Recomp vs bulk
cnbbnc
Posts: 1,267 Member
Out of curiosity I would like some thoughts on this. I've lost 37lbs and am down to 122 at 5'4. I've been lifting for 7mos now and started a recomp in January.
I've assumed my only option is recomp because although I've gotten somewhat bony on top, I still have considerable fat on the backs of my arms/butt/and the majority of it on my thighs. That being said, I do have some slight definition through my stomach. I have no idea what my fat% is because it's so unevenly distributed, but I would guess about 24.
I know bulking is meant for those with a lower fat% going in, but is there any benefit to doing one with a weird body type like mine? Like...instead of maintaining weight and slowly cutting fat, add a bit of muscle to aid in cutting fat? I guess I mean by increased metabolism?
I don't know that I would ever have the courage to bulk anyway, but it's irritating to feel that recomp is all I will be able to do because of a heavy lower body that I don't think will ever catch up with the rest of me.
I've assumed my only option is recomp because although I've gotten somewhat bony on top, I still have considerable fat on the backs of my arms/butt/and the majority of it on my thighs. That being said, I do have some slight definition through my stomach. I have no idea what my fat% is because it's so unevenly distributed, but I would guess about 24.
I know bulking is meant for those with a lower fat% going in, but is there any benefit to doing one with a weird body type like mine? Like...instead of maintaining weight and slowly cutting fat, add a bit of muscle to aid in cutting fat? I guess I mean by increased metabolism?
I don't know that I would ever have the courage to bulk anyway, but it's irritating to feel that recomp is all I will be able to do because of a heavy lower body that I don't think will ever catch up with the rest of me.
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Interested to hear anyone chime in, because I'm in the same boat. OK with weight, but want to replace fat storage in belly/thighs with muscle. Upper body is very bony...I have no boobs, so all my fat is carried in the lower body. I am 5'2", weigh 106, yet am comfortable in a size 5 jeans due to my large thighs. I've been able to gain nice muscle mass and definition in my arms and back, but can never put meat on my ribs. It's interesting how different people carry fat in different places. If mine was evenly distributed, I'd be happy.0
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I really didn't want to do this, but just for sh!ts and giggles....this is what I'm working with now.
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I really didn't want to do this, but just for sh!ts and giggles....this is what I'm working with now.
hard to tell without more pictures, but I would put you at the 22% range...i would like @Springfield1970 opinion on this.
OP - I think that you should of held off on the recomp until you got to about 18% body fat and then you can run a recomp or bulk as your progress will be more optimal at a lower body fat %.
Are you on a structured lifting program?0 -
I really didn't want to do this, but just for sh!ts and giggles....this is what I'm working with now.
hard to tell without more pictures, but I would put you at the 22% range...i would like @Springfield1970 opinion on this.
OP - I think that you should of held off on the recomp until you got to about 18% body fat and then you can run a recomp or bulk as your progress will be more optimal at a lower body fat %.
Are you on a structured lifting program?
Yup. I had been doing ICF for 4mos, but just switched to PHUL this week because I wanted to do something different.... Should I go back in a deficit and cut down a bit more then?
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I really didn't want to do this, but just for sh!ts and giggles....this is what I'm working with now.
hard to tell without more pictures, but I would put you at the 22% range...i would like @Springfield1970 opinion on this.
OP - I think that you should of held off on the recomp until you got to about 18% body fat and then you can run a recomp or bulk as your progress will be more optimal at a lower body fat %.
Are you on a structured lifting program?
Yup. I had been doing ICF for 4mos, but just switched to PHUL this week because I wanted to do something different.... Should I go back in a deficit and cut down a bit more then?
My suggestion would be yes...maybe do a small deficit 250 calories so you maintain some LBM and drop fat ....0 -
I really didn't want to do this, but just for sh!ts and giggles....this is what I'm working with now.
hard to tell without more pictures, but I would put you at the 22% range...i would like @Springfield1970 opinion on this.
OP - I think that you should of held off on the recomp until you got to about 18% body fat and then you can run a recomp or bulk as your progress will be more optimal at a lower body fat %.
Are you on a structured lifting program?
Yup. I had been doing ICF for 4mos, but just switched to PHUL this week because I wanted to do something different.... Should I go back in a deficit and cut down a bit more then?
My suggestion would be yes...maybe do a small deficit 250 calories so you maintain some LBM and drop fat ....
That's kind of what I figured.... Ok. Thanks.
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I agree with the plan. Even though 122lb seems low, you may be very surprised what happens as you dropped the next pound or two. You could look completely different at 120.
If you are anything like me, it's like my lower half suddenly shrinks when I am below 20%, it's just so hard to get the balance right (keeping the boobs!).
I'd slowly slowly cut, measure and have a pair of skinny jeans as a litmus test (no stretch).
I think you are 21-23, but that's a guess and I haven't seen enough pics. Please keep us posted, I'd love to see what you looked like with 2 lb off, and hear about your measurements.
I definitely wouldn't bulk now if I were you. Cut/bulk or recomp.
I was 15or less when I started my bulk, and I looked like a scarecrow, but i went a little TOO low I think.
Then you can bulk, and hopefully be astonished.
Well done on your progress so far!
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Springfield1970 wrote: »I definitely wouldn't bulk now if I were you. Cut/bulk or recomp.
I was 15or less when I started my bulk, and I looked like a scarecrow, but i went a little TOO low I think.
Then you can bulk, and hopefully be astonished.
Well done on your progress so far!
Thanks so much. I'll cut down some more and see how it goes. I had stopped because as I'm getting increasingly smaller on top, my face is starting to look pretty gaunt. I have been measuring, and since starting maintenance around New Years I've lost about 2" overall, so I guess I'm going the right way. Slowly.....
There's no way I would try a bulk now because first off...I'm too chicken, and second....I don't think I know enough about it to take the plunge.
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Hopefully the fat will come off the bottom half, but if you feel it's making you look too gaunt then reassess.
Bulking is actually a very controlled thing. You can abandon ship anytime!
Keep learning to lift well and start deciding what progressive routine you may follow.0 -
OP not to scare you, but I made a couple mistakes myself.
First, I spent way too much time in a recomp (like nearly a year) right around 115-116 at (5'4").
October last year to first of January I bulked and valolla.. but I put on too much fat in the process cause I did not get my numbers right and of course holidays rolled around. I got back up to 126 pounds.
So this time I am through with my cut, and I went 2.2 pounds lower than goal but I am actually glad I did so I can get my numbers for the gain right this time.
Personally cut down to you specificed "goal weight" and keep lifting. Do a bulk after that. By the photos, you have a great canvas to work with and really nice legs...btw..0 -
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yes..
ICF = Ice Cream Fitness
PHUL = Power Hypertrophy Upper Lower
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yes..
ICF = Ice Cream Fitness
PHUL = Power Hypertrophy Upper Lower
Thanks!
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OP not to scare you, but I made a couple mistakes myself.
First, I spent way too much time in a recomp (like nearly a year) right around 115-116 at (5'4").
October last year to first of January I bulked and valolla.. but I put on too much fat in the process cause I did not get my numbers right and of course holidays rolled around. I got back up to 126 pounds.
So this time I am through with my cut, and I went 2.2 pounds lower than goal but I am actually glad I did so I can get my numbers for the gain right this time.
Personally cut down to you specificed "goal weight" and keep lifting. Do a bulk after that. By the photos, you have a great canvas to work with and really nice legs...btw..
Thanks for the input, and the compliment. My fear is spending a ton of time trying to recomp and not getting anywhere. There are so many opinions on it and variables to consider (I think I've been reading too much) that I feel like I'm talking myself out of it because I don't want to end up spinning wheels.
I realize the same applies to bulk/cut but it just seems much more straight forward. I'm going to try the small deficit for now though.
Am I correct in thinking that increased muscle mass can aid in fat loss?0 -
Pretty similar here but can't figure out how to post pic0
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Well my reply was much longer than that ☝
Not sure what happened. ..
I'm 5'2", 116 lbs with 24% bf. Been lifting about 9 months, only lost about 7 lbs but went from 34% bf to 24%.
Still carrying fat on Hips & inner thighs BUT, for the first time in my life, my thighs are getting rock hard!
You're looking great! Keep it up!0 -
Carla1962Shaw2015 wrote: »Well my reply was much longer than that ☝
Not sure what happened. ..
I'm 5'2", 116 lbs with 24% bf. Been lifting about 9 months, only lost about 7 lbs but went from 34% bf to 24%.
Still carrying fat on Hips & inner thighs BUT, for the first time in my life, my thighs are getting rock hard!
You're looking great! Keep it up!
Wow....that's crazy Carla! Amazing progress!!! My legs make me so sad because I can feel that my quads/hamstrings have changed but I can't see a thing because of the fat. I can barely pinch anything on my stomach, but I can grab an entire fistful of muck on my thighs.
Thanks so much. Ya'll have made me feel a lot better about what I'm doing.
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I also concur.
And you know we have had similar stats. I started my bulk heavier than you but had a lower body fat%. When I cut down to get lean enough to bulk, a few lbs made a HUGE difference. I mean I was agonizing over the scale but when I look back at the pictures, just going from 132-127, my thighs FINALLY slimmed down and I was pretty tiny.0 -
arditarose wrote: »
I also concur.
And you know we have had similar stats. I started my bulk heavier than you but had a lower body fat%. When I cut down to get lean enough to bulk, a few lbs made a HUGE difference. I mean I was agonizing over the scale but when I look back at the pictures, just going from 132-127, my thighs FINALLY slimmed down and I was pretty tiny.
Yeah.... I'm fine with dropping a few more pounds. I'm happy with what I've managed to do so far, but I feel like sooner or later am going to have to stop dropping weight. I fluctuate between 120-124 now, so cutting a bit more is gonna put me in the high teens, ya know? I can get the weight off, but it's gonna get to a point where I'm pushing the envelope.
I just didn't know if there was any benefit at all to shooting for a bit of new muscle, and if that in turn would ultimately have any effect on attacking fat. Reading through a few threads last night I found my answer, which is no.
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arditarose wrote: »
I also concur.
And you know we have had similar stats. I started my bulk heavier than you but had a lower body fat%. When I cut down to get lean enough to bulk, a few lbs made a HUGE difference. I mean I was agonizing over the scale but when I look back at the pictures, just going from 132-127, my thighs FINALLY slimmed down and I was pretty tiny.
Yeah.... I'm fine with dropping a few more pounds. I'm happy with what I've managed to do so far, but I feel like sooner or later am going to have to stop dropping weight. I fluctuate between 120-124 now, so cutting a bit more is gonna put me in the high teens, ya know? I can get the weight off, but it's gonna get to a point where I'm pushing the envelope.
I just didn't know if there was any benefit at all to shooting for a bit of new muscle, and if that in turn would ultimately have any effect on attacking fat. Reading through a few threads last night I found my answer, which is no.
I know. You are smart. Don't try to go too low. If you're fluctuating between 120-124, even getting to a point where you are holding steady at 120 or 118, might be a huge difference.0 -
This is an interesting thread to me. I went from 137-115 in about 16 months. I was doing Stronglifts and now PHUL. I am very lean on my upper body and have muscle definition in my arms, abs, back but my lower body-not much. I have lost some inches there but very little definition. Hydrostatic test said I'm at 21% BF. I went to maintenance because I got so lean on top that I lost my bust. But, I'm wondering if I stopped cutting to soon, just as I was getting to the rest of the fat stores...0
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This is an interesting thread to me. I went from 137-115 in about 16 months. I was doing Stronglifts and now PHUL. I am very lean on my upper body and have muscle definition in my arms, abs, back but my lower body-not much. I have lost some inches there but very little definition. Hydrostatic test said I'm at 21% BF. I went to maintenance because I got so lean on top that I lost my bust. But, I'm wondering if I stopped cutting to soon, just as I was getting to the rest of the fat stores...
How tall are you again? I really don't think you stopped cutting too soon.
I have been private messaging with OP and I showed her my legs when I started a bulk. I was heavier than both of you with thick thighs. At some point I just had to stop though, because like you-my upper body was getting so tiny. If you have thicker thighs, you're always going to, to a certain extent. You really want to go under 115?
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@arditarose , I'm 5'2" & 47 yrs old. I'm fine with my weight and that's another reason I stopped cutting. My legs are thinner than they were but still have fat deposits on the back-and my *kitten*0
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@arditarose , I'm 5'2" & 47 yrs old. I'm fine with my weight and that's another reason I stopped cutting. My legs are thinner than they were but still have fat deposits on the back-and my *kitten*
Meh. Mine too. I don't think I've ever seen an up close pic of your legs but judging from the rest of your body I'd say you are lean as crap and should just bulk.
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I went to maintenance because I got so lean on top that I lost my bust. But, I'm wondering if I stopped cutting to soon, just as I was getting to the rest of the fat stores...
Well...this is what's going on with me. And I'll start by saying the pic I posted doesn't even begin to drive home just how much more fat I'm carrying on my lower half compared to the top. I managed to lose a few more pounds and it didn't make any difference in my butt/legs. But like you....I got even smaller on top. I called it quits because I just can't lose any more weight. My face/neck are very thin and my boobs are gone. I can't diet all this fat off.
Im going to try to stay where I am now weight-wise and just recomp until (hopefully) something gives. This is just me though....
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The struggle is real! I still lose a lb. here and there on maintenance calories. I'd like to see if my fat distribution gets better or it just goes down. I think (gulp) a bulk might be in the works for me in Fall. Good luck, OP & good job on your weight loss!0
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This is an interesting thread to me. I went from 137-115 in about 16 months. I was doing Stronglifts and now PHUL. I am very lean on my upper body and have muscle definition in my arms, abs, back but my lower body-not much. I have lost some inches there but very little definition. Hydrostatic test said I'm at 21% BF. I went to maintenance because I got so lean on top that I lost my bust. But, I'm wondering if I stopped cutting to soon, just as I was getting to the rest of the fat stores...
FWIW My experience was that I could (and tried to several times) chase the lower fat % but the law of diminishing returns meant that I was working very hard for minimal losses. This was tough physically but more so mentally. When I got to that point I decided to maintain then bulk and I'm very happy with that decision. Sure, the conventional wisdom is that I should have hit a lower %BF before bulking but I felt like I was flogging a dead horse in trying to get there.
I'm "visible-vascular" lean on my upper body and legs but there is still a bit of fat on my stomach - I'm 47 year old male and I see this shape a lot in the gym amongst us older guys.
Like you, I sometimes wonder if I should have just stuck it out for longer to get the lower %BF, but in your case I agree with @arditarose and I do't think that we can think that way - Over the years, one thing I've learnt is that (my habit of) continually stressing and re-assessing my priorities held me back. So, for now - it's blinkers on, head down, and get on with the program (which for me is increasing strength via a bulk, even if it means adding fat).
Love this thread by the way, so much useful stuff.0 -
StealthHealth wrote: »This is an interesting thread to me. I went from 137-115 in about 16 months. I was doing Stronglifts and now PHUL. I am very lean on my upper body and have muscle definition in my arms, abs, back but my lower body-not much. I have lost some inches there but very little definition. Hydrostatic test said I'm at 21% BF. I went to maintenance because I got so lean on top that I lost my bust. But, I'm wondering if I stopped cutting to soon, just as I was getting to the rest of the fat stores...
FWIW My experience was that I could (and tried to several times) chase the lower fat % but the law of diminishing returns meant that I was working very hard for minimal losses. This was tough physically but more so mentally. When I got to that point I decided to maintain then bulk and I'm very happy with that decision. Sure, the conventional wisdom is that I should have hit a lower %BF before bulking but I felt like I was flogging a dead horse in trying to get there.
I'm "visible-vascular" lean on my upper body and legs but there is still a bit of fat on my stomach - I'm 47 year old male and I see this shape a lot in the gym amongst us older guys.
Like you, I sometimes wonder if I should have just stuck it out for longer to get the lower %BF, but in your case I agree with @arditarose and I do't think that we can think that way - Over the years, one thing I've learnt is that (my habit of) continually stressing and re-assessing my priorities held me back. So, for now - it's blinkers on, head down, and get on with the program (which for me is increasing strength via a bulk, even if it means adding fat).
Love this thread by the way, so much useful stuff.
Great thread and info. Thanks!0
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