Bulk or Cut Quiz

Answer a few questions to determine whether you should bulk, cut, or maintain based on your current situation and goals.

Question 1 of 520% Complete

What is your current body composition?

Your current body composition is one of the most important factors in determining whether you should bulk or cut. Generally, those with higher body fat may benefit from cutting first, while those who are very lean might want to focus on building muscle.

Learn When to Bulk vs Cut

Our recommendations are based on evidence-based principles that consider your body composition, goals, and training experience:

When You Should Cut

Cutting is recommended when you have higher body fat levels (20%+ for men, 25%+ for women) or when fat loss is your primary goal. Research shows that being leaner improves insulin sensitivity, nutrient partitioning, and overall health markers.

• Higher body fat impairs muscle protein synthesis
• Excess fat reduces insulin sensitivity
• Leaner individuals build muscle more efficiently
• Cutting first creates a better foundation for future gains

When You Should Bulk

Bulking is recommended for very lean individuals (under 15% body fat for men, 20% for women) or those who are "skinny fat" with little muscle mass. Research demonstrates that a calorie surplus is essential for maximizing muscle protein synthesis and strength gains.

• Muscle growth requires a calorie surplus
• Very low body fat can impair hormone production
• Progressive overload is easier with adequate energy
• Lean individuals can bulk without major health risks

The decision also depends on your training experience—beginners can often "recomp" (build muscle while losing fat), while advanced trainees typically need dedicated phases. Our quiz considers these factors to provide personalized recommendations.