DIRTY BULK This is when you eat whatever you want, and as much as you can, to gain weight as fast as possible. Typically this includes a lot of unhealthy junk food. With a dirty bulk, a lot of the weight gained will be from fat, which will not help your situation if you are skinny fat.
Dirty bulking appears attractive. But the promise is false. The sad reality is that dirty bulking will slow down your progress because it adds more fat you'll need to lose later, while significantly slowing down your ability to build muscle.
So, should you cut or bulk first if you are skinny fat? You should bulk first if you are skinny fat. A 10% caloric surplus is optimal to build muscle while ensuring you don't put on a lot of excess body fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut. In humans.
Summary Some skinny people really do benefit from supplementing with mass gainers while bulking. They won't speed up the rate your body can build muscle, but they can make it easier to eat more of the right kinds of calories--protein and starchy carbs.
Combatting skinny fat involves a combination of strength training to build muscle mass and a balanced diet to support overall health. Focus on nutrient-dense foods, limit processed foods and sugar, and incorporate regular exercise, including both cardio and resistance training.
Exercise Regimen. Obviously, to transform a skinny fat build into a more aesthetically pleasing form, you'll have to address your body composition through physical activity, particularly resistance training and some cardiovascular exercise. Intuitively, adding more muscle will correct the "skinny" part of the equation.
👉 Here's the answer: Cut first: If your body fat percentage is above 20-25%. Bulk first: If you look lean but lack muscle size. But remember, bulking doesn't mean eating junk food, and cutting doesn't mean starving yourself!
So is creatine good for skinny guys? Yes, because this supplement helps to increase training performance, perform a greater volume of work, as well as contributes to gaining muscle mass and strength! It is a great addition to regular strength training and a well-planned diet with calorie surplus.
Creatine improves workout performance and increases muscle growth. That's just as important while cutting as while bulking. If you take creatine while losing weight, it should help you burn more fat and keep more muscle.
Most experts think the appropriate body fat range for beginning a bulk or cut should be between 10-15% for men and 20-25% for women. This range is ideal as it provides enough energy to build muscle while allowing for visible definition. Once you hit the upper end of the range, start cutting.
Often referred to as “hard-gainers,” skinny guys might struggle to build muscle due to factors like a fast metabolism that burns calories quickly, less natural muscle mass, or a genetic predisposition. This makes it more challenging to create the calorie surplus needed for muscle growth.
You definitely want to bulk if you are skinny fat. This is for a few reasons: It's much easier to build and preserve muscle in a caloric surplus. If there are any hormonal issues (i.e. high cortisol from stress), cutting would only worsen them.
“I look at a study like this, and it's proof that we shouldn't be promoting dirty bulking,” Dr. Dakkak states. “It increases your fat and your risk of chronic disease without any improvement in performance. There are just too many risks without enough benefits.”
A good rule of thumb for lifters is at least 8 - 12 weeks for bulking and then you can go into your cut phase if you're happy with the results. How long does it take to cut after bulking? The cutting phase varies per person, often cuts are around 8 - 16 weeks, dependent on your goals and achievements.
Using body-fat percentage as your guide, start with a bulk if you are less than 20 percent. If you are a normal weight and have experience lifting heavy or you are between 20 and 25 percent body fat, then you can choose which will get you to your ultimate goal.
Generally it doesn't matter a whole lot the frequency you choose what's important is to keep going until you achieve the desired results. However, for most I recommend bulking for 2-3 months, then cut down for however long you need to get rid of the unwanted amount of fat. Everyone will need a different amount of time.
Consume 0.8-1g per pound (1.6-2.2g per kg) of body weight in protein every day. Consume the rest of your calories from foods composed of carbs and fats. Eat vegetables to keep up your fiber and micronutrient content for your general health. If you are not gaining weight, add more carbs and/or fats to your meal.
One reason for belly fat is a sedentary lifestyle. Even skinny people can spend too much time in front of the television or computer screen, and this can encourage what little extra fat they have to settle into the stomach. A diet high in processed foods can also cause belly fat, even in skinny people.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress.
Bulking also tends to lead to an increase in fat, which is why the cutting phase is needed afterwards. This phase involves eating in a calorie deficit in order to promote a “catabolic” (breakdown) state which will lead to fat loss and enhanced muscle definition.