I recently read a few discussions started by men around 40 asking the same question:
“Should I bulk or should I cut?”
I found the discussions interesting. Some wanted bigger muscles. Others were worried that eating more would bring back the belly they’d worked so hard to lose.
My take? If you’re a dad over 40 who’s spent years lifting and has put on extra fat along the way, I’d start with a cut.
You probably already have more muscle than you think.
You’ve trained. You’ve built some strength. But over the years, extra pounds have accumulated, and the muscle underneath has become harder to see.
Before you decide you need to get bigger, give yourself a chance to see what you’ve already built.
Give yourself time
And by “cut,” I don’t mean a brutal six-week bodybuilding diet.
I mean giving yourself four to six months to work steadily in a moderate calorie deficit, adjusting as you make progress.
Eat a little less than your body uses. Get enough protein. Keep lifting.
Keep lifting while you lose fat
That last part matters. You want to give your body a reason to hold on to the muscle while you lose fat.
Use it or lose it.
And here’s the interesting part: you may even build some muscle along the way, especially if you’re getting back into lifting after a break or finally training consistently.
A moderate deficit doesn’t automatically switch off your body’s ability to adapt to strength training. Muscle gain is still possible, although it’s harder in a deficit and isn’t guaranteed.
The main job is to lose fat while keeping the muscle you’ve worked for. Any new muscle is a bonus.
So if you’ve been stuck debating whether to bulk or cut, and your waist has been growing for years, that’s where I’d start.
Make a start before Christmas
There are still more than three months until Christmas.
You don’t have to finish the whole process by then. But you have enough time to build a routine, lose some fat, and make a noticeable start.
Start now. Give yourself time to see it through.
If you need a strength program to support your cut, fit your life, and help you build solid muscle, 66-Days: Back to Basics is yours for just $17.
