Discover the best strategy for your situation based on your body fat percentage, gender and training experience. No guesswork, but evidence-based advice.
Your body fat percentage determines how your body responds to a calorie surplus or deficit. At too high a body fat percentage, your body will store more fat than muscle during a bulk. At too low a body fat percentage, a cut is unnecessary and you risk hormonal problems.
Beginners have a unique advantage: they can build muscle mass and lose fat simultaneously in a recomp (eating at maintenance). This advantage disappears as you gain more experience. Advanced athletes must choose: cut or bulk, alternating.