Recomp vs Bulk and Cut
rainingribbons
Posts: 1,051 Member
After about a 6 month break due to school, today I am finally getting to start back at the gym. I'm at the point where I am at my goal weight but still have fat to burn and muscle to gain. I've never really done a "bulk and cut" or a recomp before, so I was wondering if anyone had any advice on which would be more beneficial? I've done some research on them, but would like feedback if possible from those who have done either of these (or both).
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Replies
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Well....to do a bulk you'll have to gain weight (and with that inevitably comes MORE fat), and then...you'll have to diet again to get the fat back off. You have to decide if that's something you really want to do or not. I tried it and while...it does work (providing you're following a good lifting program) I wasn't happy seeing the fat gain. And getting back into a deficit was doable but not very fun.
OR...just keep eating at maintenance and lift. Benefit to this is you get to stay looking good/slimmer while gradually losing fat.
This is just my opinion, but unless someone has done a lot of research and is experienced with lifting, I wouldn't bulk because it's easy to screw up and just end up fat again. If you're newer to it I would do some recomp...work on perfecting your lifts...and then consider it.
Just my two cents....6 -
This is a great article that kind of takes you through both options.
https://bretcontreras.com/to-bulk-and-cut-or-not/
However, as much as I love and follow Bret, I have chosen to bulk/cut VS recomp which I think is the best option for ME. Why? I am very lean, not much fat to lose, I want to make significantly gains, I can mentally handle fat gain no problem. I am also too impatient for recomp. Those are some things to consider.
In your case, if you have fat to lose, I would probably lean more to recomp OR you can cut down (depending on your BF%) then start a bulk. Choice is yours.0 -
This is a great article that kind of takes you through both options.
https://bretcontreras.com/to-bulk-and-cut-or-not/
However, as much as I love and follow Bret, I have chosen to bulk/cut VS recomp which I think is the best option for ME. Why? I am very lean, not much fat to lose, I want to make significantly gains, I can mentally handle fat gain no problem. I am also too impatient for recomp. Those are some things to consider.
In your case, if you have fat to lose, I would probably lean more to recomp OR you can cut down (depending on your BF%) then start a bulk. Choice is yours.
@sardelsa - Wasn't it you who stated you had trouble gaining though? I seem to remember joking with you about it...but the reason I bring that up is to point out to the OP that if she chooses bulk/cut, her experience might be much different than yours.
I have zero problems putting on weight
and if she's the same, that's something she will really want to keep tabs on. 0 -
Unless you have advanced body composition goals I think bulk/cut cycles are a bit pointless.
There's even people with very advanced goals that only recomp.
It's become dreadfully fashionable but IMHO for the vast majority of people it's inappropriate.
For relative beginners and also old farts like me with too many years and too many training years of training under their belt any potential benefits of cut/bulk cycles are even smaller.
Beginners can make good and rapid progress without a calorie surplus and older people like me only have the potential for slow growth, any surplus is likely to end up as fat.
There's a group in the middle - say for argument's sake - three solid years of training under their belt and progress is slowing where bulking may well help speed the rate of progress.
What is your situation OP?
Training experience, training routine etc.
(PS- have you read or skimmed the recomp threads in this forum?)0 -
Thank you all for your input! For me, I haven't been part of a gym for very long and the routine I used when I worked out over the summer (which was my first attempt at the gym) wasn't very good. Now I'm planning on trying out 2 days a week on upper body and 2 days a week on lower body (with Weds/weekends off) until I'm a bit more comfortable and then up it. With my lack of experience I think it may be better to try a recomp instead and do a bit more research on bulking/cutting before I try any of that.
My main goal is to slim down to where I used to be a few years ago (though at my slimmest I was also working a fast paced job instead of the office job I'm at now).0 -
rainingribbons wrote: »Thank you all for your input! For me, I haven't been part of a gym for very long and the routine I used when I worked out over the summer (which was my first attempt at the gym) wasn't very good. Now I'm planning on trying out 2 days a week on upper body and 2 days a week on lower body (with Weds/weekends off) until I'm a bit more comfortable and then up it. With my lack of experience I think it may be better to try a recomp instead and do a bit more research on bulking/cutting before I try any of that.
My main goal is to slim down to where I used to be a few years ago (though at my slimmest I was also working a fast paced job instead of the office job I'm at now).
May I ask what your height/weight is? Your pic in your avatar gives the impression of being slim already.0 -
I'm currently between 5'10"-5'11". I haven't weight myself in a while (plan on doing it this afternoon though on the gym scale) but I usually fluctuate between 140-145. At my slimmest I was between 135-140, but that was without much muscle.0
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IMO, bulking and cutting really aren't necessary for the vast majority of people...the only people I know who do them are either physique competitors or body builders or people who want that type of physique. The vast majority of people will do just fine with a "recomp" which to me is basically a bi-product of quality diet and training and you ultimately get that desired fitness physique.
In particular I wouldn't recommend a bulk/cut for inexperienced individuals...it's a fairly advanced way to go about things.0 -
rainingribbons wrote: »Thank you all for your input! For me, I haven't been part of a gym for very long and the routine I used when I worked out over the summer (which was my first attempt at the gym) wasn't very good. Now I'm planning on trying out 2 days a week on upper body and 2 days a week on lower body (with Weds/weekends off) until I'm a bit more comfortable and then up it. With my lack of experience I think it may be better to try a recomp instead and do a bit more research on bulking/cutting before I try any of that.
My main goal is to slim down to where I used to be a few years ago (though at my slimmest I was also working a fast paced job instead of the office job I'm at now).
is this upper/lower spilt a structured program, or did you design it yourself?
Do you know what your current body fat % is?0 -
rainingribbons wrote: »I'm currently between 5'10"-5'11". I haven't weight myself in a while (plan on doing it this afternoon though on the gym scale) but I usually fluctuate between 140-145. At my slimmest I was between 135-130, but that was without much muscle.
I'd personally go recomp. Granted I'm "newer" at this too, but you're literally exactly my daughters size, and recomp would be perfect for her.0 -
It's not structured, no. Usually I do one or two machines targeted towards each muscle group (after I build up some strength I hope to move to free weights). Not one right after the other though, I try to cycle it by doing each muscle group once and then going back and doing them again. And I have no idea my percentage. To be honest I'm not entirely sure how to find out either.0
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rainingribbons wrote: »It's not structured, no. Usually I do one or two machines targeted towards each muscle group (after I build up some strength I hope to move to free weights). Not one right after the other though, I try to cycle it by doing each muscle group once and then going back and doing them again. And I have no idea my percentage. To be honest I'm not entirely sure how to find out either.
You're going to have a lot more efficient success working a structured program and you don't have to wait until you build up strength to use free weights. Strong Curves is a good place to start...or New Rules.0 -
I'll take a look at those, thanks!1
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This is a great article that kind of takes you through both options.
https://bretcontreras.com/to-bulk-and-cut-or-not/
However, as much as I love and follow Bret, I have chosen to bulk/cut VS recomp which I think is the best option for ME. Why? I am very lean, not much fat to lose, I want to make significantly gains, I can mentally handle fat gain no problem. I am also too impatient for recomp. Those are some things to consider.
In your case, if you have fat to lose, I would probably lean more to recomp OR you can cut down (depending on your BF%) then start a bulk. Choice is yours.
@sardelsa - Wasn't it you who stated you had trouble gaining though? I seem to remember joking with you about it...but the reason I bring that up is to point out to the OP that if she chooses bulk/cut, her experience might be much different than yours.
I have zero problems putting on weight and if she's the same, that's something she will really want to keep tabs on.
Well I am a bit of a special case if you will, since I am trying to bulk while breastfeeding so it definitely makes things a bit tougher. But in the end, ya I wouldn't recommend a bulk to someone who isn't comfortable with gaining fat and really just has reasonable composition goals. Recomp would probably work for me, but in the end I actually want to have a heavier maintenance weight, so clearly maintaining wouldn't take me there.
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Gotcha - thanksThis is a great article that kind of takes you through both options.
https://bretcontreras.com/to-bulk-and-cut-or-not/
However, as much as I love and follow Bret, I have chosen to bulk/cut VS recomp which I think is the best option for ME. Why? I am very lean, not much fat to lose, I want to make significantly gains, I can mentally handle fat gain no problem. I am also too impatient for recomp. Those are some things to consider.
In your case, if you have fat to lose, I would probably lean more to recomp OR you can cut down (depending on your BF%) then start a bulk. Choice is yours.
@sardelsa - Wasn't it you who stated you had trouble gaining though? I seem to remember joking with you about it...but the reason I bring that up is to point out to the OP that if she chooses bulk/cut, her experience might be much different than yours.
I have zero problems putting on weight and if she's the same, that's something she will really want to keep tabs on.
Well I am a bit of a special case if you will, since I am trying to bulk while breastfeeding so it definitely makes things a bit tougher. But in the end, ya I wouldn't recommend a bulk to someone who isn't comfortable with gaining fat and really just has reasonable composition goals. Recomp would probably work for me, but in the end I actually want to have a heavier maintenance weight, so clearly maintaining wouldn't take me there.
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In regards to the question earlier about my BMI range, I found a calculator online that determined approximately 20.2. Is this what I /should/ be at, given my height and weight? or approximately what I am at, given I don't currently have much in muscle?0
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That sounds right for your bmi, and tells you you're at a good weight for your height. What I would do if I were you is look up a good beginner strength training program....learn how to do the lifts properly, eat at maintenance and make sure to get all your protein daily. Keep at it and you'll start seeing some nice changes.
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That sounds right for your bmi, and tells you you're at a good weight for your height. What I would do if I were you is look up a good beginner strength training program....learn how to do the lifts properly, eat at maintenance and make sure to get all your protein daily. Keep at it and you'll start seeing some nice changes.
^^^ Good advice ^^^
Take progress pictures and measurements too.0 -
cwolfman13 wrote: »rainingribbons wrote: »It's not structured, no. Usually I do one or two machines targeted towards each muscle group (after I build up some strength I hope to move to free weights). Not one right after the other though, I try to cycle it by doing each muscle group once and then going back and doing them again. And I have no idea my percentage. To be honest I'm not entirely sure how to find out either.
You're going to have a lot more efficient success working a structured program and you don't have to wait until you build up strength to use free weights. Strong Curves is a good place to start...or New Rules.
this ..
i would add in all pro beginner routine as well ..
you want a program built around compound movements...not machines..0 -
Personally I am impatient and if I want to be leaner, I want to be leaner yesterday so would cut down first.
Whatever you do you should start a structured lifting programme. Once you're as lean as you want then you can add some calories back in to recomp.1 -
That sounds right for your bmi, and tells you you're at a good weight for your height. What I would do if I were you is look up a good beginner strength training program....learn how to do the lifts properly, eat at maintenance and make sure to get all your protein daily. Keep at it and you'll start seeing some nice changes.
^^^ Good advice ^^^
Take progress pictures and measurements too.
Pictures are essential! I weigh the same as I did 4 years ago, but look totally different. You can't see the gradual changes and need pictures! Lots of angles!0 -
Recomp. Considering your stats, your level of training, etc. You're not on a structured program. You should get to that either way.1
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