Whether you're a beginner in bodybuilding or you spend more time in the gym than at home, you've probably already heard about these two essential phases: cutting and bulking . And if you're asking yourself the question "what's right for me?", or "how should I eat and train according to my goal?", you're in the right place. We're going to give you all the keys to seeing things clearly, with concrete advice and our feedback, all without any hassle.

Bulking: Time to Build

Let's start with bulking up . This is often the phase we tackle in winter, when we want to gain muscle, gain more strength, and we don't worry too much if our abs become a little timid.

What is mass gain?

The idea is simple: you consume more calories than you expend to allow your body to build muscle. But be careful, gaining mass doesn't mean "eating anything." Good mass gain is clean, controlled, and well-calibrated.

Food: we focus on quality

What matters here is having a controlled calorie surplus . No need to binge every night. Our recommendations:

• Proteins in quantity (2g/kg of body weight on average),
• Complex carbohydrates for energy (brown rice, sweet potatoes, oat flakes, etc.),
• Good lipids (avocados, oilseeds, olive oil).

At Squad Nutrition, we've gotten into the habit of adding whey protein after workouts to aid recovery, and Creapure® creatine , a must for gaining strength and volume. Honestly, the difference is there after a few weeks of regular use.

And training?

There's no mystery here: to build muscle, you have to lift heavy . We favor:

• Multi-joint exercises (squat, bench press, deadlift),
• Sets of 6 to 10 reps,
• And above all, constant progression : more load, better execution, more volume.

Quick tip: don't forget to rest. Muscles are built outside of the gym, too.

Dry: time for definition

Once you've built muscle, it's time to reveal it. That's when you start cutting . The goal: lose fat while maintaining maximum muscle mass.

The principle of a dry

This is the opposite of bulking up: you create a calorie deficit . But be careful, this is also strategic. If you go down too fast or too low, you lose muscle and end up flat.

What we've learned from our own experiences is that successful cutting is the one that takes its time. Expect to lose 0.5 to 1 kg per week at the most, otherwise you'll be hitting the muscle.

Power supply: cut, but not too much

We mainly reduce carbohydrates, while maintaining:

• A high protein intake (2.2 to 2.5g/kg of body weight),
• Good lipids to avoid disrupting hormones,
• And perfect hydration .

At this stage, Squad supplements are very useful to us: whey isolate to maintain a protein intake without too many calories, BCAAs to prevent muscle loss during sessions, and collagen to protect joints that are put under strain.

And what about training?

Cutting is where cardio comes into play. But not just any old way:

• We keep the weight training heavy so as not to lose muscle,
• We add moderate cardio sessions (like cycling, brisk walking),
• Or HIIT to boost calorie expenditure.

What to avoid: long sessions and extreme fatigue. A good cut is one that you can maintain for several weeks.

How to choose between cutting and gaining mass?

We often ask ourselves the question, especially when we are starting out: where do I start?

Ask yourself two simple questions:

1. Do you already have a muscular base?
2. Do you feel comfortable with your current body fat percentage?

If you're just starting out or are very lean, bulking up is probably the best option to start building muscle. On the other hand, if you already have muscle but a little too much fat, start with a cut to bring out what you've already built.

What if you're somewhere in between? You can opt for body recomposition , but it's a little slower, a little more technical... So if you want visible results quickly, it's better to stick to a well-defined phase.

Mistakes to avoid (and that we have already made)

When you're starting out, you often fall into the same traps. Here are the main ones we recommend you avoid:

• When bulking up : eating anything and everything thinking it's "for the gains." The result? You gain more fat than muscle.
• When cutting : Cut calories too much or do too much cardio. Here too, you risk losing muscle and burning out.
• Don't adapt your training to the current phase. This isn't the same logic for mass gain as it is for cutting.
• Forget taking supplements : it's not magic, but used properly, it can really help you get through a difficult time.

What we remember

Cutting or bulking up are two complementary phases, two tools for progressing according to your goal. And frankly, we've tried them all. We've had some rather sloppy bulking, some too-quick cuts, but through trial and error, and above all, listening to our bodies, we've found what works.

And now, we're sharing it with you. Whether you want to gain muscle or reveal what you already have, the key is to take it step by step, with a clear and tailored plan. And if you need a helping hand, don't forget that at Squad Nutrition, we support you with products designed to help you perform and progress in the best possible conditions.

Discover the “Mass Gain” pack

In summary

If you have any questions, or if you want to share your experience, we're here to chat. And above all, remember: your body is your project. So whether you're cutting or bulking up, go for it, but go for it with the right support.