posted Sat, 02/27/2021 - 09:49
1417
body recomposition
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Hi guys i'm trying to organize 10 weeks more or less of feeding for a body recomposition, it would take a personal trainer to tell me what to eat and how much to eat every day, but right now i'm not working and i can't afford to pay a professional so i I have to arrange by myself .. I wanted to know if any of you can help me in this maybe if you know a link where I can find a nice card ready to follow, maybe there is an old post where everything is ready both what to eat and the training to follow, if someone can direct me or link something useful I would be really grateful
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I calculated my bmr 1890 and my requirement is 2500, so if I want to give a practical example so I can understand this mechanism of recomposition and deficit how should I proceed? for example :
first week 2500kcal
second week 2750
third week 3000
at this point the deficit should start and therefore:
fourth week 2750kcal
fifth week 2500
sixth week 2250
following this 6-week pattern could it be okay?
More like 2000 a day for six week then recalculate your bmr for a cut.
Or 3000 a day for six weeks for bulk.
There are keto calculators online google one.. It is all calorie intake. I usually stay around 10% deficit and keep proteins high. Try your best to calculate the amount of calories burned throughout the day and deduct from total calories to get your final calories.. No need to hire anyone, in prep I eat the same shit all the time. Best of luck
AnonI hope you know this; I think you do, the more progress you make towards reaching your fitness goal the harder it becomes. I know you said you can't afford a personal trainer, but you probably don't need one to make some good progress. If your body fat is 20% or more then doing some good cardio three days a week can go a long way. I don't know your body fat or your fitness goal but I try to help man.
I think researching in this part of the Eroids forum will help you.
"Training, Nutrition & Diet Forums"
https://www.eroids.com/forum/training-nutrition-diet
https://www.eroids.com/forum/general/general-talk/why-am-i-losing-weight...
Read this! Take 500 calories off your adjusted bmr and use some planning, will power, and be consistent. Run this for 6 weeks then recalculate and start over. Do this until you get where you want. Somewhere around 40p 35c 25f on macros.
Need more info!!....
Ur 5'7 @ 190lbs?... What is ur bf and what u have been doing so far and how long and what is ur goal...
Body composition is pretty much losing body fat and adding mass, so that cld be just a good maintenance diet and workout???
Just eat by a macro break down, something like 45% protein, 40% protein, 15% fats. Apply those to your daily maintenance calories, if it’s a deficit it can be changed a little bit but it’ll stay close to that. Truly I don’t believe in recomp, either focus on losing fat or gaining muscle, better more direct results. Aside from that do you cardio and workout intensely
That's alot of protein!
RustyhookerI eat 200grams a say off cycle....300grams on cycle.
Bun nunbers will be high if youre bustin ass in gym regardless of intake because breakdown during workouts.
I'm similar, I was just replying to Z's typo saying 85% protein. That's like an eskimo diet.
AnonI didn't know that.
I thought my BUN was always high from a high protein diet. I didn't know my training contributed to elevated BUN numbers. I searched and found multiple studies supporting what you just said.
"Consequently, abnormally high values for K+, BUN, creatinine, CK, LDH, bilirubin, uric acid, and leukocyte counts can often be expected in some patients who exercise heavily."
Source: https://pubmed.ncbi.nlm.nih.gov/7072633/
+2 for teaching me something new.
That’s fair, I usually do pretty high protein. Tbh 35% is probably the highest it should go
Your post says 85%
Oh shit I meant carbs for 45%
AnonI go high pro too. My BUN levels always come back high because of it.