Cutting vs Recomp vs Bulk: Complete Decision Guide (2025)

TL;DR:

• Beginners: Recomposition (maintenance or slight deficit) - maximize newbie gains
• Intermediate + higher body fat: Cut first to 10-15% (men) or 18-22% (women)
• Lean + stalling strength: Slow bulk (+200-300 calories/day)
• Phase duration: 8-16 weeks per phase
• Weight change: 0.25-0.5% bodyweight per week (bulk) or 0.5-1% (cut)

[Jump to: Decision Framework | Cutting Protocol | Bulking Protocol | Recomposition | FAQ]

The Body Composition Phase System

Understanding when to cut, bulk, or recomp is one of the most important decisions in strength training. Get it wrong, and you'll spin your wheels for months. Get it right, and you'll make steady, sustainable progress.

Why Phases Matter

The Problem with "Forever Cutting" or "Forever Bulking":

• Staying in one phase too long leads to diminishing returns
• Your body adapts to the stimulus, reducing effectiveness
• Psychological burnout from extended restriction or overeating
• Suboptimal body composition development

The Solution: Strategic Phase Cycling:

• Each phase has a specific purpose and optimal duration
• Phases work synergistically to build your ideal physique
• Prevents adaptation and maintains motivation
• Optimizes both muscle gain and fat loss over time

The Decision Framework

Step 1: Assess Your Current Status

Body Fat Percentage Guidelines:

• Men: 8-10% (very lean), 10-15% (lean), 15-20% (moderate), 20%+ (higher)
• Women: 14-16% (very lean), 16-22% (lean), 22-28% (moderate), 28%+ (higher)

Training Experience:

• Beginner: 0-6 months consistent training
• Intermediate: 6 months - 2 years consistent training
• Advanced: 2+ years consistent training

Current Strength Status:

• Making progress: Adding weight/reps consistently
• Plateaued: No progress for 4+ weeks
• Regressing: Losing strength/performance

Step 2: Apply the Decision Matrix

If you're a BEGINNER:

• Recommendation: Recomposition
• Reasoning: Maximize newbie gains, build habits, avoid unnecessary fat gain
• Protocol: Maintenance calories, focus on strength progression

If you're INTERMEDIATE + higher body fat (15%+ men, 22%+ women):

• Recommendation: Cut first
• Reasoning: Get lean enough to bulk effectively, improve insulin sensitivity
• Protocol: 500-750 calorie deficit, 8-16 weeks

If you're INTERMEDIATE + lean (10-15% men, 18-22% women) + making progress:

• Recommendation: Continue current phase or slow bulk
• Reasoning: Don't fix what isn't broken, maintain momentum
• Protocol: 200-300 calorie surplus if bulking

If you're INTERMEDIATE + lean + plateaued:

• Recommendation: Slow bulk
• Reasoning: Need calorie surplus to break strength plateau
• Protocol: 200-300 calorie surplus, 12-20 weeks

If you're ADVANCED + lean (8-12% men, 16-20% women):

• Recommendation: Slow bulk
• Reasoning: Advanced lifters need surplus for muscle gain
• Protocol: 300-500 calorie surplus, 16-24 weeks

If you're ADVANCED + higher body fat:

• Recommendation: Cut first
• Reasoning: Advanced lifters struggle to build muscle when overweight
• Protocol: 500-750 calorie deficit, 8-16 weeks

Cutting Protocol

When to Cut

Ideal Candidates:

• Body fat above 15% (men) or 22% (women)
• Strength progress has plateaued due to excess body fat
• Coming off a long bulking phase
• Want to improve definition and aesthetics

Signs You Should Cut:

• Can't see muscle definition despite training hard
• Feel sluggish and low energy during workouts
• Waist measurement is increasing despite strength gains
• Blood pressure or other health markers are concerning

Cutting Nutrition Protocol

Calorie Deficit:

• Moderate deficit: 500 calories below maintenance (1 lb/week loss)
• Aggressive deficit: 750 calories below maintenance (1.5 lbs/week loss)
• Maximum sustainable: 1000 calories below maintenance (2 lbs/week loss)

Macronutrient Targets:

• Protein: 1.0-1.2g per lb bodyweight (higher to preserve muscle)
• Fat: 0.3-0.4g per lb bodyweight (minimum for hormone production)
• Carbohydrates: Remaining calories (adjust based on energy needs)

Example for 180 lb person:

• Maintenance: 2500 calories
• Cutting target: 2000 calories (500 deficit)
• Protein: 180-216g (720-864 calories)
• Fat: 54-72g (486-648 calories)
• Carbs: 164-195g (656-780 calories)

Cutting Training Adjustments

Strength Training:

• Maintain or slightly reduce volume (10-20% reduction)
• Focus on maintaining strength on main lifts
• Reduce accessory work if energy is low
• Prioritize compound movements

Cardio Addition:

• Add 2-3 low-impact cardio sessions per week
• 20-30 minutes of walking, cycling, or rowing
• Don't overdo it - preserve recovery for strength training
• Monitor energy levels and adjust accordingly

Recovery Considerations:

• May need more sleep due to calorie deficit
• Consider deload weeks more frequently
• Monitor recovery metrics (HRV, sleep quality)
• Adjust training frequency if needed

Cutting Timeline and Targets

Phase Duration: 8-16 weeks Weight Loss Target: 0.5-1% of bodyweight per week Body Fat Target: 10-15% (men) or 18-22% (women)

Week-by-Week Expectations:

• Weeks 1-4: Rapid initial weight loss (water weight)
• Weeks 5-8: Steady fat loss, strength maintenance
• Weeks 9-12: Slower progress, possible strength decline
• Weeks 13-16: Significant fat loss, maintain as much strength as possible

Bulking Protocol

When to Bulk

Ideal Candidates:

• Body fat below 12% (men) or 20% (women)
• Strength progress has plateaued on maintenance calories
• Have been training consistently for 6+ months
• Want to maximize muscle growth

Signs You Should Bulk:

• Strength gains have stalled despite good programming
• Feel energetic and recovered between workouts
• Can see muscle definition but want more size
• Have been cutting or at maintenance for 8+ weeks

Bulking Nutrition Protocol

Calorie Surplus:

• Slow bulk: 200-300 calories above maintenance (0.25-0.5% bodyweight gain/week)
• Moderate bulk: 400-500 calories above maintenance (0.5-0.75% bodyweight gain/week)
• Aggressive bulk: 500-750 calories above maintenance (0.75-1% bodyweight gain/week)

Macronutrient Targets:

• Protein: 0.8-1.0g per lb bodyweight (sufficient for muscle growth)
• Fat: 0.3-0.4g per lb bodyweight (hormone production and energy)
• Carbohydrates: Remaining calories (fuel for training and recovery)

Example for 180 lb person:

• Maintenance: 2500 calories
• Bulking target: 2800 calories (300 surplus)
• Protein: 144-180g (576-720 calories)
• Fat: 54-72g (486-648 calories)
• Carbs: 368-434g (1472-1736 calories)

Bulking Training Adjustments

Strength Training:

• Increase volume gradually (10-20% increase)
• Focus on progressive overload across all lifts
• Add more accessory work for weak points
• Prioritize compound movements with higher volume

Cardio Considerations:

• Reduce or eliminate cardio initially
• Add back if needed for health/cardiovascular fitness
• Keep cardio minimal to preserve recovery
• Monitor impact on strength training performance

Recovery Optimization:

• Focus on maximizing recovery with surplus calories
• Prioritize sleep and stress management
• May be able to handle higher training frequency
• Monitor for signs of overreaching

Bulking Timeline and Targets

Phase Duration: 12-24 weeks Weight Gain Target: 0.25-0.5% of bodyweight per week Body Fat Target: Stay below 15% (men) or 22% (women)

Week-by-Week Expectations:

• Weeks 1-4: Rapid initial weight gain (water/glycogen)
• Weeks 5-12: Steady muscle gain, strength increases
• Weeks 13-20: Continued progress, possible fat gain
• Weeks 21-24: Slower muscle gain, more fat accumulation

Recomposition Protocol

When to Recomp

Ideal Candidates:

• Beginners (0-6 months training)
• Returning from extended break
• Higher body fat but want to build muscle
• Don't want to commit to cutting or bulking phases

Benefits of Recomposition:

• Builds muscle while losing fat
• Less psychologically demanding than cutting
• Develops sustainable eating habits
• Maximizes newbie gains period

Recomposition Nutrition Protocol

Calorie Target:

• Slight deficit: 200-300 calories below maintenance
• Maintenance: At maintenance calories
• Slight surplus: 100-200 calories above maintenance

Macronutrient Targets:

• Protein: 0.8-1.0g per lb bodyweight
• Fat: 0.3-0.4g per lb bodyweight
• Carbohydrates: Remaining calories

Example for 180 lb person:

• Maintenance: 2500 calories
• Recomp target: 2200-2700 calories (depending on approach)
• Protein: 144-180g
• Fat: 54-72g
• Carbs: 220-400g (depending on calorie target)

Recomposition Training

Strength Training:

• Focus on progressive overload
• Moderate volume (8-16 sets per muscle group per week)
• Emphasize compound movements
• Consistent training frequency (3-4 times per week)

Cardio:

• 1-2 moderate cardio sessions per week
• Focus on health benefits, not fat loss
• Don't overdo it - preserve recovery
• Monitor impact on strength training

Recomposition Timeline

Phase Duration: 12-24 weeks Progress Expectations: Slow but steady changes Weight Change: Minimal (±5 lbs over the phase)

Realistic Expectations:

• Beginners: Can gain 1-2 lbs muscle while losing 1-2 lbs fat
• Intermediate: Can gain 0.5-1 lb muscle while losing 0.5-1 lb fat
• Advanced: Minimal body composition changes, focus on strength

Phase Transition Guidelines

When to Switch Phases

From Cut to Bulk:

• Reached body fat target (10-15% men, 18-22% women)
• Strength has plateaued for 4+ weeks
• Energy levels are consistently low
• Cut has lasted 12+ weeks

From Bulk to Cut:

• Body fat exceeds 15% (men) or 22% (women)
• Strength gains have plateaued despite surplus
• Feel sluggish and uncomfortable
• Bulk has lasted 16+ weeks

From Recomp to Cut/Bulk:

• Progress has stalled for 8+ weeks
• Ready to commit to more aggressive approach
• Have specific aesthetic goals
• Been in recomp for 20+ weeks

Transition Strategies

Reverse Dieting (Cut to Bulk):

• Gradually increase calories by 50-100 per week
• Monitor weight and performance
• Take 4-8 weeks to reach bulking calories
• Prevents rapid fat regain

Gradual Deficit (Bulk to Cut):

• Gradually decrease calories by 50-100 per week
• Maintain training performance as long as possible
• Take 2-4 weeks to reach cutting calories
• Preserves strength better than sudden cuts

Training Adjustments by Phase

Cutting Phase Training

Volume Reduction:

• Reduce total sets by 10-20%
• Focus on main compound movements
• Eliminate or reduce accessory exercises
• Prioritize movements that give best bang for buck

Intensity Maintenance:

• Keep training intensity high
• Focus on maintaining strength on main lifts
• Use RPE to guide training load
• Don't sacrifice form for weight

Frequency Adjustments:

• May need to reduce training frequency
• Monitor recovery carefully
• Consider full-body or upper/lower splits
• Listen to your body

Bulking Phase Training

Volume Increase:

• Gradually increase total sets by 10-20%
• Add more accessory work
• Include exercises for weak points
• Take advantage of improved recovery

Progressive Overload:

• Focus on adding weight/reps consistently
• Track performance across all lifts
• Push intensity when recovery allows
• Take advantage of calorie surplus

Frequency Optimization:

• May be able to train more frequently
• Consider push/pull/legs or body part splits
• Monitor for overreaching
• Optimize training stimulus

Recomposition Training

Balanced Approach:

• Moderate volume and intensity
• Focus on progressive overload
• Include both compound and accessory movements
• Consistent training frequency

Performance Focus:

• Prioritize strength gains
• Track performance metrics
• Adjust training based on progress
• Maintain consistency above all

How Bion Optimizes Body Composition Phases

Intelligent Phase Selection

Bion's Decision Framework:

• Analyzes your current body composition and training history
• Considers your goals and timeline
• Suggests optimal phase based on your situation
• Explains the reasoning behind recommendations

Adaptive Nutrition Planning

Phase-Specific Nutrition:

• Adjusts calorie targets based on your chosen phase
• Optimizes macronutrient ratios for your goals
• Provides meal suggestions and recipes
• Tracks adherence and adjusts as needed

Performance Monitoring

Progress Tracking:

• Monitors strength progression across phases
• Tracks body weight and composition changes
• Identifies when to transition between phases
• Provides data-driven recommendations

Sustainable Implementation

Habit Building:

• Focuses on sustainable changes
• Provides gradual transitions between phases
• Emphasizes consistency over perfection
• Supports long-term success

Common Phase Mistakes

Mistake 1: Staying in One Phase Too Long

Problem: Remaining in cutting or bulking mode for 6+ months Consequences: Diminishing returns, adaptation, burnout Solution: Cycle phases every 8-16 weeks based on progress

Mistake 2: Switching Phases Too Frequently

Problem: Changing phases every 4-6 weeks Consequences: No time for adaptations, constant stress Solution: Commit to phases for minimum 8 weeks

Mistake 3: Aggressive Surpluses/Deficits

Problem: 1000+ calorie surpluses or deficits Consequences: Excessive fat gain or muscle loss Solution: Use moderate surpluses (300-500) and deficits (500-750)

Mistake 4: Ignoring Training Adjustments

Problem: Using same training approach across all phases Consequences: Suboptimal results, poor recovery Solution: Adjust volume, intensity, and frequency by phase

Mistake 5: Not Tracking Progress

Problem: Making decisions based on feelings rather than data Consequences: Poor timing of phase transitions Solution: Track weight, strength, and body composition regularly

Nutrition Tracking Across Phases

Why Track During Different Phases

Cutting Phase Tracking:

• Ensures deficit: Confirm you're actually in a calorie deficit
• Preserves muscle: Verify adequate protein intake (1.0-1.2g/lb)
• Prevents excessive loss: Monitor for too-rapid weight loss
• Adjusts timing: Data shows when to end the cut

Bulking Phase Tracking:

• Confirms surplus: Ensure you're eating enough to grow
• Minimizes fat gain: Prevents excessive calorie surplus
• Optimizes protein: Maintains muscle-building protein intake
• Guides adjustments: Data shows optimal rate of gain

Recomp Tracking:

• Maintains balance: Critical for eating at maintenance
• Tracks composition: Monitor subtle muscle gain and fat loss
• Fine-tunes intake: Small adjustments make big differences
• Validates progress: Confirms recomp is working

Best Apps for Phase-Specific Tracking

Bion:

• Phase-specific targets: Automatically adjusts macros for bulk/cut/recomp
• AI optimization: Reviews logs and suggests improvements based on phase
• Workout integration: Coordinates nutrition with training volume changes
• Progress monitoring: Tracks composition changes across phases
• Smart transitions: Recommends when to switch phases based on data

MacroFactor:

• Adaptive targets: Automatically adjusts macros based on progress
• Phase flexibility: Supports bulk, cut, maintenance transitions
• Weekly averages: Focuses on trends rather than daily perfection

Cronometer:

• Micronutrient tracking: Important during cutting (nutrient density)
• Verified database: Accurate tracking crucial for deficits
• Detailed analytics: Track all nutrients during phases

Tracking Strategies by Phase

Cutting Phase:

• Daily tracking: Critical for maintaining deficit
• Weigh daily: Track trends through weekly averages
• Protein priority: Ensure 1.0-1.2g/lb minimum
• Refeed tracking: Log high-carb refeed days
• Deficit verification: Confirm 500-750 calorie deficit

Bulking Phase:

• Consistent tracking: Prevent excessive surplus
• Weekly weigh-ins: Monitor rate of weight gain (0.25-0.5%/week)
• Calorie surplus: Maintain 200-500 above maintenance
• Quality tracking: Focus on nutrient-dense foods
• Progress photos: Track muscle vs fat gain

Recomposition:

• Precise tracking: Small margins require accuracy
• Body composition: Track more than just weight
• Maintenance calories: Must be very accurate
• Performance metrics: Strength increases validate progress
• Monthly adjustments: Fine-tune based on slow changes

Common Phase-Specific Tracking Mistakes

Cutting Mistakes:

• Not tracking consistently: Missing foods breaks deficit
• Underestimating portions: Eating more than you think
• Forgetting refeed days: Untracked high days ruin progress
• Ignoring protein: Insufficient protein causes muscle loss

Bulking Mistakes:

• Excessive surplus: Eating too much causes fat gain
• Dirty bulk mentality: Poor food quality impacts health
• Inconsistent tracking: Can't gauge optimal surplus
• Weekend overeating: Untracked days add excessive calories

Recomp Mistakes:

• Inaccurate tracking: Small errors prevent recomp success
• Impatience: Not tracking long enough to see changes
• Calorie cycling errors: Miscalculating training vs rest days
• Progress measurement: Only tracking scale weight

Related Reading

• Muscle Building Diet
• How to Count Calories for Weight Loss
• Macro Tracking for Beginners
• Meal Planning for Fitness Goals
• Nutrition Tracking Apps: Complete Guide 2025

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