Bulking vs Cutting Guide for Indians: Which Should You Do First? (2025)

If you have ever typed "bulking vs cutting" into Google, you have likely seen bodybuilders talking about massive surpluses and extreme shredding. But for most Indians starting their fitness journey, those extreme approaches are not necessary.

Bulking and cutting are the two main phases used to manage body composition. Here is exactly how to do them while eating an Indian diet.

The Core Difference

What is Bulking? (The Desi Way)

Bulking means eating more calories than you burn to give your body the extra energy it needs to build new muscle tissue.

Clean Bulking vs Dirty Bulking

**Clean Bulk (Recommended)**: A moderate surplus. Focus on paneer, eggs, chicken, and dal while slightly increasing rice or roti portions. You gain muscle with minimal fat gain.

**Dirty Bulk (Avoid)**: Eating anything and everything (samosas, burgers, sweets) to gain weight fast. You will gain some muscle, but you will also gain a lot of belly fat that is hard to lose later.

Calorie Example for Bulking

If you are a 65kg Indian male and your maintenance (TDEE) is 2,200 calories, a clean bulk target would be **2,450 calories**.

What is Cutting?

Cutting means eating in a calorie deficit to force your body to use stored fat for energy. The trick is to keep lifting heavy weights so your body keeps its muscle and only burns the fat.

Cutting on an Indian Diet

Cutting is where most Indians struggle because our diet is naturally high in carbs and fats (oil/ghee). To cut successfully:

Reduce oil/ghee in tadkas.

Switch from 2-3 rotis to 1 roti per meal, increasing the serving of sabzi and protein.

Prioritise high-satiety foods like soya chunks and boiled eggs.

The "Skinny Fat" Problem: Body Recomposition

Many Indians fall into the "skinny fat" category — where you have thin arms and legs but carry a significant amount of fat around the belly. If this is you, **do not bulk first**.

Instead, do a **Body Recomposition**: eat at your maintenance calories, keep protein very high (2g per kg), and focus on getting stronger in the gym. Your body will use its own fat stores to fuel muscle building.

Who Should Do What First?

**If you are underweight (BMI < 18.5)**: Bulk first. Focus on eating more and lifting heavy.

**If you have a visible belly (Men > 20% fat, Women > 28%)**: Cut first. Get your fat levels down to a healthy range before trying to build more size.

**If you are a total beginner**: Just focus on a Body Recomposition for the first 3-6 months. Beginners have the unique ability to lose fat and gain muscle at the same time.

Common Indian Food Portions for Each Phase

**Rice/Roti**: Bulk (2 cups/3 rotis), Cut (1/2 cup/1 roti).

**Paneer**: Bulk (150g), Cut (100g - preferably low fat).

**Dal**: Eat 1-2 cups in both phases, but during a cut, make sure the dal is not swimming in oil.

Use the FitgenZ Calorie Calculator to find your maintenance calories before starting either phase.

Related: How Many Calories Should I Eat to Lose Weight | How Much Protein Do I Need Per Day | Best Indian Foods for Muscle Gain