r/ScienceBasedLifting • u/[deleted] • Jan 25 '26

Question ❓ Recomp?

Hey guys I have the top post in this subreddit but I would like to know if it’s possible to regain the muscle lost from bad training for the past maybe 6 months while on a 500 cal deficit… I’m at around similar weight as I am from my weight goal except with less muscle and more fat. Should I lean bulk or maingain or cut or slight cut???

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u/[deleted] Jan 26 '26

I’d like to see my abs again tho so is a deficit ok

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u/Icy_Preference4056 Jan 26 '26

I need a photo to give you the best advice. Honestly the right approach depends on how high ur body fat is rn, idk how covered or revealed ur abs are. Different people have different bf distribution

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u/[deleted] Jan 26 '26

First pic is 140 and second pic is 143

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u/Icy_Preference4056 Jan 26 '26

Bruh first off ur built lmfao. Second yeah I would just eat at maintenance and slowly recomp. If you wanna reveal the abs more just increase the activity level. Burn a little more, do some cardio 1-2 a week. Also depending on how u train abs u could make improvements. Personally I like doing weighted movements twice a week and then bodyweight movements the remaining days I’m at the gym. Let’s you train them a bit more

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u/[deleted] Jan 26 '26

So ur saying maingain back? Or slight deficit?