3 Strategies to Navigate Gender Dysphoria When Cutting and Bulking

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Cutting and bulking can feel different if you’re trans.
 
The difference isn’t physiological, but rather psychological and emotional.
 
In this article, I’m going to share three strategies I’ve found very effective to help my clients navigate these complex and difficult emotions.

Like cis people, we gender-diverse individuals are influenced by some frankly ridiculous societal standards, such as:
 
1) How a man’s/woman’s body “should” look;
 
2) How a man or a woman “should” look in order to “best” express their “masculinity” or “femininity”; and
 
3) The idea that “lean and muscular” is good, whereas “fat” is bad.
 
Unlike cis people, we also struggle with…
 
1) Gender dysphoria.
 
Bulking can be a bit of a mindfuck because, even when you’re taking the most effective approach, it’s inevitable to gain some extra fat.
 
For some, this additional tissue can amplify AFAB or AMAB features that are incongruent with their identity, such as the hip and thigh area for a lot of trans masculine individuals.
 
For others, cutting can be a problem for the same reason, whereby being in a smaller body highlights physical traits that trigger dysphoria, like a small chest for trans feminine people.
 
2) We also struggle with feeling like our body “has no place”.
 
For instance, in a society that only provides “ideals” and “representation” for cis men’s and women’s bodies, where do non-binary people fit in?
 
What about trans men and women who prefer a different presentation than the archetypical “standard”?
 
While the current appearance-related societal standards can be harmful, having no direction or sense of belonging at all can be painful, too.
 
I’m trans myself, and so are the majority of my clients.
 
And these are three effective strategies to navigate these emotions:
 
#1. Reframe.
 
Both your “cutting” and “bulking” physiques are temporary.
 
They serve a purpose––to help you build your ideal physique. They’re not your ideal physique yet.
 
Try to appreciate them as steps towards the body you’re trying to build, even though they may feel uncomfortable at times.
 
#2. Work on your body image.
 
In 2024, I took a course on how to help my clients nurture their body image.
 
One of the most important learning points for me was that building muscle or losing fat alone will not always help you improve your body image because this concept goes beyond appearance.
 
In fact, body image is defined in the scientific literature as the collection of thoughts and feelings we have about our appearance, and the actions that these thoughts and feelings can trigger.
 
So, while changing your appearance in a way that feels more aligned with your gender and aesthetic preferences can help enhance your body image, it will not help you if you tie too much of your confidence, identity, and/or self-worth to the way you look.
 
In that case, you also need to do some mental work in order to build your confidence with your actions rather than your appearance, and to separate your identity and self-worth from your physique.
 
For gender-diverse people dealing with dysphoria in the pursuit of their physique goals, this question is a great starting point:
 
How can you express your identity through your actions instead of your appearance?
 
#3. Reflect on the pros and cons of each phase, not just the cons.
 
Maybe you’re not comfortable with gaining fat in certain places when bulking, but…
 
You love the extra energy.
 
And the extra food.
 
And training feels amazing.
 
Conversely, maybe you’re not comfortable with looking smaller in certain areas when cutting, but…
 
You can finally see the muscle you were building before the cut.
 
Your veins are popping, which is very cool if you ask me.
 
And, if you struggle with your appetite, it’s nice not to feel as full as when you were bulking.
 
Conclusion
 
How do you experience cutting and bulking as a gender-diverse person? I’d love to hear your thoughts in a comment.
 
Thank you for reading. May you make the best gains.
 
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