Recomp vs. bulking/cutting
kapoorpk
Posts: 244 Member
Recomposition and bulking/cutting are stated in a few places as two different approaches. I am confused. Isn't bulking/cutting a means to the end being recomposition vs. these two being two different method? Again, past my 70 lbs of weight loss, trying to perfect my approach to continue to build muscle while gradually reducing bf% from 19 presently to 15.
Thanks
Thanks
0
Replies
-
You clearly have much more experience than me but if I were in your shoes, I would bulk @ 19% and then cut again down the road. You have passed the "How do I cut?" hurdle. You clearly have the cut figured out. Get yo swell on son!0
-
As I understand it, and I am no expert, recomposition is used more in reference to attempting to make lean mass gains while also cutting fat. The TDEE spreadsheet I have been using has an approach for this recomp stuff in which it recommends calorie cycling.
In this approach; I would eat say 2850 calories on a lifting day (10% or so surplus) and 2150 on a rest day (25% deficit). I did it for a couple of months and did not really see much in the way of gains although I did stay pretty lean while still progressing in strength.
I am not ready to declare this method B.S. though as I think it is possible my surplus wasn't as big as I thought it was since last month I averaged 2800 cal/day and stayed totally level in weight. I am doing a month now at 3000 cal and may go back at it depending on how this month ends up going.
I chose this approach more out of being afraid of gaining after working so hard to lose weight to start with. I am slowly coming around and learning how to let myself make dem gains.0 -
As I understand it, and I am no expert, recomposition is used more in reference to attempting to make lean mass gains while also cutting fat.
^ That's basically it.
Recomping = eating at maintenance and attempting to accomplish both fat loss and muscle gain.0 -
This cracks me up!! I started out asking about that very basic question for ideas on approaches around gaining muscle while further reducing fat, then saw some posts throwing around the "recomposition" and "bulk/cut" debate and now that its defined, it brings me back to where I began using plain simple english. Okay then, now that we have this straight, the basic question remains, what is the most effective approach to accomplish this?
My details:
Now weigh 162 lbs, 19% BF, TDEE (including exercise) of 2800, actual intake is 2200 a day, rotating through push, pull & leg/ab muscles twice a week with 2 days of moderate and 2 days of HIIT cardio. Trying to gain muscle while taking BF to 15%.
Macros are 50/30/20 for C/P/F
Would this work for recomposition?
If you have succeeded in achieving such goals, considering what I am doing as stated above, please share and advise.
Thank you.0 -
This cracks me up!! I started out asking about that very basic question for ideas on approaches around gaining muscle while further reducing fat, then saw some posts throwing around the "recomposition" and "bulk/cut" debate and now that its defined, it brings me back to where I began using plain simple english. Okay then, now that we have this straight, the basic question remains, what is the most effective approach to accomplish this?
My details:
Now weigh 162 lbs, 19% BF, TDEE (including exercise) of 2800, actual intake is 2200 a day, rotating through push, pull & leg/ab muscles twice a week with 2 days of moderate and 2 days of HIIT cardio. Trying to gain muscle while taking BF to 15%.
Macros are 50/30/20 for C/P/F
Would this work for recomposition?
If you have succeeded in achieving such goals, considering what I am doing as stated above, please share and advise.
Thank you.
Doing what you describe above is a cut, not a recomp. You are going to lose weight and lose fat with the above approach because you are eating under TDEE.
Would you rather :
Maintain your bodyweight, attempt to lose fat and gain muscle for a long period of time, seeing somewhat slow changes in body composition (on the order of several months).
Or
Lose fat and maintain your current muscle mass, seeing relatively fast results (on the order of several weeks) compared to recomping.
Or
Gain muscle and gain fat, until you get big enough or fat enough that you decide you just need to lose fat.
I think the above questions will hopefully point you in the right direction.
If I were in your shoes I would probably cut a bit further before bulking, but you should think on the above.0 -
Good thought process. What I am trying to aim for is the first option you provided. Maintain my current weight of 162 but gain more muscle while further reducing my BF%.
Would my approach work for that goal? If not, what adjustments do you recommend?0 -
Good thought process. What I am trying to aim for is the first option you provided. Maintain my current weight of 162 but gain more muscle while further reducing my BF%.
Would my approach work for that goal? If not, what adjustments do you recommend?
Eat at maintenance. The macros should not really be different to cutting expect you have more calories and therefore carbs. Theoretically you can have lower protein, as you are not at a deficit, but I would not bother dropping so you have a cya. I would actually also up your fats a little as they look a tad on the light side based on the numbers you have.0 -
Thank you both! Just found your library of articles/posts etc. Great job pulling all the research together!!0
-
One more question, should I reduce my carb and/or protein intake on my cardio only days even it is part of my macros? I work on a 2 day split, i.e. lift for 2 days and then do cardio the 3rd and continue on that way. I ask, because it feels like if I am doing cardio to burn off excess fat, shouldn't I at least not feed it the pre and post workout carbs so it does not end up burning the carb I just fed it?
Please advise.0 -
One more question, should I reduce my carb and/or protein intake on my cardio only days even it is part of my macros? I work on a 2 day split, i.e. lift for 2 days and then do cardio the 3rd and continue on that way. I ask, because it feels like if I am doing cardio to burn off excess fat, shouldn't I at least not feed it the pre and post workout carbs so it does not end up burning the carb I just fed it?
Please advise.
Don't worry about playing around with your macros/calories day to day or intra day unless higher carbs for lifting help your performance. Protein should be static each day.0
