Free Guide

Cut, Bulk or Recomp?

First: Understand the Difference

A cut means eating in a calorie deficit so you lose bodyweight, mainly with the aim of reducing body fat while maintaining as much muscle as possible.

A bulk means eating in a calorie surplus so you gain bodyweight, mainly with the aim of building muscle while limiting unnecessary fat gain.

A body recomposition means trying to lose fat while building muscle at the same time. This usually works best for beginners, people returning after a long break, or people with higher body fat and relatively low muscle mass.

Option 1: Cut

A cut is usually the best choice if your main priority is losing body fat.

You may want to cut if:

• •You have a relatively high level of body fat
• •You feel uncomfortable with your current level of body fat
• •Your waist has increased significantly
• •You already have a decent amount of muscle but it is hidden by body fat
• •Your main goal is to become leaner and more defined

During a cut, your main priorities should be:

• •Maintain a calorie deficit
• •Keep protein intake high
• •Continue resistance training
• •Maintain strength where possible
• •Use cardio and daily activity to support fat loss
• •Track your progress over time

A moderate deficit is usually easier to maintain than an aggressive one.

The goal is not simply to make the scale drop as quickly as possible. The goal is to lose fat while keeping as much muscle and training performance as possible.

Option 2: Bulk

A bulk is usually the best choice if you are already relatively lean and your main priority is building more muscle.

You may want to bulk if:

• •You are lean but lack muscle mass
• •You want to become bigger and stronger
• •You are comfortable with your current body fat
• •Your physique looks relatively slim or underdeveloped
• •Your main goal is muscle gain rather than fat loss

During a bulk, your priorities should be:

• •Maintain a small calorie surplus
• •Eat enough protein
• •Train hard and progressively
• •Focus on improving performance over time
• •Gain weight gradually
• •Monitor your waist and bodyweight so fat gain does not become excessive

A bulk does not mean eating everything in sight.

The larger your surplus, the more likely you are to gain unnecessary body fat.

A controlled surplus is usually a better approach than a “dirty bulk”.

Option 3: Body Recomposition

A body recomp aims to build muscle while reducing body fat at the same time.

This can be particularly effective if:

• •You are new to resistance training
• •You are returning after a long break
• •You have relatively high body fat and low muscle mass
• •Your training and nutrition have previously been inconsistent
• •You have significant room to improve your resistance training

During a recomp, your priorities should be:

• •Resistance train consistently
• •Eat enough protein
• •Keep calories around maintenance or in a small deficit depending on your starting point
• •Progress your training over time
• •Improve sleep and recovery
• •Be patient

Recomposition is usually slower and less obvious on the scale than a traditional cut or bulk.

Your bodyweight might not change much, but you could still be losing fat while gaining muscle.

That is why progress photos, waist measurements and gym performance can be especially useful during a recomp.

Your Next Step

Ask yourself:

• •What is my current bodyweight?
• •Am I happy with my current level of body fat?
• •Do I already have a good amount of muscle?
• •Is my main goal to become leaner or bigger?
• •How experienced am I with resistance training?
• •What do I want my physique to look like six months from now?

Then choose the approach that gets you closer to that goal.

The next six months will pass regardless.

Make sure you are moving in one clear direction instead of constantly starting again.