Recomp vs. Cutting: What’s the Difference & Which One Is Right for You?

If you’ve ever wanted to lose fat and get toned, you’ve probably heard the terms body recomp and cutting. But what do they actually mean — and which one should you follow?

In this post, we’ll break it all down:

• The difference between a recomp program vs a cutting program

• What the workouts and diets look like

• The top supplements to support fat loss

• A daily checklist to help you stay consistent

  Let’s dive in!

Recomp vs. Cutting: What’s the Difference?

Aspect	Recomp Program	Cutting Program
Goal	Lose fat and build muscle at the same time	Primarily lose fat and maintain as much muscle as possible
Calories	Around maintenance (maybe slight deficit or surplus depending on training)	Calorie deficit (intentionally eating fewer calories to lose weight)
Macronutrients	Higher protein, balanced carbs and fats to support both goals	Higher protein to protect muscle, lower carbs/fats to drive fat loss
Training Focus	Progressive overload (building strength/muscle) + enough volume to burn fat	Maintain strength, but include more fat-burning elements like higher reps or more cardio
Cardio	Moderate (mainly for health and slight fat support)	More common (especially HIIT or LISS to help drive the calorie deficit)
Expected Rate of Change	Slow — changes happen over months with subtle shifts in body composition	Faster — more aggressive fat loss over weeks or months
Best For	People who want to get leaner and stronger simultaneously without big swings	People who want to get shredded quickly and are okay sacrificing a little strength/size temporarily
Typical Physique Outcome	Gradual tightening, improved muscle definition, stronger look	Noticeable “leaning out,” sharper lines, flatter waistline, visible abs, etc.

Workout Comparison: Recomp vs Cutting

Training Focus	Recomp	Cut
Weight Training	Progressive overload, 8–12 reps	Shorter rest, 10–15 reps
Cardio	Optional, 2–3x/week	More frequent, 4-6x/week
Split Example	Push/Pull/Glutes/Core	Full Body Circuits + Cardio Days

Sample Recomp Week:

• Day 1: Lower Body Strength (squats, RDLs)

• Day 2: Push (shoulders, chest, triceps)

• Day 3: Pull (back, biceps)

• Day 4: Glutes + Core

• Day 5: Optional Full Body/MetCon

Sample Cutting Week:

• Day 1: Full Body Strength (supersets)

• Day 2: HIIT (High Intensity Interval Training) or LISS (Low-Impact Steady State) Cardio

• Day 3: Lower Body + Glute Burnouts

• Day 4: Upper Body Circuits

• Day 5: LISS Cardio

• Day 6: Active Recovery

Diet Comparison: Recomp vs Cutting

Nutrition Focus	Recomp	Cut
Calories	Maintenance (1800–2000)	Deficit (1400–1600)
Protein	High (0.8–1g/lb)	Very high (1–1.2g/lb)
Carbs	Moderate	Lower, timed around workouts
Fats	Balanced	Moderate to low

Recomp Sample Day:

• Meal 1: Eggs, avocado toast

• Meal 2: Chicken bowl with rice + guac

• Meal 3: Salmon + sweet potato + broccoli

• Snack: Greek yogurt + berries

Cutting Sample Day:

• Meal 1: Protein shake + almond butter

• Meal 2: Turkey lettuce wraps + veggies

• Meal 3: Grilled chicken + zucchini noodles

• Snack: Hard-boiled egg + cucumber slices

Top 6 Supplements for Women on a Cut

You don’t need a huge supplement stack — just the right ones. Here are the top 6:

1. Protein Powder (Whey Isolate or Plant-Based)

   Helps hit daily protein goals without excess calories.

2. Creatine Monohydrate (3–5g/day)

   Maintains strength and muscle volume while cutting.

3. Fish Oil (1–2g EPA/DHA/day)

   Supports hormone health, recovery, and fat metabolism.

4. Multivitamin

   Fills nutrient gaps when eating fewer calories.

5. Electrolytes (Sodium, Potassium, Magnesium)

   Prevents fatigue and cramping, especially on low-carb days.

6. Caffeine (Preworkout, Coffee)

   Boosts workout performance and fat-burning potential.

Bonus:

• Greens Powder – if veggies are low

• Collagen – for skin, hair, nails, joints

Daily Supplement Checklist (Save This!)

Click on the graphic for my favorite brands.

So… Should You Recomp or Cut?

Choose RECOMP if:

• You’re okay with slower progress

• You want to build and burn at the same time

• You’re newer to lifting or returning after a break

Choose CUT if:

• You want to lean out quickly

• You already have a solid muscle base

• You can stick to a strict calorie deficit for 6–12 weeks

Final Thoughts

Whether you choose to recomp or cut, the key is consistency. Track your progress, lift hard, eat for your goals, and stay patient. You don’t have to be perfect — just committed.

Ready to get started?

Join my “Shred Your Muscle” (SYM) 12-week progressive overload program or apply for 1-on-1 macro coaching — I’ll help you build a plan that fits your lifestyle and body goals.