Should you bulk, cut, or try to recomposition your body?

In this episode of the Mind Pump Podcast, Sal, Adam, and Justin break down one of the most confusing decisions in fitness: when to bulk, when to cut, and when body recomposition actually makes sense. They explain why most people struggle with fat loss long term, why starting with a bulk or reverse diet can actually make fat loss easier, and how building muscle creates the metabolic "runway" needed for sustainable results.

The guys discuss the psychological challenges of dieting, the mistakes many trainers make when cutting calories too aggressively, and why recomposition is often a "black belt level" strategy that requires patience and discipline.

If you've ever wondered why fat loss plateaus happen, why people regain weight after dieting, or how to structure your nutrition phases properly, this episode breaks it all down.

They also explain the reverse dieting process and how gradually increasing calories can rebuild metabolism, improve strength, and set you up for a much more successful fat loss phase later.

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(00:00) Intro

(01:24) Should You Bulk, Cut, or Recomp?

(09:01) Why Most People Should Bulk First

(16:37) The Problem With Cutting Calories Too Soon

(25:46) Why Recomposition Is the "Black Belt" Diet Strategy

(33:30) The Psychology of Bulking vs Cutting

(42:47) Real Coaching Example: Fixing a Broken Metabolism

(50:37) Why Building Muscle Changes Your Metabolism

(01:00:13) Reverse Dieting Explained

(01:15:21) Reverse Dieting Guide & Episode Outro

2817: Should You Bulk or Cut First? (Most People Get This Wrong)