Press question mark to learn the rest of the keyboard shortcuts. Just as good than bulk/cut cycles and way easier to do. In addition, there seems to be confounding non-training/nutrition variables such as sleep, hormones, and metabolism that can significantly influence these adaptations. Interesting. Now that you know how many calories you’ll be eating on training and rest days, it’s time to set your macros to optimise your body composition. Implement a progressive RT regimen with a minimum of 3 sessions per week. This may be of greater importance post-workout as a means to maximize the recomposition effect. I want to return to my previous strength and leanness prior to injury and my plan was to eat at a deficit with high protein, and simply return to my normal activity level. Measuring changes in body composition is one of the most effective means of evaluating your diet and workout routine. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Recomp works, but only in a long time and it's not apparent sometimes. Don't go crazy on your bulks and get too fat, and don't get stuck doing six-month cuts. edit: Also, did you start bulking because progress stalled on the recomp or you just wanted to change things up? Body Recomposition: Body recomposition refers to changing the composition of your body through either % Body Fat, % Lean Muscle Tissue or a combination of both. And at that point you might as well just work on maintaining muscle since working out hard to gain less than 1 kg a year if you are lucky is pointless. I am F, 25, 5'9",127 lbs, approximately 21% body fat. Here you can find over 500 articles on the topic of nutrition, fat loss and training. These discrepancies in methodology make specific guidelines to optimize body recomposition difficult to reconcile. Body composition refers to more than weight, since it accounts for both fat and muscle mass. Proof that Reddit is populated by robots who can't even think or imagine. AND, on top of that, you can probably stand to build significant muscle to look better. For people seeking to optimize body composition, higher protein is a necessity. Can you share some sources on " The single best tool for gaining muscle mass is a calorie surplus. I doubt this would happen before like 10 years of working out or something. Body recomposition is the process of losing body fat, while simultaneously building lean muscle mass. Yes. Primarily aimed at non-beginners, though all are welcome. The most commonly referred to method of body recomposition is in regard to fat-loss and muscle gain. To me that's infinitely better than slowly/barely/not at all changing body composition. I plateaued doing IIFYM and and now on keto to continue the forward momentum. And did your body weight fluctuate a lot (i.e. More posts from the AdvancedFitness community. Your body has plenty of that. You have the camp that claims it’s pointless and then you have others who live and die by its efficacy. View 4 522 NSFW pictures and videos and enjoy Bodyperfection with the endless random gallery on Scrolller.com. Press J to jump to the feed. The idea being the loss of body fat is cancelled by the increase in lean body mass. Almost as important as the recomposition process, maintaining the body can be a lot of work as well. Anyone know the Reddit NSFW search engine web address? Here's how to do it. Body composition refers to the amount of fat and fat-free mass (muscle, bone and water) your body contains. But if you're looking for a more sustainable approach, that is just easier, then recomp is great. Yes it does. Recomposition is good, and of course more muscle would increase my LBM as well as put a higher energy load on my body, so adding some muscle is fine by me. From my experience, yeah it does. Despite the common belief that building muscle and losing fat at the same time is only plausible in novice/obese individuals, the literature provided supports that trained individuals can also experience body recomposition.Individuals’ training status, the exercise interventions, and their baseline body composition can influence the magnitude of muscle gained and fat lost. Unless you want to just be a shredded 150 or something (I do not know your current height or weight). The single best tool for gaining muscle mass is a calorie surplus. You'll often hear that body recomposition (building muscle and losing fat simultaneously) isn't feasible for natural lifters. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. Despite the common belief that building muscle and losing fat at the same time is only plausible in novice/obese individuals, the literature provided supports that trained individuals can also experience body recomposition. Devices like InBody, feature a body composition history chart to help people track changes as they start and stick with a keto diet. Bodyrecomposition is the home of Lyle McDonald. Here, we’ve compiled all of the nutrition and body composition questions answered on the podcast so you can quickly jump around and find the content […] And in my experience, it was the opposite. Even a lean bulk will add some fat. Could you theoretically cut down to single digit body fat solely through recomposition? The leaner you are, the closer to 1.6g per pound of lean mass your protein goals should be. My goal is to get to around 14-15% and fit so it seems like body recomposition would be the best idea. Someone who actually understands how working out works and not another person who just says "you can't gain muscle at a caloric deficit". You're describing a cut, which is definitely not what OP is talking about. Biggest surprise from mine? Body recomposition is the process of building muscle and losing fat at the same time. We begin with the two-component model, in which the body is divided into lean and fat. If your scale is going down, you aren't recomping, you're cutting. In the tables to follow these will be considered under several categories. No one here is that advanced. Body recomposition is definitely possible, but there's a few key steps that you need to follow which is what I'll cover in this article. If you are looking to be cut, you need to cut. It's function is to build muscle and bulk up those who give it their all. I weigh 153ish lbs so in 6 months if I weigh the same then thats a good recomp? You'll need a good scale to find out. 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