Rethinking Bulking and Cutting: A Modern Approach to Getting Lean and Strong

This episode breaks down the practical science behind body recomposition and explains why everyday athletes do not need to follow the old bulk-then-cut model. Anthony outlines the three pillars that make simultaneous fat loss and muscle gain possible and describes how rate of weight loss directly influences strength, performance, and fatigue. He also walks through the research comparing fast versus slow weight loss and explains why deep energy deficits often backfire. Listeners will learn how resistance training and protein intake create a favorable physiological environment during a calorie deficit and what a sustainable recomposition strategy looks like in the real world. The episode closes with actionable takeaways and guidance for tracking progress over weeks and months, not days.

Key Topics Covered:

The conversation explores the origins of traditional bulking and cutting and why these approaches can undermine long-term performance for non-elite athletes. Anthony explains the optimal rate of fat loss, how energy availability shapes recovery and training quality, and why resistance training becomes the primary signal for maintaining lean tissue. He also discusses protein requirements during calorie restriction, examines key studies on recomposition, and provides a clear framework for creating a practical, sustainable plan that supports strength, performance, and physique goals simultaneously.

Relevant Science & Articles Mentioned:

Garthe et al. (2011). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International Journal of Sport Nutrition and Exercise Metabolism.

Layman et al. (2005). Dietary protein and exercise have additive effects on body composition during weight loss in adult women. Journal of Nutrition.

Longland et al. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. American Journal of Clinical Nutrition.

Phillips and Van Loon (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism.

Helms et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition.

Episode Disclaimer:

All content in this episode is informational only and not medical advice. For the full site disclaimer, visit hagelestrength.com/disclaimer.