posted Fri, 03/06/2026 - 07:00
332
Recomp questions
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My recomp diet consists of
3500 cal
265 protein
430 carbs
85 fat
I am 6ft 208 bf 17% I started this recomp Monday at 207.4 and have only gained weight to 208.8. I have followed it to the letter. I am coming off a 6 week layoff from lifting. Is there any reason I am gaining? Is it the mass amount of carbs? Should I level out and stop gaining? Or lower calories? How long should I wait before making any changes?
Edit:
I am trying to recomp to a low bf (13%) but stay around 205
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Yes way the hell too high on calories, unless your at 4 hours minimum cardio a day and your job is massively labor intensive. I’m close to same height and weight and have been recomping on 2200 calories. In 8 weeks up 17lb LBM and down 18lb fat, according to dexascan. Doing 1 hour cardio and 1 hour of weights daily and I walk miles at work. 3500 is a hard core bulk unless your a professional cyclist and a chronic angry masterbater
Interesting but if my rmr is 2263 2000 calories would be a cut wouldn’t it
unseen423Just my opinion but your calories seem way too high and as said before, the TDEE is less than calories in.
Are you doing any carb cycling? Or maybe a training day macros/rest day macro where you could significantly cut the calories?
What does your training look like after a 6 week break- are you refreshed and hitting it hard?
Lots to unpack here.
So my RMR is 2263. And when I check tdee calculators they are saying maintenance is 3500 calories. I train 6 days a week. No cardio yet. So I am eating these macros training days with the off day less calories. I make to get the workout hard for sure. And yes I am refreshed except when I miss sleep sometimes but who isn’t.
What are you recompositioning to? Fat loss? Calories in, calories out. You seem to be taking in more than you are burning. Super straight forward. You are eating above your total daily energy expenditure. If you are trying to lose weight, cut calories or start burning more calories. Do that imediately
Sorry I added an edit. I am trying to keep my weight around the same but get to 13% bf.
Drop calories. Keep the protein up. Kill it in the gym. Add more cardio. Work harder
You are talking about losing 10lb of fat all while gaining 10lb of muscle. That’s a unicorn. You should cut. Then bulk. Keep repeating until you get where you want to be
Damn it I have read trying to add muscles while losing fat at the same time is difficult. Thanks man.