Should I bulk or cut first?
Short answer
Most men over 40 should cut first, not bulk.
Reducing body fat improves health, insulin sensitivity, and training efficiency.
Verdict
- Body fat > ~18–20%: cut first
- Lean and under-muscled: slow bulk
- Unsure: cut slightly, train hard
Bulking while already soft usually backfires.
Why this causes paralysis
Because bulking is sold as “muscle building” and cutting feels like “going backwards”.
In reality:
- excess fat blunts insulin sensitivity
- training quality drops when conditioning is poor
- motivation improves when body fat drops
Leanness creates momentum.
What changes after 40
After 40:
- fat gain is easier
- fat loss is harder
- muscle retention matters more
So starting leaner gives you more room to operate.
When bulking makes sense
A bulk can work if:
- you’re already relatively lean
- you train consistently
- you accept slow weight gain
- you prioritize performance
This is a controlled surplus, not a free-for-all.
When cutting is the smarter move
Cut first if:
- clothes feel tight
- energy is inconsistent
- health markers matter
- motivation is low
Fat loss often improves training results faster than bulking.
What this means for you
If you’re stuck deciding:
- default to a small deficit
- lift progressively
- reassess after 8–12 weeks
Decisions beat indecision.
Momentum beats theory.
Sources
- Helms ER et al. J Int Soc Sports Nutr.
- Garthe I et al. Scand J Med Sci Sports