Cut, Recomp, bulk

cassique

I have been reading these boards and I think I am beginning to understand the basic differences between these three terms, but I am still not quite sure if I get it. Here is my understanding of it. Am I correct? Is there more to it then this?

Cut means weight loss. To do this you need to cut calories to create a deficit and include cardio workouts to increase the calorie burn. Strength training is useful to help prevent muscle loss, but muscle gain will not happen.

Body recompositioning means maintaining weight (more or less), but changing your muscle to fat proportions to get a more defined "toned" body. To do this you need to eat your maintenance calories and your workouts should focus on strength training--heavy lifting is best (or is it a must?). Cardio is also a good idea to help with extra burns--helps shed extra fat.

Bulking is building muscle. To do this you need to eat at a caloric surplus and heavy lifting is a must. No need for cardio to make this happen, although for overall cardiovascular health it is a good idea.

now my questions: I am trying to eat may macros at 40c:30p:30f (I keep falling short of the protein goal and typically over in my fat and carb goals). I am still trying to lose weight (about 3-5 pounds to go) and eating at a deficit. Are these proportions relevant at this stage in my journey or can I ease up on trying to meet these goals until I am ready for recomp? How do I know when I am ready for recomp? Should I be at my goal weight, or should I start increasing calories (but still at a deficit) and heavy lifting while I am nearing that weight? Is recomp ever possible when there is a cut? Also, does recomp include building muscle, or just strengthening muscle while losing fat? Also, is recomp pretty much what we always meant when we talked about "toning", or is there more to it than that. I think of toning as being muscle specific, whereas to me recomp sounds more like changing your overall body shape--something that seems almost impossible to me but I see pictures on here that are making me think differently.

I am pretty happy with my muscle tone in my arms and legs, but I would like to tighten up my butt and flatten my stomach. My stomach is the last place I lose and the first place I gain. I don't want a hard stomach--I don't even mind a little bulge in my lower abs, I just want to get rid of my bellybutton frown and improve my posture--not to mention prevent future back pain. I feel muscle under the fat so I think shedding more fat is the only way to accomplish this, but I am afraid of my face getting too thin. I started doing SL5x5 but all I have access to is a smith machine and while it was an ok start I realize the limitations. I recently got NROLfW but haven't yet started it--and I am not as excited about that routine as I was by the 5x5--I like the simplicity. I like to run, but have a harder time getting into the strength training.

I figured I would start with non-body centered goals to get me motivated, like being able to do 10 good solid pushups (can't do 1 yet), and being able to do 1 full body chin up (I've been using a machine at the gym to get there that uses weights--I still have a long way to go).

Anything else I need to know or any place where I am misunderstanding? (BTW I have read the sexypants thread and the one on abs, but I just need further clarification).

likitisplit

Your terms are generally correct.

If you are currently dieting, your protein macro (and lifting) are important to maintain your current muscle mass. It's a pain to build back so it's better to keep it. Also, building strength now will turn into increased muscle when you are ready to bulk.

Your fat goal is a dietary minimum needed for good health.

3laine75

Yes, I think you've got it.

The main difference between recomp and bulk/cut cycles is that recomping is slower (in my experience anyway).

I'd say if you only have a tiny bit left to lose, try recomping for a wee while then you can decide if you'd like to commit to a bulk.

cassique

Ok, thanks for the advice. I think next week I will not worry so much about eating at a deficit and focus more on getting in the necessary protein--and I will start NROLFW next week. Do you think I should stick to my 40:30:30 goal? My biggest problem with protein is the expense--protein powders are expensive, meat is expensive. I guess I can just nosh on eggs all day. I love my fried egg in the morning but maybe I should make a bunch of hard boiled eggs for snacks at other times. And I like beans, although they do a number on my stomach. I have to learn to make them so I am not buying canned beans all of the time to save money.