible, the most accurate method is DEXA scanning (clinic).
    • Because device estimates can fluctuate, use a practical approach:
      • Track waist measurements
      • Take photos
      • Re-check progress toward the target range

  • Classify your physique, then choose the right phase

    • “Skinny fat” (~15–20% body fat; low muscle + some belly/sides)
      • Start with cutting (“drying”) using a calorie deficit
      • Reaching ~10–13% should increase muscle definition and abs visibility (while you continue training to avoid becoming just “skinny”)
      • If you get lean and still feel you lack muscle → transition to mass gain
    • Very thin (~10–13% or less)
      • If you’re too skinny with low muscle: switch to mass gain (bulk) using a calorie surplus
      • Expect some fat gain during surplus, then cut again later
    • Overweight (often ~20%+)
      • Follow the same logic as “skinny fat,” but dieting will likely take longer
      • Strategy for long cuts:
        • After 4–6 months of dieting, take a break at maintenance calories for ~1 week to reduce stress from the deficit, then continue

  • Adopt a cycling mindset (phases over perfection)

    • Use a repeating “thermostat/loop” approach:
      • Cut → reach target leanness (often ~10–13%) → if needed Bulk → then Cut again
    • This is framed as a long-term process (years), not a quick transformation.

  • Training + diet consistency beats random effort

    • Without the correct calorie strategy for your body type and goal, you may:
      • gain fat faster
      • train suboptimally
      • end up worse after months

Self-care / mindset elements mentioned

  • Expect temporary “not perfect” look during transitions

    • If family/others say you look too small, that can be part of the process.
    • Leaning down too fast to “look ideal” in weeks is usually unrealistic.

  • Be aware of body dysmorphia / distorted self-perception

    • Even fit, muscular people may feel “small forever” despite objective improvements.
    • Practice looking at progress more objectively.

Presenters / sources

  • Presenter: Eric (referenced as “Eric” throughout)
  • Sources mentioned: Google (specifically a “body fat estimation chart for men”; no specific author named)
  • Clinical tool mentioned: DEXA scans

Original video