A recent discussion on the radio caught my attention, prompting me to seek out the BBC article they referenced. This article summarises my findings from that BBC source (see link below), along with insights gathered from additional research.
In recent years, the “cut and bulk” diet – once the preserve of competitive bodybuilders – has become a mainstream trend among teenagers, especially in the UK. Fuelled by social media, changing body ideals, and the desire for a muscular, “ripped” physique, more and more adolescents are experimenting with cycles of bulking (caloric surplus to gain muscle) and cutting (caloric deficit to lose fat). But what is driving this trend, and is it a healthy approach for growing bodies?
The fundamentals: What are bulking and cutting?
Bulking and cutting are cyclical dietary and training strategies. During the bulking phase, individuals intentionally consume more calories than they need, combined with intense resistance training, to maximise muscle growth. The cutting phase follows, with reduced calorie intake and continued training, aiming to shed body fat while preserving muscle mass. These methods originated in bodybuilding, where individuals would bulk up in the off-season and cut before competitions to achieve maximum muscle definition. Over time, these practices have filtered into mainstream fitness culture, with many recreational gym-goers and, increasingly, teenagers adopting them in pursuit of aesthetic goals.
Why are teenagers so drawn to ‘getting ripped’?
Psychological drivers: Adolescence is a period of intense self-discovery and identity formation. For many teenagers, physical appearance – especially muscularity – becomes a key part of self-concept. The desire to achieve an “extraordinary self” that is admired and respected can motivate extreme fitness goals. Body dissatisfaction, fuelled by the idealisation of lean, muscular physiques in media and online, is a powerful driver. Some teens are perfectionists, seeking mastery and control through their bodies, while others are drawn to the physical and psychological pleasure of intense exercise and visible progress.
Social and cultural pressures: Peer influence is a major factor. Gym culture, sports teams, and online communities reinforce the value of muscularity and leanness. Social media platforms like TikTok and Instagram amplify these pressures, with hashtags like #shreddedphysique garnering billions of views. Fitness influencers and celebrities serve as role models, and achieving a “ripped” body can bring social validation, popularity, and even romantic attention.
How common is bulking and cutting among teenagers?
While precise UK statistics are still emerging, international and qualitative UK data suggest the trend is widespread. Nearly half of young men and one in five women, transgender, and gender non-conforming individuals aged 16–30 have engaged in bulking and cutting cycles in the past year. In the UK, boys as young as 13 or 14 are participating, with some starting gym routines at 11. Social media is a key driver, with many teens learning about these diets from influencers and online communities.
What are teenagers actually doing?
Teenagers’ approaches to bulking and cutting vary widely. Some follow balanced, high-protein diets and structured gym routines, while others engage in “dirty bulking” (high-calorie, low-nutrient foods) or extreme fasting. Many document their journeys online, seeking validation and sometimes influencing others. There are also many anecdotal reports of teens using risky weight loss products, prescription drugs, or engaging in crash dieting (although there is limited verified data on this) – all in pursuit of rapid body transformation.
Is bulking and cutting a good or bad approach for teenagers?
The physiological risks: Health professionals are nearly unanimous: bulking and cutting diets are not appropriate for teenagers. Adolescence is a critical period for growth and development, and extreme dietary practices can disrupt these processes. Cutting phases can lead to nutritional deficiencies (iron, calcium), impair bone growth, delay puberty, and cause hormonal imbalances. Bulking, if not carefully managed, can result in excessive fat gain and overuse injuries. Repeated cycles of caloric restriction can slow metabolism and place stress on organs. There is also a heightened risk of developing eating disorders and muscle dysmorphia.
The psychological and social consequences: The psychological toll can be significant. Strict dieting, body image concerns, and social comparison can contribute to anxiety, depression, and low self-esteem. The risk of disordered eating is particularly high, with some teens developing anorexia, bulimia, or binge eating patterns. The pursuit of muscularity can become obsessive, leading to compulsive exercise and unhealthy supplement use.
What do the experts say?
Nutritionists, paediatricians, and adolescent health specialists strongly advise against bulking and cutting for teenagers. They recommend focusing on balanced, nutrient-dense diets and regular physical activity to support healthy growth. Any dietary manipulation for physique goals should only be undertaken with professional guidance. Those with a history of disordered eating or certain medical conditions should avoid these practices altogether.
In summary, the desire to be fit and healthy is positive, but the cut and bulk approach carries significant risks for teenagers. The physical, psychological, and social consequences can be severe and long-lasting. Health experts advocate for balanced nutrition, age-appropriate exercise, and a focus on overall wellbeing rather than extreme dietary cycles. For teenagers – and those who care for them – the message is clear: getting “ripped” should never come at the expense of health.
Links
Primary source (BBC article)
Clegg, R., 2025. Cut and bulk: Teenagers explain why they want to get ripped. Yahoo News. [online] Available at: https://health.yahoo.com/wellness/fitness/articles/cut-bulk-teenagers-explain-why-050633531.html [Accessed 20 Sep. 2025].
Other sources
Ganson, K.T., Cunningham, M.L., Pila, E., Rodgers, R.F., Murray, S.B. and Nagata, J.M., 2022. “Bulking and cutting” among a national sample of Canadian adolescents and young adults. Eating and Weight Disorders – Studies on Anorexia, Bulimia and Obesity, 27, pp.3759–3765. Available at: https://link.springer.com/article/10.1007/s40519-022-01470-y [Accessed 23 Sep. 2025].
Medical News Today, 2022. Bulk and cut dieting linked to eating disorders, muscle dysmorphia in youth. [online] Available at: https://www.medicalnewstoday.com/articles/bulk-and-cut-dieting-linked-to-eating-disorders-muscle-dysmorphia-in-youth [Accessed 23 Sep. 2025].
Fatherly, 2022. Bulking and cutting is massively popular — and seriously problematic. [online] Available at: https://www.fatherly.com/health/bulking-and-cutting-study [Accessed 23 Sep. 2025].
Performance Canteen, 2024. Is it ok for a teenage boy to bulk and cut? [online] Available at: https://performancecanteen.co.uk/is-it-ok-for-a-teenage-boy-to-bulk-and-cut/ [Accessed 23 Sep. 2025].
Ganson, K.T., Cunningham, M.L., Pila, E., Rodgers, R.F., Murray, S.B. and Nagata, J.M., 2022. ‘Bulking and cutting’ linked to symptoms of muscle dysmorphia and eating disorders. SciTechDaily, 15 October. [online] Available at: https://scitechdaily.com/bulking-and-cutting-linked-to-symptoms-of-muscle-dysmorphia-and-eating-disorders/ [Accessed 23 Sep. 2025].
Gaffney, C., 2022. Bulking and cutting: is it safe for your metabolism? The Conversation, 7 November. [online] Available at: https://theconversation.com/bulking-and-cutting-is-it-safe-for-your-metabolism-193686 [Accessed 23 Sep. 2025].
de Brabandere, M., Vanwesenbeeck, I. and Hudders, L., 2025. Turning likes into lifts: Understanding how adolescents experience fitfluencer content and the opportunities it offers them. International Journal of Qualitative Studies on Health and Well-being, 20(1), Article 2467520. [online] Available at: https://psycnet.apa.org/record/2025-86937-001 [Accessed 23 Sep. 2025].
Baig, W.S., Elahib, H. and Hashmi, N.U., 2023. Impact of Social Media Fitness Contents on Health and Fitness Motivation of the Users. Global Digital & Print Media Review, VI(IV), pp.66–80. [online] Available at: https://www.humapub.com/admin/alljournals/gdpmr/papers/1ZW7kTqw6E.pdf [Accessed 23 Sep. 2025].
Vuong, A.T., Jarman, H.K., Doley, J.R. and McLean, S.A., 2021. Social Media Use and Body Dissatisfaction in Adolescents: The Moderating Role of Thin- and Muscular-Ideal Internalisation. International Journal of Environmental Research and Public Health, 18(24), Article 13222. [online] Available at: https://www.researchgate.net/publication/357064112_Social_Media_Use_and_Body_Dissatisfaction_in_Adolescents_The_Moderating_Role_of_Thin-_and_Muscular-Ideal_Internalisation [Accessed 23 Sep. 2025].
Salamon, M., 2023. A muscle-building obsession in boys: What to know and do. Harvard Health Online, 12 May. [online] Available at: https://www.health.harvard.edu/blog/-a-muscle-building-obsession-in-boys-what-to-know-and-do-202305122934 [Accessed 23 Sep. 2025].
