I am trying to make sense of it. Currently in a weight loss phase.
Basically, are the two main approaches either Cutting (calorie deficit, high protein intake, progressive strength training) for fat loss, or Bulking (eating a slight surplus, hitting the right macros, and focusing on strength training to build muscle)?
There is also recomposition, where you lose fat and gain muscle while keeping your weight relatively stable.
It does not work as effectively for trained individuals. You’ll likely just be spinning your wheels without making significant progress.
It’s a very slow process, especially for those who are already trained.
Most people who try to chase that “unicorn” goal end up failing.
I think I’m experiencing a bit of that “unicorn” effect right now. I am new to strength training, following a high-protein diet with a calorie deficit to lose fat, and I’m seeing strength gains along with more muscle definition! I know it might not last, but I am optimistic!
If you are a beginner, you can see great progress whether you’re cutting, maintaining, or bulking.
If you are new to lifting and fitness, building muscle while losing fat on a calorie deficit is completely achievable. However, at some point, you will hit a plateau with muscle growth, and that’s when the need for distinct cut/bulk phases comes in.
Most people don’t take their protein intake seriously enough. I dropped 40 lbs this year, and I probably look bigger due to better muscle definition. What I meant earlier is how some people maintain the same weight and are surprised when they don’t see much change. Happy for you, man!
You can recomp, but it’s a slow process. If you have a lot of body fat to lose, it is usually easier to focus on that first.
After that, you will have to focus on maintenance.
Nope, just work hard and eat well. The other stuff comes later when you’ve been lifting for years and want to fine-tune specific areas.
For physique goals, yes. Your weight changes based on your energy balance (calories in vs. calories out) over time. Typically, you adjust your diet to align with your current goal, whether it’s gaining muscle or losing fat. Maintenance is more about staying within a comfortable weight range.
However, there are performance goals where weight is not the main focus. These might include increasing strength, improving jumping ability, sprinting, race performance, or training for sports like soccer or hockey. The possibilities are endless.
Couldn’t have put it better myself.
Agreed. I’d suggest that this should be the primary goal for most people unless they are significantly overweight or underweight, as body composition generally improves with a solid diet and dedicated training.
Absolutely. I encourage people to set goals beyond just body image. Having a purpose in training can keep you motivated and make the changes more sustainable. When you train with a goal in mind, the improved aesthetics become a rewarding bonus.
Someone here once mentioned that their physique is a reflection of their training, not the end goal. I couldn’t agree more and wish this perspective was more common.
To elaborate, building muscle becomes progressively harder as you approach your genetic potential. Without chemical enhancement, factors like age and genetics play a significant role. A rough estimate might be around 30-40 pounds of muscle gain for an average height man.
As you near this limit, the required time and effort increase substantially. This explains why recomposition is relatively easy for beginners but slows down significantly as you advance, making progress harder to discern over several months.
Gaintaining while enhanced. Bulk as a normal civilian.
Maintenance and recomp are also not included in a cut/bulk.
Maintaining size while enhanced seems like a waste to me. Why risk your health just to stay roughly the same size? In my opinion, gaintaining is best suited for those who are still in the beginner or early intermediate stages.