Where do I begin? cut/bulk first? or body recomp?

Asked by: Jennifer Parker

It’s pretty simple. If you’re lean enough to bulk (10-15% body fat or less for a man, or 18-23% or less for a woman), you should probably bulk first. If you’re above these ranges, you should cut first. And if you’re a beginner who’s somewhere in the middle, you should recomp.

Is it better to bulk then cut or body recomposition?

Bulk vs Cut (or Recomp) FAQ. Should you bulk or cut first? If you are underweight, you should bulk. If you are overweight, you need to cut; however, the less training experience you have, the more likely it is that you will gain muscle simultaneously as you lean out (though you’ll lose weight overall).

Should I bulk or recomp as a beginner?

Beginners will see faster muscle growth and more rapid changes in body composition compared to intermediate and advanced lifters. So beginners are also the ones that will see the best results from a body recomposition.

Should you gain or cut first?

If your main goal right now is to add more size, build muscle, gain strength, and set PR’s in the gym, then a gaining phase is probably the best option as long as your current body fat % is around 10-15%. But if it’s closer to 20% or above that, then start with a cut.

When should I start cutting after bulking?

So, we suggest dictating whether you should enter a cut based on your body fat percentage… Men with more than 15% body fat can safely enter a cut. Women with more than 25% body fat can safely enter a cut.

How do I decide to bulk or cut?

If you want to gain muscle and strength as quickly as possible and you’re at or below 10% (men) or 20% (women) body fat, then you should bulk. And if you want to lose fat as quickly as possible and you’re at or above 15% (men) or 25% (women) body fat, then you should cut.

How should a beginner recomp?

To recomp as a beginner, some things you have to do are: be in a moderate caloric deficit, eat a high protein diet, and constantly increase your resistance in the gym. One of the most common beginner lifting mistakes is that you go too far when you’ve only just started out.

How do you start a cutting phase?

Helpful tips for a cutting diet

1. Choose more fiber-rich foods. Fiber-rich carb sources like non-starchy vegetables tend to contain more nutrients and can help you stay fuller for longer while on a calorie deficit ( 30 ).
2. Drink plenty of water. …
3. Try meal prepping. …
4. Avoid liquid carbs. …
5. Consider cardio.

Can you cut and bulk at the same time?

Conclusion: Overall, the method of “bulking and cutting” is not the most effective. If you really want to do things the hard way, no one is likely to stop you. However, by simply increasing your protein intake and reducing your carbohydrate intake, you can bulk and cut at the same time.

When should I start cutting bodybuilding?

Question 5: For How Long Should I Cut?

1. For 10 pounds or less, start cutting 2-3 months ahead.
2. For 20 pounds or more, start cutting 4-5 months ahead.
3. Add 1-2 weeks for any major foreseeable obstacles.
4. If such extended time is not on your side, I recommend at minimum six weeks for any cutting program.

How do I cut bulk?

The “Bulk To Cut Transition”: Quick Recap

1. Calculate the difference between your bulking calorie intake and the calorie intake you’ll be starting your cut at and divide that number by 3.
2. Decrease your calories by that amount each week for a total of 3 weeks.

How do you cut before a competition?

Bodybuilders Top 10 Tips to Help You Cut

1. Up Your Water Intake. …
2. Cook Your Own Meals. …
3. Avoid Catastrophising Cheat Meals. …
4. Increase Your Calorie Deficit With Cardio. …
5. Increase Lean Muscle Tissue To Help Your Cut. …
6. Avoid Sugar. …
7. Drink Caffeine – In Moderation. …
8. Cut Down On Cooking Oil.

How do you properly cut?

Down you gotta stay active. And with your food it's not like you have to necessarily. Change your eating when you're cutting to all these different foods that seem healthier. You can still be eating

How do you cut water before a bodybuilding competition?

Four days before the show, start cutting your water by 1⁄4 gallon per day. During these days, you’ll most likely be carb loading (although not every prep is the same), so you will need water to help make glycogen from carbs to fill your muscles up and make them pop.

How do you lean bulk?

How to Lean Bulk

1. Eat at a caloric surplus but avoid excess fat. …
2. Consume protein with every meal. …
3. Perform light cardio during every session. …
4. Add nuts and nut butters to your diet. …
5. Perform compound lifts over isolations. …
6. Use carb timings to maximize workouts. …
7. Get plenty of rest. …
8. Understand your limitations.

How do I start bulking up?

Below are ten (10) tips for maximizing muscle growth during the bulk!

1. Start Your Bulk from a Lean State. …
2. Progressively Eat More Calories. …
3. Eat Enough Protein. …
4. Prioritize More Carbs to Fuel Hard Training. …
5. Train More Frequently. …
6. Train More Volume. …
7. Train a Variety of Rep Ranges. …
8. Train Closer or To Complete Muscle Failure.

How do you recomp your body?

How to Build Muscle and Lose Fat with Body Recomposition

1. Calculate Your Target Weekly Calorie Balance.
2. Lift Weights Three to Six Days a Week.
3. Don’t Let Cardio Kill Your Gains.
4. Calorie Cycle Around Your Weight Workouts.
5. Keep Stress Low and Sleep Eight to Nine Hours a Night.

How do you lean bulk after a cut?

8 Bulking Tips After a Long Cut Phase

1. Start with a Weight Maintenance Period. …
2. Increase Calories Gradually. …
3. Increase Carb Intake. …
4. Track Weekly Weight Gain. …
5. Train for Muscle Hypertrophy and Strength. …
6. Increase Training Frequency (If You Can) …
7. Monitor Body Fat Percentages During Bulk. …
8. End Your Bulk with a Maintenance Period.

How do I go from cutting to maintenance?

Reverse dieting is the act of slowly increasing your food intake after a calorie-restricted diet to promote long-term weight maintenance. In other words, it is the act of resuming more of your normal eating habits after a cut, without gaining all the weight back.

Should I go straight from cut to bulk?

Instead, your goal should be to begin eating right at your calorie maintenance level as soon as your cut is over. That way, your body can get back to functioning at its peak as quickly as possible and you can move straight into your lean bulking phase without wasting any time.

What happens when you bulk then cut?

When a large amount of body weight is cut through drastic intervention, the effects on performance are very clear. Aerobic endurance, maximal oxygen uptake and muscular strength generally fall after rapid body weight reduction, but can be increased with gradual weight loss.”