BODY RECOMPOSITION VS. BULKING AND CUTTING | BUILD MUSCLE and LOSE FAT at the SAME TIME?

Should you recomp or bulk and cut for optimal muscle growth? In this video I discuss the pros and cons of body recomposition, or trying to build muscle at lose fat at the same time vs. the bulking and cutting approach.
Body recomposition, “maingaining,” or “gaintaining” sounds like an attractive solution but it only works for certain groups and may not produce the same results as bulking and cutting. I also briefly give out some guidelines on how to bulk and lose fat properly.
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About me: I'm a medical doctor and natural men’s physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.
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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.
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#BodyRecomposition #BulkingAndCutting #NaturalBodybuilding

[@DrSwole]

Learn all about body recomposition (who, why, how): kzbin.info/www/bejne/qKjZcquPgsmEoJY

[@walhallw7436]

Are you really doctor? Or did you just choose that name for KZbin?

[@DrSwole]

@@walhallw7436 I actually am!

[@DrSwole]

@@walhallw7436 do I not seem like one? 😛

[@walhallw7436]

@@DrSwole Wow, you look so young. How old are you? Are you already specialist doctor?

[@DrSwole]

@@walhallw7436 I'm in my residency so training as a specialist right now!

[@jonbrah9356]

Sick video bro. I always get scared of bulking cuz I feel bloated after every meal but I just gotta look at it in the long run.

[@DrSwole]

Thanks man!

[@DrSwole]

What approach are you taking right now?

[@jonbrah9356]

@@DrSwole I'm on a lean bulk with about 200 cals over my maintenance. I definetly should be gaining a bit of mass becuz I'm skinny but the thought of me getting a bit fat just messes with me. It's a mental thing lol

[@DrSwole]

@@jonbrah9356 okay solid! Yeah adding weight can be tough to accept but as long as you don’t let it get out of hand!

[@jonbrah9356]

@@DrSwole yeah I've been lean all my life so I just gotta accept a bit of fat. Thanks the help!

[@tharundanielr8658]

Thanks for the video dude. Helped a lot

[@manelsalido]

Great videos, thank you very much!😃

[@neruos8738]

great vid dude! keep it up!

[@DrSwole]

Appreciate the support!

[@DrSwole]

Are you trying to recomp or bulk/cut?

[@emangla5601]

What if im skinny fat? What should i pick

[@Kyshalise]

This video deserves 100000 likes

[@DrSwole]

🙏🏼🙏🏼

[@MrYashwinwhabi]

You’re content and channel is just too good 👍

[@DrSwole]

Thanks for the vote of confidence!

[@DrSwole]

What are your goals?

[@MrYashwinwhabi]

@@DrSwole Cutting down from 18% body fat percentage.

[@DrSwole]

@@MrYashwinwhabi you got this 👊🏼

[@samitabbakh8409]

As usual, great video. In terms of calorie surplus during bulking and calorie deficit during cutting, what ranges would you recommend?

[@DrSwole]

Solid questions. The calorie surplus will depend on rate of gain. So if you’re going for 1% gain per month and you weight 200 lb that’s 0.5 lb per week or 500 cal per day. More on ranges here: kzbin.info/www/bejne/mmfEl3WJbJVphNU

[@DrSwole]

I go thru optimal fat loss parameters here kzbin.info/aero/PL-U2jvez_hi_9w4ZmARG9sYzKXDO5Pdq7

[@samitabbakh8409]

@@DrSwole Thanks. You are awesome.

[@DrSwole]

@@samitabbakh8409 appreciate the vote of confidence!

[@stevethea5250]

@@samitabbakh8409 what does cut mean 😅i don't even know

[@binyamgebreselassie5807]

Yo doctor swole How much do u weigh and whats your body fat percentage is like. And great video as always.

[@DrSwole]

Currently 159 and BF is around 12%ish

[@DrSwole]

I have a little physique update in my last full day of eating video!

[@KidNamedKuddy]

Good info. Thanks for the vid

[@DrSwole]

Cheers!

[@vikasb1987]

Hey, I've watched most of your videos. Really good info👍🏼 I'm skinny fat, height 190cm, weight 81kgs, body fat around 17-18% Been lifting *on and off* since 5 years... Would you recommend I recomp? Also, how can we define beginner/intermediate/advanced? Thought I started off 5 years back, since it's been on and off, can I still consider myself as a beginner and try recomp?

[@DrSwole]

Hey man thanks I’m good question. It depends on how on and off you were training. I typically define level of advancement by how long you have been training but the other way to go about it is to look at how quickly you progress

[@DrSwole]

How quickly are you able to add weight to movements? Every workout, every week, or every month or longer?

[@Turbo-D]

all those bulking and cutting especially as a natual lifter is just counterproductive long term, it puts a lot of stress on your body and mind and most likely you loose more muscle mass as you can build when you are an advanced lifter. just build a physique you like and keep that all year around. for slight body recomposition you can try a 10/4 diet so 10 days deficit 4 days slight surplus to kepp insulinsensitivity and metabolism high and loose fat while keeping muscle long term

[@DrSwole]

I see where your concern is and body recomposition like that can certainly work to a point. However, as you get more advanced it will likely take a continuous period of surplus and good training to actually build muscle. People in the scientific community liking it to building a skyscraper. It take some time to actually build the elements of muscle

[@DrSwole]

How long have you been training for like that?

[@Turbo-D]

@@DrSwole i train since i`m 15 years old, now i`m 40, doing this kind of training and dieting since 10 years together with keto and 16/8 IF, never looked better, bodyfat is very low at 5% feels not healthy at all but looks insane, everyone has to pick his poison right? 😉

[@DrSwole]

@@Turbo-D glad it’s worked for you!

[@marcelkusmierek83]

You have the best video on this topic hands down. What would you advice a skinny fat person to do? Cut or recomp

[@DrSwole]

Thanks! It depends - what would you say your BF% is?

[@DrSwole]

And how long have you been training for?

[@marcelkusmierek83]

So I'm an ectomorph and allways been very skinny and struggled to put on any weight all my life so.....stupidly I went on a dirty bulk on which yes I did gain alot of muscle but also ALOT of fat. Once covid fully hit and gyms got clossed I could no longer work out and what has happened is that ALL the muscle I gained on the bulk disapeard but the fat did not....so now I'm back to being very skinny but with chubby face and fat around my stomache area. If I'd have to guess I'd say I'm between 25 and 30% BF

[@youssefshahir8624]

Excellent 💖 keep the good work

[@DrSwole]

Thanks man! Will do

[@azdriver5689]

Good video. 👍🏽

[@DrSwole]

Thanks 🙏🏼

[@DrSwole]

Are you trying to bulk & cut or recomp right now?

[@azdriver5689]

@@DrSwole I am focusing on a recomp since I just finished a cut (35lbs) and want to maintain while gaining more muscle.

[@DrSwole]

@@azdriver5689 okay cool. 35 lbs off is a lot, well done

[@DeathStarDelts]

I know this is a little late, but I've been in a confusion of whether to lean bulk or "main gain". I've been lifting for about 7 months and recently cut down from 23% to 18-19% body fat and I'm 18 at 189lbs. My goals are just to gain a lot of muscle and strength, I don't care for lean look. More Bear 🐻.

[@DrSwole]

Ah. How did the cut go?

[@DrSwole]

As in how easy was it for you

[@DeathStarDelts]

Well I was 205lbs in end of October and now, February I'm 189lbs. So it went well, It's just i don't have as much muscle on me as I hoped so I not gonna cut any longer yet.

[@DrSwole]

@@DeathStarDelts okay well as a beginner you could try maingaining for awhile and seeing how it goes

[@DeathStarDelts]

@@DrSwole alright, I'll try that for a few months and see if I get any results in. Thanks Doc.

[@oRoden-st5ib]

hey Dr, I have been using your push pull legs split for quite sometime and have seen huge gains! I was wondering if you could make a revised one because it’s getting a little repetitive... thanks Dr Swole!

[@DrSwole]

Have you watched my basics of training series? With that you should be able to individualize the program for yourself

[@DrSwole]

If you really want to run things long-term my book will go through how to make changes yourself over time

[@davidmccrea3503]

What is your fat loss recommendation to get body fat percentage down to 15% from about 25%? Just drop cals and train the same?

[@DrSwole]

Yes, I'd recommend keeping training the same

[@jijiXSama]

What’s your view on keto? I’m on keto and hopefully I’m recompositioning.

[@DrSwole]

I did a video on low carbs and keto!

[@DrSwole]

kzbin.info/www/bejne/nJykgGdul9Rkhpo

[@JaspreetSingh-uf5bz]

I joind gym 6 months before i have preety muscle mass and my body stops responding and what should i do right now ?cut or recomp

[@SunnyLaraJr.]

Hey dr swole I seen your recomp video from 2 years ago and it’s very informative! I’ve been recomping for about a month and eating clean for about 3 months, should I aim for maintaince calories or continue to be in a slight deficit to lose fat while still building muscle by eating enough protein? I’m 5’5 146lbs and 16

[@DrSwole]

What’s your body fat percentage like?

[@SunnyLaraJr.]

@@DrSwole I measured my waist and neck and my body fat said 18.2%

[@DrSwole]

@@SunnyLaraJr. you could probably run a small deficit and still recomp

[@SunnyLaraJr.]

@@DrSwole Okay sounds good, Thanks dr swole, your videos are very informative especially the e recomp ones, I appreciate it 🤝

[@SunnyLaraJr.]

@@DrSwole I’m also in my first year of SERIOUS training so I think that makes it better to be in a slight deficit but still gain muscle, right?

[@Prosper_Pun]

I lost over 56lbs cutting but still have a lower belly. All I know is to lose weight now and dieting. It feels weird to eat in a surplus. I feel good but scrawny and kinda shredded up top. What do you suggest??

[@juwitahasin9904]

does 6 month enough for body recomposition?

[@marcomontenegro1713]

Hey Dr Swole! Been watching your videos recently and they are really good work! I was cutting so I could get to 12ish% bf, but after watching this video I'm thinking of trying recomping. I do have more than one year of experience, but when i started being consistent quarantine came around and i lost some gains. Should I recomp? I'm an 18 yo male, 5'9 and 155 lbs, at 17% bf. My bench is 155, my squat is 95 (coming back from an iliopsoas injury) and my deadlift is 185!

[@DrSwole]

Hey man glad you’re appreciating the videos! It could definitely be worth a shot

[@DrSwole]

How long were you off plan during quarantine?

[@marcomontenegro1713]

@@DrSwole I was without a gym for about 5 months, only doing push ups pull ups and dips, but i lost a lot of lower body strength. Wanting to get more definition cause ill be starting med school in february 2021. Not sure what route should i take...

[@DrSwole]

@@marcomontenegro1713 ahh okay. I’d say start off with a recomp and switch when you stop seeing good progress!

[@marcomontenegro1713]

@@DrSwole nice! thanks for your help and keep up the good work!

[@tejasbhanushali3982]

What if you are a skinny fat even after 1 year of training what should be done?

[@DrSwole]

You may want to make some changes to your diet and training

[@ZW-ys8xo]

Hey Dr Swole I got a question if you were to choose only one protein powder what would it be? Casein or whey? Also what brand of whey or casein should I use?

[@DrSwole]

Probably whey. And brand doesn’t matter so much.Get some thing that tastes good and is affordable!

[@DrSwole]

Do you take other supplements? Planning to do a video soon

[@ZW-ys8xo]

@@DrSwole I’m thinking about creatine but there’s been a lot of controversy about it making people lose their hair so I’m starting to question it

[@DrSwole]

@@ZW-ys8xo ahh

[@yona9257]

6:54 🙌

[@WALTER_WHITE____]

Im 16, 173cm and 67kg, should i bulk or try doing body recomposition?? Im afraid that i might gain a lot of fat from bulking so should i try lean bulking instead or body recomposition? And which one is the best for muscle growth??

[@DrSwole]

Depends on what body fat percentage you’re at

[@Kyshalise]

You did a good job explaining this but I’m just now sure which one I should do. I’m thinking body recomposition? I just want best results. I keep hearing different things. I’m 25 pounds away from my goal weight due to a calorie deficit, however I have NEVER lifted weights in my life. When should I start lifting??? After I reach goal weight or before?

[@DrSwole]

You should start lifting now! It will make recomp easier

[@DrSwole]

I’d probably even try a deficit. How much weight have you lost?

[@Kyshalise]

@@DrSwole thank you so much for your reply. I have lost 50 pounds as of current. I still want to lose 20 more. I am 165 now. I started body recomp. I train 6 days a week as a beginner. I was actually struggle to figure out my maintenance calories even tho I used a calculator. I didn’t know if training as a beginner 6 days a week is considered heavy exercise or moderate exercise (which changes daily calories of course)

[@DrSwole]

@@Kyshalise great job on the progress!

[@saleemshadi6433]

Hello Dr. I am 83 kg and 168 cm as a female (very over weight) and I’ve just started training at the gym. I originally was wanting to cut but now I’m scared that I won’t be able to put on as much muscle after. Should I recomp or cut a bit then recomp?

[@DrSwole]

I’d try to run a calorie deficit

[@DrSwole]

You’ll likely recomp anyways

[@DatoStory]

Hi, im 17 years old 77kg and 180cm. Im skinny fat and my goal is to lose some fat but at the same time getting stronger. Im a beginner (2 months of experience). Should you consider a cut or try recomping?

[@DrSwole]

Either could work. Note that if you went for a deficit. you'd likely still recomp

[@Oschar157]

I’m currently 6ft 212lbs and, as my scale says, 22% bf. I seem to gain 3.lbs, maybe a little more, a month. Should i cut, keep bulking or recomp? My shoulders are pretty underdeveloped and I’ve off the main reasons i havent stopped bulking

[@DrSwole]

I’d probably go for a deficit. If you’re able to recomp you still will

[@dragosurmarea9891]

Hello, what would you recommend for around 30% body fat and 100kg. I do everything myself so I don't know if I can structure a proper cut phase. I'm trying to get as best as I can to get to 150g of protein whilst being in a caloric deficit under 2000kal and training hard and lifting as hard as I can. Is this all right?

[@DrSwole]

Yes it is as long as training is going well!

[@yashxfit]

Great

[@DrSwole]

👊🏼

[@raimerarias9000]

i don't know if you will see this comment but im aroud 20-23% bf and lift with high intensity low volume ad have been in "maintainance" for 1 month my workouts are progressing each week , am i building muscle or is it neurological response?. ive been training for 2 and half years already

[@DrSwole]

Hard to say over comments. Neurological adaptations may still be happening but that’s a good sign

[@jswis4002]

hey man i’m 14 i think i’m around 25-30 % body fat and i think i’m a little over skinny fat. What should i do ? I wanna build muscle mostly but get a leaner body

[@jswis4002]

also 5”10 , 176

[@DrSwole]

I’d start by getting on a consistent exercise regimen that includes resistance training and try to cut out unnecessary fats and carbs first

[@DrSwole]

What’s your workout routine like?

[@yona9257]

1:54 🙌

[@DrSwole]

👊🏼

[@amaan_ali1420]

I know I’m a little late but I need some advice, I’m 15 years old 5’7 and 133lbs with around 17-18% body fat. Do you recommend I cut to lower my body fat percentage, bulk to increase strength and weight or to body recomp to do both. I’ve had this dilemma for a while now and I’ve been doing weight lifting for about 6 months and have taken off around 4 months from the gym because of a wrist injury, What are your thoughts?

[@DrSwole]

I’d go for a recomp or a slight deficit where you’ll probably recomp anyways

[@amaan_ali1420]

@@DrSwole Thank you I’ll try it out, also do you have any favourite methods to find out your maintenance calories. I always find my self not losing weight in a what I think is a caloric deficit

[@amaan_ali1420]

@@DrSwole also my body is kind of weak I have a wrist injury and struggle to put 100% in the gym I want to get big and gain strength, I already have a belly and I’m scared to bulk in case I get fat. Do you think body recomping will help me to gain that strength that I want? I want to weigh more in Lbs and have more strength and power but I’m just too afraid of going fat again. Any help would be much appreciated

[@DrSwole]

@@amaan_ali1420 Yes by tracking your calories over a period where your weight is stable

[@DrSwole]

@@amaan_ali1420 Both a deficit or maintenance cals can get you the strength you want initially

[@PrimalCinder]

I've been heavily bulking with a 6 day split for over a year now from 120lbs to 185lbs. I'm around 20%bf 5' 9. Should I continue to pack muscle and bulk until around 200 lbs and cut down to a good bf%? Or just start now

[@DrSwole]

I’d probably go for a cut

[@dhanushdhanu7193]

Awesome explanation thanks for information Skinny fat

[@DrSwole]

Cheers my friend!

[@AvidityO]

I don’t know my body fat percentage but at the moment I’m bulking but I’m not sure if it’s the best idea, I weigh 70-71kg and I’m around 6 foot any advice?

[@DrSwole]

How defined are your abs?

[@AvidityO]

@@DrSwole not very defined can’t really see them but in the middle you can see a tiny bit but not much of lower

[@DrSwole]

@@AvidityO in that case you might want to cut before bulking more

[@AvidityO]

@@DrSwole should I cut or do a body recomp because I somewhat have a decent amount of lower belly fat but you can also see my ribs at some angles

[@DrSwole]

@@AvidityO I’d go for a deficit, if you’re able to recomp you probably will anyways

[@Ace-3.]

What would you say for someone who is 20%-30% body fat with some on and off training (but not much) but not really much muscle. God bless everyone and have a good day : )

[@DrSwole]

I’d say get into a deficit and train hard. You’ll probably still recomp

[@Ace-3.]

@@DrSwole ok thanks

[@DrSwole]

@@Ace-3. 👊🏼

[@baldskier5530]

You're wrong about recomp, Dr. Bro 🤦‍♂️

[@DrSwole]

Thanks for weighing in