Cut when you carry fat
If your abs are hidden and you are north of 20 percent, a cut makes every future gain look better and keeps insulin sensitivity healthy. Aim to lose 0.5 to 0.75 percent of bodyweight per week so you keep muscle.
Should I bulk, cut, or recomp?
Cut if you are over roughly 20 percent body fat, bulk if you are lean and want size fast, recomp if you are new or returning.
The quick answer
Use body fat and training age to decide. Above about 18 to 20 percent for men or 28 to 30 percent for women, cut first in a 300 to 500 kcal deficit. If you are lean and want to grow, bulk in a 200 to 400 kcal surplus. Beginners, returners, and the skinny fat crowd should recomp by eating at maintenance with high protein and hard training.
How to think about it
Bulk when you are lean and patient
Under about 15 percent for men, a slow surplus of 200 to 400 kcal lets you add muscle with minimal fat. Gain around 0.25 to 0.5 percent of bodyweight per week, faster than that is mostly fat.
Recomp when new or detrained
Beginners and people coming back can build muscle and lose fat at once. Eat at maintenance, hit 2 g protein per kg, and let progress show in the mirror and lifts rather than the scale.
Do this
- Estimate your body fatUse a photo comparison or calipers to place yourself, then apply the thresholds above.
- Set your calorie targetDeficit 300 to 500 to cut, surplus 200 to 400 to bulk, maintenance to recomp.
- Lock protein high in all three1.6 to 2.2 g per kg protects muscle whether you cut, bulk, or recomp.
- Track weekly weight trendAdjust calories by 100 to 200 kcal if the scale is not moving as planned after 2 to 3 weeks.
Keep going
How SUUPR helps
Cut if you are over roughly 20 percent body fat, bulk if you are lean and want size fast, recomp if you are new or returning.