# Calorie deficit or surplus or recomp? **URL:** \ **Category:** Nutrition Q&A \[Moderated\]\ **Created:** [February 17, 2020, 3:35am UTC](https://forum.barbellmedicine.com/t/calorie-deficit-or-surplus-or-recomp/8163 "2020-02-17T03:35:02Z")\ **Posts on this page:** 4\ **Page:** 1
**Author:** ![MTJJ](https://avatars.discourse-cdn.com/v4/letter/m/4bbf92/32.png) [@MTJJ](https://forum.barbellmedicine.com/u/MTJJ)\ **Post date:** [February 17, 2020, 3:35am UTC](https://forum.barbellmedicine.com/t/calorie-deficit-or-surplus-or-recomp/8163/1 "2020-02-17T03:35:02Z")
How realistic is a recomp. I am currently 36 y/o 6’2” 209lb 37 inch waist i just started Strength training for real after a lifetime of playing sports on and off and lifting very very inconsistently. For the last 10 years or so I have been “low carb” to maintain my weight at around 195. Recently I began to eat good carbs to Help with training. Question is can really gain muscle mass and lose belly fat in a “recomp” Or do I have to pick one over the other to start? And how much will being in a slight calorie deficit affect my strength gains. Main goal now is really to get strong As possible. But I also don’t want to get chubbier in the process. Thanks for any help. ---
**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\ **Post date:** [February 17, 2020, 4:42pm UTC](https://forum.barbellmedicine.com/t/calorie-deficit-or-surplus-or-recomp/8163/2 "2020-02-17T16:42:07Z")
If you’re new to resistance training and overweight/obese, then it’s more likely you can gain muscle and lose fat at the same time. That said, with a 37" waist I’d recommend losing weight until you get in the 33-34 range. -Jordan ---
**Author:** ![MTJJ](https://avatars.discourse-cdn.com/v4/letter/m/4bbf92/32.png) [@MTJJ](https://forum.barbellmedicine.com/u/MTJJ)\ **Post date:** [February 17, 2020, 11:38pm UTC](https://forum.barbellmedicine.com/t/calorie-deficit-or-surplus-or-recomp/8163/3 "2020-02-17T23:38:19Z")
Appreciate the response. Keep doing what you guys are doing. It’s helping a ton of people ---
**Author:** ![goatrapp](https://avatars.discourse-cdn.com/v4/letter/g/e95f7d/32.png) [@goatrapp](https://forum.barbellmedicine.com/u/goatrapp)\ **Post date:** [December 18, 2021, 8:41am UTC](https://forum.barbellmedicine.com/t/calorie-deficit-or-surplus-or-recomp/8163/4 "2021-12-18T08:41:34Z")
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