Faz's channel really is a Gem. I've said it before and I'll say it again, It's nice to have a channel that has different opinions and ideas on subjects rather than just being an echo chamber. I get it all the channels talk about the same old things because it's what works but that doesn't mean it's the only thing that works. Not everything has to be super optimal and to some extent that's hindering peoples progress. Everyone has different levels of tolerance and adherence and I know people bite off more than they can chew because they believe the most optimal way is the only way. They all have pros and cons in the end so go with what works for you and what fits your lifestyle better.
I started working out at roughly 30% body fat at the beginning of this year, and now I am at low 20%s, gained 3kgs of muscle in the process. Not huge amount of muscle gain for a novice lifter but satisfied with the slow but steady gains while also losing more than 10kgs of fat.
I feel so lucky to be here. I'm almost done with a 70-lb., 1-year weight loss journey; when I finish, I'll still have enough bodyfat to do an effective recomp. I'm hopping on the FazTrain for information and motivation.
On your last point, I couldn't agree more regarding the fact that there isn't one best approach. The whole fixation with what is "optimal" bugs me a lot more now after having coached people and realizing that there is no objective definition of what is optimal. You have to find what is optimal for that person, not what someone says is optimal for everyone.
Yeah for sure, I also think as you achieve more you realise there's more way to skin a cat. I think my Powerlifting/Strongman/Bodybuilding competitive record has actually made me more open minded as I've had to pull out a lot of stops to get the result I need. You have competed in Bodybuilding and I'm sure that achievement has done the same for you.
At 52 years old, decided to pull the plug on my decade long bulk. Only 14 or so more more pounds to cut. Down from 262 to 233 pounds so far. Once I reach 215 and 17% body fat going into recomp/maintenance mode. 😉
one thing though is a bulk doesn't need to be especially large. i'm in my 40s and i do small 5-10 lb bulks, then 5-10 lb cuts. it isn't 20-30 lbs like you are talking about here. i agree that the huge ups and downs are a problem but i don't think it's bad for one's health if one does a bulk from say, 170 lbs to 180 lbs (when i'm 6'3), and then back to 170 lbs again as a cut. it sort of echoes the natural increase and decrease in weight people have each year (where they weigh more in the winter to protect them from the cold, and less in the summer when they don't need as much fat stores). i don't even particularly track it, i just eat more during some parts of the year, and less during others, and go up and down about 10 lbs.
I agree with all points mentioned i as well am in my 40s and have been lifting for 2 decades. Bulk/cut and recomp are both good but optimal in certain conditions. Bulking and cutting is probably best in years 1-3. Sometimes year 4 as well. .Once u get into years 5-10 your not gaining much muscle anymore like 1-2 lbs a year. So at that point bulking doesnt make a lot of sense anymore. And a recomp lean gain approach is more optimal greg doucette would call it maingaining. So bulking and cutting is better if your a newer lifter . Once your about year 4 to 5 lean gains or recomping is the way to go because gaining tons of fat when u can only build 1 to 2 lbs of muscle isnt really worth it anymore
I tried bulking and cutting. The cutting thing was easy, gaining weight is the hard for me.I could eat like a pig, but the scale doesn't move. Recomping is great for people who are a bit fat, but not obese fat.
Having just about finished a ~30lb cut and still not quite lean, this approach sounds great to minimize obsession and huge bodyweight fluxes. No idea what my % is at, likely 20-25%. Thanks for the new ideas to mull over!
Im 57. Strength and health are put in the same box for me. I like being strong. But it's even more important (slightly 😊) to eat real food and not processed. Now I do training I enjoy more days than not.
Thanks for the series, Faz! Question: I'm 5'7.5," 34 years old, and weigh 202 lbs with a 34 inch waist as of today. I'm relatively developed as I used to powerlift competitively and have been lifting for many years. Now I lift much more like a bodybuilder and lift to complete muscular failure. If I had to estimate, I'm between 20-24 percent body fat. I can see my abs pretty well when flexed because they are pretty developed. With all that said, do you think I'm at a good spot to recomp, or would you guess that I should lose more weight first? If I can effectively recomp at this weight, I would love to do so because I don't mind how I look overall, albeit I could be a bit leaner. Thanks!
Yeah just based off what you've said here that sounds like a good fit. Just bear in mind you're looking at 2-3 years before you really see a significant change.
@@Fazlifts Sounds good! Really appreciate the response. Honestly, I'm not in any huge hurry. I'm overall happy with my development and how I look in a shirt and not really uncomfortable without one. At this point, I just want to keep getting a bit stronger, slightly more muscular, and lean out over time. I'm excited to start the process and to focus on solid progress over time.
Hey Faz Great video series on Recomping!As a 46 year old man I have consistently wieght training for the last five years even though Bulking & cutting are the General way of Gaining muscle and then losing fat.The idea of recomposition sounds more ideal for being an older guy .per all the things you mention about be sluggish and Digestive issues from trying to eat in a calorie surplus.looking good and staying healthy as we get older should be the ultimate goal.thanks again for you experience and knowledge you bring to the channel 💪🏽👍🏽
I think your best point is that bulking and cutting can mask progression, or rather the lack of, which I think is a huge problem. Anecdotely, looking at myself, my friends and family, bulking and cutting has not produced better results than recomp, on the contrary. I just see most guys (including myself) getting fat in the winter, thinking their adding muscle, and then ending up at the exact same place in the summer. I've only seen 1 of my friends having alot of success with bulking/cutting, but he was a genetic freak, and would probably also been able to get extremely jacked on a recomp. And when I say bulking/cutting, I don't mean lean-bulking (e.g. staying at the same bodyfat%).
That has been my experience as well mostly. Bulking made me think i gained loads of muscle but it turned out to be mostly fat and then having to cut for ages to look half decent (but small-ish) in the summer is really demotivating. I decided i was going to keep cutting until i was very lean and it so happens with that i gained quite a bit of muscle.
I like to bulk because I love to eat and the performance boost is nice. Honestly my progress is very comparable just eating at maintenance or in a small deficit. But come holiday season or vacations or anytime we really want it we it eat.
Great series! I get why competitors bulk and cut - they are looking to display a peak physique for one day a year. But for the other 99% of people who want to look "jacked" all the time, you can eat well and let the workouts build the muscle.
Point 2 is the one that resonates most with me, even as I've been bulking and cutting the last 3 years. Basically you could say my version of bulk/cut is potentially a glorified recomp since I don't gain or lose more than 15lbs in the course of a year (granted I will look much different in 2 months I suspect cutting back down than I do now). I do want to look really good all the time, and Faz can vouch that even peak-bulk I still have quite visible abs and definition so while I never flirt with being "fluffy" or even "bear mode" I am still making notable progress. When I question should I take bulks further to gain a bit faster I remind myself being as big as possible was never my goal so why do something I don't want to achieve what was never the true aim? Also will always appreciate your sober and balanced look at things Faz.
What would you say is the lowest bodyfat at which you can recomp? If I am 178cm(5'10), would it be viable hanging around 85kg and trying to recomp (if I had to guess that would be around 15-17% bf for me)?
I haven’t watched the video fully yet but what I heard from Massive Iron, is that recomp is basically a lean bulk? Any thoughts on it? Or is it maintenance calories
I can't speak for Steve however I cover my own perspective on this in part 3 :) Check it out and welcome to the channel: ruclips.net/video/aeYM3v-qr_s/видео.html
He said maingaining is a lean bulk, which is a different thing depending on how you define it. Doucette has used different definitions before but the most consistent one is gaining muscle while your BF% remains the same (i.e. you're 180lbs 15% BF, and 5 years from now you're 200lbs 15% BF and you stayed 15% the entire time, somehow LOL). Recomping is building muscle and losing fat simultaneously which means your BF% over time will decrease, thus these are two different goals. Hope that was a good clarification.
Faz's channel really is a Gem. I've said it before and I'll say it again, It's nice to have a channel that has different opinions and ideas on subjects rather than just being an echo chamber.
I get it all the channels talk about the same old things because it's what works but that doesn't mean it's the only thing that works.
Not everything has to be super optimal and to some extent that's hindering peoples progress. Everyone has different levels of tolerance and adherence and I know people bite off more than they can chew because they believe the most optimal way is the only way.
They all have pros and cons in the end so go with what works for you and what fits your lifestyle better.
🍻👌 thank you OG
I started working out at roughly 30% body fat at the beginning of this year, and now I am at low 20%s, gained 3kgs of muscle in the process. Not huge amount of muscle gain for a novice lifter but satisfied with the slow but steady gains while also losing more than 10kgs of fat.
I feel so lucky to be here.
I'm almost done with a 70-lb., 1-year weight loss journey; when I finish, I'll still have enough bodyfat to do an effective recomp.
I'm hopping on the FazTrain for information and motivation.
Wow that's huge man, really good job. Yeah I think that's a good idea, it'll help you get used to the new bodyweight too.
On your last point, I couldn't agree more regarding the fact that there isn't one best approach. The whole fixation with what is "optimal" bugs me a lot more now after having coached people and realizing that there is no objective definition of what is optimal. You have to find what is optimal for that person, not what someone says is optimal for everyone.
Yeah for sure, I also think as you achieve more you realise there's more way to skin a cat. I think my Powerlifting/Strongman/Bodybuilding competitive record has actually made me more open minded as I've had to pull out a lot of stops to get the result I need. You have competed in Bodybuilding and I'm sure that achievement has done the same for you.
At 52 years old, decided to pull the plug on my decade long bulk. Only 14 or so more more pounds to cut. Down from 262 to 233 pounds so far. Once I reach 215 and 17% body fat going into recomp/maintenance mode. 😉
one thing though is a bulk doesn't need to be especially large. i'm in my 40s and i do small 5-10 lb bulks, then 5-10 lb cuts. it isn't 20-30 lbs like you are talking about here. i agree that the huge ups and downs are a problem but i don't think it's bad for one's health if one does a bulk from say, 170 lbs to 180 lbs (when i'm 6'3), and then back to 170 lbs again as a cut. it sort of echoes the natural increase and decrease in weight people have each year (where they weigh more in the winter to protect them from the cold, and less in the summer when they don't need as much fat stores). i don't even particularly track it, i just eat more during some parts of the year, and less during others, and go up and down about 10 lbs.
I know this video isn't just for me, but it really hits home. (Probably given our age 😂)
I plan on being just as degenerate in my 40s as I've always been... just in different ways 🤣
I agree with all points mentioned i as well am in my 40s and have been lifting for 2 decades. Bulk/cut and recomp are both good but optimal in certain conditions.
Bulking and cutting is probably best in years 1-3. Sometimes year 4 as well. .Once u get into years 5-10 your not gaining much muscle anymore like 1-2 lbs a year. So at that point bulking doesnt make a lot of sense anymore. And a recomp lean gain approach is more optimal greg doucette would call it maingaining.
So bulking and cutting is better if your a newer lifter . Once your about year 4 to 5 lean gains or recomping is the way to go because gaining tons of fat when u can only build 1 to 2 lbs of muscle isnt really worth it anymore
I tried bulking and cutting. The cutting thing was easy, gaining weight is the hard for me.I could eat like a pig, but the scale doesn't move.
Recomping is great for people who are a bit fat, but not obese fat.
Having just about finished a ~30lb cut and still not quite lean, this approach sounds great to minimize obsession and huge bodyweight fluxes. No idea what my % is at, likely 20-25%. Thanks for the new ideas to mull over!
Bulking has diminished returns the farther you go with it
for sure👏🏾👏🏾👏🏾 aggressive bulking/cutting cycles are for competitive athletes and bodybuilders…
Im 57. Strength and health are put in the same box for me. I like being strong. But it's even more important (slightly 😊) to eat real food and not processed. Now I do training I enjoy more days than not.
Thanks for the series, Faz! Question: I'm 5'7.5," 34 years old, and weigh 202 lbs with a 34 inch waist as of today. I'm relatively developed as I used to powerlift competitively and have been lifting for many years. Now I lift much more like a bodybuilder and lift to complete muscular failure. If I had to estimate, I'm between 20-24 percent body fat. I can see my abs pretty well when flexed because they are pretty developed. With all that said, do you think I'm at a good spot to recomp, or would you guess that I should lose more weight first? If I can effectively recomp at this weight, I would love to do so because I don't mind how I look overall, albeit I could be a bit leaner. Thanks!
Yeah just based off what you've said here that sounds like a good fit.
Just bear in mind you're looking at 2-3 years before you really see a significant change.
@@Fazlifts Sounds good! Really appreciate the response. Honestly, I'm not in any huge hurry. I'm overall happy with my development and how I look in a shirt and not really uncomfortable without one. At this point, I just want to keep getting a bit stronger, slightly more muscular, and lean out over time. I'm excited to start the process and to focus on solid progress over time.
all great points. I got alot oit of this series.
Hey Faz Great video series on Recomping!As a 46 year old man I have consistently wieght training for the last five years even though Bulking & cutting are the General way of Gaining muscle and then losing fat.The idea of recomposition sounds more ideal for being an older guy .per all the things you mention about be sluggish and Digestive issues from trying to eat in a calorie surplus.looking good and staying healthy as we get older should be the ultimate goal.thanks again for you experience and knowledge you bring to the channel 💪🏽👍🏽
Great points coach..as an older guy i agree with pretty much all of it
We gotta stick together 😉
Great video Faz!
Really solid series Faz, I love your calm balanced and non judgemental approach to lifting advice.
Thanks Jack, that's good of you.
I think your best point is that bulking and cutting can mask progression, or rather the lack of, which I think is a huge problem. Anecdotely, looking at myself, my friends and family, bulking and cutting has not produced better results than recomp, on the contrary. I just see most guys (including myself) getting fat in the winter, thinking their adding muscle, and then ending up at the exact same place in the summer. I've only seen 1 of my friends having alot of success with bulking/cutting, but he was a genetic freak, and would probably also been able to get extremely jacked on a recomp. And when I say bulking/cutting, I don't mean lean-bulking (e.g. staying at the same bodyfat%).
That has been my experience as well mostly. Bulking made me think i gained loads of muscle but it turned out to be mostly fat and then having to cut for ages to look half decent (but small-ish) in the summer is really demotivating. I decided i was going to keep cutting until i was very lean and it so happens with that i gained quite a bit of muscle.
I agree. I was tempted to repeat that point again I think it's the big factor which may end up pushing people towards this.
I like to bulk because I love to eat and the performance boost is nice. Honestly my progress is very comparable just eating at maintenance or in a small deficit. But come holiday season or vacations or anytime we really want it we it eat.
Hey Faz, this was a very informative and helpful series. Thank you.
Great video, a lot of this really hit home!
It'll be a part of your future for sure!
Notification squad 🔥👌
Yo yo!
Great series! I get why competitors bulk and cut - they are looking to display a peak physique for one day a year. But for the other 99% of people who want to look "jacked" all the time, you can eat well and let the workouts build the muscle.
Point 2 is the one that resonates most with me, even as I've been bulking and cutting the last 3 years. Basically you could say my version of bulk/cut is potentially a glorified recomp since I don't gain or lose more than 15lbs in the course of a year (granted I will look much different in 2 months I suspect cutting back down than I do now). I do want to look really good all the time, and Faz can vouch that even peak-bulk I still have quite visible abs and definition so while I never flirt with being "fluffy" or even "bear mode" I am still making notable progress. When I question should I take bulks further to gain a bit faster I remind myself being as big as possible was never my goal so why do something I don't want to achieve what was never the true aim?
Also will always appreciate your sober and balanced look at things Faz.
What would you say is the lowest bodyfat at which you can recomp? If I am 178cm(5'10), would it be viable hanging around 85kg and trying to recomp (if I had to guess that would be around 15-17% bf for me)?
I think you're probably gonna tap out at around 13-14% bodyfat - which looks like a clean 6pack and clear muscular definition.
@@Fazlifts Thank you for the reply, great content BTW!
I haven’t watched the video fully yet but what I heard from Massive Iron, is that recomp is basically a lean bulk? Any thoughts on it? Or is it maintenance calories
I can't speak for Steve however I cover my own perspective on this in part 3 :) Check it out and welcome to the channel:
ruclips.net/video/aeYM3v-qr_s/видео.html
He said maingaining is a lean bulk, which is a different thing depending on how you define it. Doucette has used different definitions before but the most consistent one is gaining muscle while your BF% remains the same (i.e. you're 180lbs 15% BF, and 5 years from now you're 200lbs 15% BF and you stayed 15% the entire time, somehow LOL). Recomping is building muscle and losing fat simultaneously which means your BF% over time will decrease, thus these are two different goals. Hope that was a good clarification.
Thanks for stepping in and clarifying this Bill👌
For the algorithm