Should You Cut or Bulk?

Recomp vs Cut vs Bulk

Why Beginners Can Do Both

If you have less than a year of consistent training, your body is primed for rapid adaptation. This phenomenon, often called “newbie gains,” means your muscles respond strongly to a new training stimulus. During this window, you can build meaningful muscle while eating at maintenance or even in a slight deficit. The key is training consistently with progressive overload and eating enough protein (1.8 – 2.2 g per kilogram of body weight).

Why Body Fat % Matters More Than Weight

The number on the scale tells you how much you weigh, but not what that weight is made of. Two people at the same weight can look completely different depending on their ratio of muscle to fat. Body fat percentage gives you a clearer picture of your actual composition, which is why it is a better starting point for deciding whether to cut, bulk, or recomp. If you are at a higher body fat percentage, a surplus will add more fat relative to muscle. Starting leaner means more of your surplus goes toward building muscle.

The Role of Protein

Protein is the single most important macronutrient for body composition. It provides the building blocks for muscle repair and growth, keeps you feeling full during a deficit, and has a higher thermic effect than carbs or fats (meaning your body burns more energy digesting it). Research consistently supports a range of 1.6 – 2.2 grams per kilogram of body weight per day for people who resistance train, with the higher end recommended during a cut to protect muscle mass.