© 2035 by The Clinic. Powered and secured by Wix
Cut Smart. Bulk Right.
Build Intentionally.
Understand the difference, avoid the guesswork, and structure your nutrition to match your goals.
What is Cutting?
Cutting is the process of reducing body fat while maintaining as much lean muscle as possible. It’s not about starvation — it’s about a structured calorie deficit, enough protein, and smart training.
Calorie Deficit
The number of calories needed to lose weight varies from person to person.
Start with a 300–500 calorie deficit below your estimated maintenance.
After 1–2 weeks, reassess your weight. If the scale isn’t trending down, reduce your intake by another 100–200 calories and monitor again. Repeat this process until you're losing weight at a gradual pace — typically 0.5 to 1 pound per week — or until you reach your goal.
High protein intake
Eating enough protein is essential during a cut to preserve lean muscle mass. Without it, your body may break down muscle tissue to compensate for reduced energy intake.
Aim to eat at least 1 gram of protein per pound of your starting body weight to help prevent muscle loss and support recovery during a calorie deficit.
Weight Training
During a cut, your goal isn't to set PRs — it’s to maintain strength and muscle. Stick with compound movements, train with intensity, and avoid drastically reducing volume. Cardio can support fat loss, but lifting weights is what protects your muscle.
See training section to explore which exercises and splits we recommend at REM fitness.
Sleep & recovery
Recovery becomes even more important when you're in a deficit.Aim for 7–9 hours of quality sleep per night.
Inadequate rest increases muscle breakdown, reduces performance, and disrupts hunger-regulating hormones.
Fat loss rate
A sustainable fat loss rate is around 0.5 to 1 pound per week. Faster rates increase the risk of muscle loss and rebound weight gain. Remember: slow progress is lasting progress.
What is Bulking?
Bulking is about fueling your body to build muscle. That means eating in a calorie surplus — but doing it intelligently to avoid unnecessary fat gain.
Calorie Surplus
To build muscle, you need to eat more than you burn — but just enough.
Start with a 250–400 calorie surplus, adjusting based on how lean you are and how aggressively you want to gain.
Avoid the temptation of a “dirty bulk” — consuming excess calories without restraint. While it may lead to faster weight gain, it also results in unnecessary fat accumulation, making your next cutting phase longer and more difficult.
High protein intake
The general recommendation for active individuals is to consume around 1.0 gram of protein per pound of body weight (2.2 g/kg) per day.
For those engaging in intense resistance training or bulking, slightly higher intakes — up to 1.4–1.6 g/lb (3.0–3.5 g/kg) — may offer marginal benefits in specific contexts such as aggressive calorie surpluses or advanced training.
Progressive Overload
To build muscle effectively while bulking, you need to gradually increase training intensity over time — by adding weight, reps, sets, or reducing rest. This principle ensures your muscles are consistently challenged and adapting.
Progression should be intentional, not reckless. Always prioritize form, recovery, and smart programming.
Time INvestment
Muscle growth takes time and consistency. A well-structured bulk should last at least 8–16 weeks to allow for measurable progress — though longer phases of 6–12 months may be appropriate depending on individual goals and training experience.
Rushing the process often leads to unnecessary fat gain and poor training quality. Stay patient, monitor your progress, and trust the timeline.
Track & Reassess
Reassess your progress every 2–3 weeks. Don’t fixate on calorie numbers — focus on results.
A steady weight gain of 0.25 to 0.5 lbs per week indicates you're on track for lean mass without excessive fat.
If weight isn’t moving, slightly increase calories and reassess again. Consistency and adjustment are key.