Recomp diet
Hi guys, i'd like to talk with you about a body recomp diet, to know your experiences about it, i've done a research on the forum but i've found only recomp cycle. Since september i've folowed a cyclic bulk, 3 weeks of iper (600/700Cal in surplus) and 1 week of ipo (300Cal below TDEE), i've putted on a little muscle mass and some fat, now summer is coming and i'd like to show my progress, nothing extreme, just drop 3-4 BF% without losing muscles, let's talk about the protocol i've found:
- Monday & Tuesday:
Diet
Calories on 50% of TDEE
20% by carbo
3gr pro/Kg
Remaining calories by fats
Workout
Full body
12 sets per muscle group, 10/12 rep, rest 45"/60"
Wednesday (rest day)
Diet as Monday & Tuesday
- Thursday & Friday
Diet
Eat 75% of cals before thursday workout, 1 hour before wo eat 30gr maltodextrin + 15gr whey
Eat after wo and friday 12-16gr carbo/kg and 2gr pro/kg, fats below 50grs
Workout (Thursday)
Heavy duty Fullbody
2 exercises per muscular group (bi and tri just one)
2-4 sets per muscular group x 6-12 reps, rest 1-2 mins
- Saturday
Diet
At least 1 meal before wo + 30/60 mins before wo 30gr maltodextrin + 15gr whey
5-6 gr carbo/Kg
2gr pro/Kg
fats max 50gr
Workout
Fullbody
2 exercises per muscular group, 3-4 set x 4-6 reps
Concentric phase 2"-4"
To avoid downtime do antagonist muscles, benchpress rest 2 mins, barbell row rest 2 mins, benchpress etc...
- Sunday (Rest day)
Diet
2-3gr carb/Kg
2gr pro/kg
1.5-2gr fats/kg
Doing the calcs my weekly intake should be 15'000/15'500Cals , my TDEE is 2750 so i have a deficit of 3750Cals per week. In the article i've read every choice has a reason, i don't know what to expect in practice by this diet, i'm worried about the strong cal deficit, i would give it a try to see what happens if you give me good feedbacks.
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Recomps are really hard man. Especially not on gear. The one sure fire way I know to do it is intermittent fasting, so you fast for 16hrs out of the day so all that time your burning fat then in 8 hours you fit in all your meals for the day and provide your body with everything it needs to grow. It's important that your last meal or two during your 8 hour eating block isn't slow digesting foods like casien protein or steak etc stuff that takes like 8hrs to break down as that would mean the first half of your "fast" you actually wouldn't be fasting as you'd still be digesting the food from your eating window. If you like steak I'd make that your first meal as it can take like 8hrs to fully digest and your lasr meal eggg whites or whey protein as it digests very quickly. This is the one way I know how to somewhat efficiently build muscle and burn fat at a noticeable pace. Most other ways are at a snails pace at best. Even on gear you really really have to know what your doing to run a recomp and not have it end up with your fat loss and muscle gain being mediocre at best. Best to just bulk, but don't be stupid and eat an insane amount of cals over maintenance and gain a bunch of fat then have to do a long drawn out cut where you end up losing some muscle anyways. Best to eat what your body needs and just make consistent gains so you never really have to do hard cuts. That's what I've leaned. Best to make slow and steady gains year round vs bulking half the year then instead of being able to continue to make gains you have to cut the fat away from the bulk. So IMF would look like this for me,
Wake up at 7am
first meal at noon,
second at 3,
train at 4,
shake at 5,
big post workout meal at 530,
last meal at 730.
Back to fasting again till noon the next day.
If you wanna recomp off cycle this is a proven way. There's tons and tons of articles about it online if you wanna read more about it.
AnonFR sent, had some questions for you about intermittent fasting, recomp, and all of that jazz
Thank you mate, I'm doing my homework on IF, just one question, every type of workout can be performed on IF ? I like to complete mine in less then 1 hour, on a multifrequency wo.