Teenagers adopt 'cut and bulk' routines as social media fuels demand for ripped physiques

Teenagers across the UK are increasingly adopting "cut and bulk" training cycles and restrictive diets to build highly defined muscles, driven in part by social media trends that celebrate sculpted torsos and viral gym culture.

The cycle involves deliberately overeating for weeks to gain muscle mass and some fat (bulking), then sharply reducing calories to strip away fat for a more defined, "shredded" look (cutting). Some participants describe routines that include near-daily gym sessions, strict calorie counting and following workout plans from influencers.

Fourteen-year-old George Holland is one of the youngest people publicly documenting that lifestyle. Holland, who started lifting at 11, won bronze in the under-19s category at the National Amateur Body-Builders' Association finals and posts his progress to more than 140,000 followers. He said he trains in a schedule of four days on, one day off, then four days on, and is currently in a bulking phase consuming about 4,100 calories a day before planning to cut to about 2,200 calories over several weeks. Holland said he is coached by former Mr Universe Eddie Ellwood and is bench-pressing 140kg, squatting 180kg and deadlifting 200kg.

Seventeen-year-old George Hazard, who began training at 12 during lockdown in a makeshift home gym, said gym work became an "addiction" and he now goes five or six nights a week. Hazard described using social media to find training information and said he relies on family to help meet high-protein meal plans. He also credits training with helping his mobility after a surgical procedure to lengthen a femur.

Eighteen-year-old Nat Walney described an earlier period of "dirty bulking" between ages 13 and 16, when he said he consumed mostly ultra-processed foods to grow larger. He later shifted to more restrictive approaches, including what he described as a carnivore-style raw diet of raw steak, eggs and raw milk and intermittent fasting of about 20 hours a day. Walney said the changes helped clear acne and improve how he felt, and that he uses online tools including generative AI to refine his routines.

Doctors, dietitians and coaches caution that some of these practices can be harmful to teenagers. Children's dietitian Lucy Upton said the desire for a muscular appearance is increasingly tied to a single body ideal and warned that much online advice lacks context or credible evidence. "Too often, it's about the look, rather than what healthy really means, which comes in all shapes and sizes," she said, and urged young people to consider the source of online content and be wary of paid endorsements.

Sam Grady-Graham, a GB Boxing coach, said teenagers are still undergoing rapid growth between about 12 and 18 and need a balanced, nutrient-dense diet to support development. He advised caution about restrictive eating and high-intensity training at a young age, saying, "Movement over muscle is the way we look at it. Get the movement right when you're lifting. You might not see progress immediately, but long term, you set yourself a strong foundation to build upon."

Sports nutritionists have raised concerns that extreme cycles of bulking and cutting, prolonged calorie restriction, and aggressive fasting can affect hormone health, growth and development. They also note a potential link with disordered eating and body image conditions such as muscle dysmorphia, where individuals perceive themselves as smaller or less muscular than they actually are.

Online culture amplifies the appeal. Hashtags such as #shreddedphysique have been viewed billions of times, and short video platforms regularly feature young people flexing in school uniforms or sharing rapid-transformation footage. Experts say that while social media can be a source of legitimate information, it often mixes sound advice with untested or dangerous practices taken out of clinical context.

There is some evidence that intermittent fasting and other dietary strategies can have benefits for some adults, but clinicians emphasise the importance of age-appropriate guidance. Extended fasts of several days and highly restrictive diets can pose risks to organ function and overall development, and health professionals recommend supervision for anyone under 18 making significant dietary or training changes.

Young people who train intensively and aim for highly aesthetic goals said they are motivated by discipline, mental-health benefits and visible results. Others described practical obstacles, such as negotiating family meals while trying to adhere to strict plans. Those who have shifted away from extreme approaches reported improvements in wellbeing when they adopted more balanced eating.

As the trend grows, clinicians and coaches recommend promoting a broader concept of fitness that values varied movement, proper technique, regular recovery and a balanced diet that supports growth. They advise parents, educators and young people to scrutinise online fitness content, seek information from qualified professionals, and watch for signs of physical harm or mental-health issues tied to extreme dieting or exercise regimes.

The intersection of youth, social media and fitness culture poses a challenge for public-health messaging: encouraging physical activity and healthy eating while preventing the adoption of strategies that could impair development or foster disordered behaviours. Clinicians say clear, evidence-based advice and accessible professional support for teenagers and families are central to that effort.