Body recomposition reddit It’s essentially losing body fat and gaining muscle at the same time without much change to body weight. I am 14, have around 25 percent body fat, even though the scale says 19%, but that shit ain't acurate. 7 weeks is a pretty short timeframe to be measuring success. 5mg I was working out a lot as usual and I remember thinking “I’m not sure this is working” I moved up to 5mg and started seeing scale body fat percent decreasing. Hey all, I've just started the fundamentals hypertrophy (full-body) program and my goal is to achieve a body recomp (In assistance of his Body Recomposition Guide too). 6g-2. It’s easiest for individuals with less than two years of CONSISTENT training under their belts. Currently I am 6’2 and at 210 lbs, and have been in a 800 calorie deficit. That way you Body Recomposition. it’s taken me a few years to notice the changes in my body lol but i originally started out super skinny (100 pounds) and now i’ve been maintaining 140 and i’m trying to gain more. Muscle Gain 🍗 Trying for BODY RECOMPOSITION, Please let me know where I can make changes as its too heavy for me. reReddit: Top posts . Your diet, which is arguably more important than your actual training, will help with the fat loss part of a body recomp. Quick facts: 37/m 340lbs BMI 44 Get the Reddit app Scan this QR code to download the app now. Reddit iOS Reddit Android Rereddit Best Communities Communities About Reddit Blog Careers Press. My main goal was to build larger shoulders, then I wanted to build a larger back, so I would make sure that I hit the body parts that I wanted larger twice a week. cutting out alcohol except for fridays and Saturdays 2. Therefore, for every 1 pound gained bulking, you have successfully added . snacks are protein shakes, eggs, small salads. Expand user menu Open settings menu. The official reddit and message board for Steven Low's site and books: Overcoming Gravity 2nd Edition, Overcoming Gravity Advanced Programming, Overcoming Poor Posture, and Overcoming Tendonitis. 5-5 miles) and Muay Thai. This kept me satiated and was muscle preserving. Body Recomposition The top row was a long period of me trying to accept a masculine/hypermasculine physique that I never felt comfortable with. making sure I get 5-7 servings of fruit and veggies a day 4 I'm just beginning to research body recomposition and am looking for insights, resources and tips. Body recomposition Hi y'all, does anybody have some advice (foods, workouts, supplements, resting, anything really ) that actually helps in the process of body recomposition, aka losing fat and water retention and getting toned? Body recomposition is maintaining a constant weight (180lbs for example) whilst you lower your body fat and increase your lean body mass. Im losing 2 lbs a month. What's interesting to me is that even when gaining 20 lbs (I'm a 5'5" female, that's a lot of weight), my body composition is significantly better, more feminine, and just generally more attractive-looking now than when I was a similar weight but eating whatever I wanted. I would take some before pictures, then maybe a new one every month or two. Providing you are eating meats to get most of your protein in, these will LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). I'd recommend a deficit of between 100-200 kcal a day in your case. A 'how to' guide on body recomposition When to bulk/cut How to adjust when stalling on bulking and cutting and more The part about tracking calories and weight loss is a 1-2min read. a bigger cut. I had such a structured diet in mind: my TDEE is about 2100kcal. I have been doing a lot of Google research on body recomposition and while there is a lot out there, it is not as plentiful for women (specifically women on keto). Log In / Sign Up; Advertise on Reddit; Shop Collectible Avatars; Body Recomposition . Both of them will result in fat loss. Live Chat. This is why most practitioners recommend to do a cut down to 12% or lower before bulking. Reddit . Basically pick a routine you can stick with, eat maybe 300 calories below maintenance and keep your protein around 0. (basically when your entire upper body is way broader/bigger than your lower body)on top of having a pot belly at my biggest weight: 300lbs (5ft Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I, however, am not interested in losing weight but rather maintaining or slowly increasing my current weight (160lb) without packing on the fat. 6 g of protein per kg). Body Recomposition - maintenance mode or lose mode? I’m assuming putting it at maintenance with high protein as the goal would be the best way to do recomp or would it be better to put it on the losing side but at a very very gradual progression? You know, perhaps the best advice that's most often overlooked on this sub is simple: if you like it, do it. Regarding bulking, due to lifestyle constraints I am opposed to ever bulking again. It is body recomposition - losing fat and gaining muscle/strength the most effective way. my 450kcal of protein shake gives me about 85 grams of protein(I drink it with full fat milk). Posted by 1 year ago. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the In case your scale isn’t moving, just remember, body composition is a legitimate thing. Also, the way to know if you’re gaining muscle properly without body fat scans is simply whether you’re getting stronger. Cant really bulk as I have too much body fat, but dont wanna cut calories, as I am kind of concerned, that it would stunt my growth. My main goal has been to lose hips/belly fat while still maintaining some muscle definition and focusing on my fitness. It is entirely possible over the course of a month to gain more muscle than you lose fat and you will actually gain weight, WHICH IS PERFECTLY FINE. Just started sustanon 250mg/ml - injecting 250mg ie 1ML per week (I’ve read conflicting information about frequency of injecting). Judging by your numbers, your protein was a The reason I am considering eating at maintenance is because I suspect body recomposition may occur since I’ve been in sub optimal hypertrophy conditions for so long and suspect with muscle memory and restoring non catabolic conditions there is a chance. That's not even 1 gram per kg. Get app Get the Reddit app Log In Log in to Reddit. I used to struggle with an "apple" shaped body real bad. If your scale is going down, you aren't recomping, you're cutting. Small deficits are fine, as long as you are committing to a cut. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Some questions about body recomposition . I did a simple strenght training program with fundamental exercises (bench press, deadlifts, hipthrusts, etc) and heavy weights, then I switched to hypertrophy training, which is what I’m still doing now. 4 Kg weight with 25% body-fat. It’s gonna be a lot slower at gaining strength than if you were in a surplus of calories but totally doable. I would listen to your body. share. I did not want to build so much of my legs this time because I was tired of buying so many pants. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the The important thing to remember is that body recomposition DOES NOT necessarily involve weight loss, it involves fat loss and an increase in lean body mass. To the OP yes, you can definitely move on to body recomp, while also keeping a mild deficit around. save. I’m 5’7, ~135lbs, and skinny fat (chubby stomach, slight moobs, skinny arms). 65 kg and 5’7. So I've only ever "dieted" once before, and I didn't have any goal with it other than try to stick to whole foods and stay at a calorie deficit. That being said this would almost be negligible. Strength training gets me about 300-400 per hour (depends on muscle group), cardio maybe 400-500 per hour. Sprouts are 40g of chickpeas, 40g of bengal gram and 40g of green moong As a beginner, and depending on starting body fat levels, recomposition (simultaneously losing fat and building muscle) could be possible but it’s generally better to focus on one goal at a time. Gym 2-4 days a week. If I understand it correctly, the higher the deficit the faster you will drop the body fat %, but the more difficult it will be to maintain/increase muscle. Your body will let you know when it's ready to get moving! As you become fat adapted, you may fatigue more easily during exercise. I'm trying to lose fat and build my glutes/abs (essentially body recomposition), which should be possible at a slight calorie deficit. Due to high body fat will also start Anastrazole 0. Then this last week, strep infection, chills, fever and I stopped exercise. Not a place for discussion of illicit and illegal compounds. Welcome to the Reddit India’s Fitness Community! Ask questions, share your gym progress with others, literally anything fitness or health related. co/NsNtbXb. Not a book. meals tend to look like oatmeal, shredded chicken and veggie tacos, rice veggie and protein bowls, stir fries galore, protein veggie pasta with some pesto. So I eat as much chicken, turkey and eggs as I can to push it to what my body needs. reReddit: Top posts of December 7, 2022. co/dtsh5bQ Back: https://ibb. Hot New Top Rising. How would it work if my aim is Recomp? 500 is the max deficit you wana use for recomp. Body recomposition is a HUGE thing with this WOE, I honestly didn't believe it until I tried it! TBH I was slightly discouraged that I had lost more weight thus far, but after trying on a bunch of old jeans the other day I was very happily surprised! Your workout works and will help with the muscle growth part of a body recomp. View community ranking In the Top 1% of largest communities on Reddit. The conditions most favorable for it to happen are with folks that have a *There is possibly not enough emphasis on core, I got quite lean the second time I did the program I reckon somewhat as body recomposition but my abs always lacked not in strength In this article, we will delve into the world of body recomposition on Reddit, highlighting the key takeaways, best practices, and potential pitfalls to avoid. If it makes you feel better, do it, as long as it's not hurting you. How are you measuring body fat? If it's with a scale, you're unlikely to know what your body fat actually is. 60 g is plenty, 90g would be the absolute optimal (1. compared to body recomposition (isocaloric diets), considering that relative strength is the most important factor for these disciplines, and LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). If you have high amounts of body fat you need to lose you invariably have insulin resistance. I've stumbled upon a lot of articles lately about body recomposition, and most of them claim that you can't really build muscle without a surplus or lose fat without a deficit. For body recomposition, your deficit should not surpass more than 250 calories a day. i can’t think of any specific subs that i used back then but i’ve been seeing results with m!ss b!mbeaux’s surplus, thick fleshy body, and mommy milkers subs within the last month. At my peak, I weighed about 215 lbs (almost all lifting focused on upper body, and I did a lot of cardio). I essentially want my maintenance caries now to be my cutting calories in the future (if that makes sense). Or check it out in the app stores Intuitive eating and Body Recomposition . I nearly lost all motivation over I have been attempting a body recomp for the last 6 months or so now. I’m 38, 75kg, 29% body fat. I have always either bulked or cut but am looking to do a The literature demonstrating a body recomposition effect consist of a highly heterogeneous set of designs, methods, and outcomes. Your body needs time to heal and repair. Losing 10lbs while staying healthy and sane would be impossible for me, especially given I also carry a lot of extra/loose skin around. I nearly lost all motivation over a hundred times, but I pushed through. co/h9K4TJf Side: https://ibb. 0 messages. I have testosterone cypionate 250 and 25mg anavar capsules on hand. Aim for a minimum of about 120g of protein a day, every day. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Recomp takes a long time. 5g-1g/kg of body weight) from dietary fats to keep healthy organ function and avoid reproductive system issues. Since I'm aiming to get an athlete body, I think that I should aim to be at a body-fat percentage between 8-10% and I should weigh between 125-140 lbs (Not sure about the weight, because it'll depend on how much muscle mass I can put on). Body Recomposition? Howdy Reddit, I’m relatively new to losing weight, and have started taking what I believe to be pretty big first steps in my journey for a healthier lifestyle. Lifting weights increases your body’s resting heart rate while you’re in recovery up to a few days later so you burn more calories just by existing. So when u lose the fat and get to ur desired number u can have a good fit body with muscles My goal was to have a nice upper body and to get abs. Jeff Nippard has posted like 10+ videos about how to train each body part optimally. Body Recomposition . What I feel it is able to do, is I'm able to do a calorie deficit to burn fat faster, but keeping actually adding some degree of muscle mass. I’d drop lifting to 3x a week for a full body, use the remaining days for active recovery (light work 30%IRM) and throttle cardio down to two days (LISS). I’m wondering if my weight loss plan is realistic. You don't weigh much so I wouldn't try to drop any more weight. One caveat is that since the beggining of June, we've been doing much less strength work, due to weight limitations as a result of the pandemic. I am a 24F that is 5’6 and 140lbs. At first ! wanted to simply be skinny and lose weight, but now I'm looking to build muscle and tone LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). I changed my body comp quite significantly by 1. For every study that says one thing you can probably find another study that says the Eat clean, track calories, and eat at maintenance (or so) and create a deficit by lifting/cardio. Hi, I have been using MFP on and off for a while and it doesnt quite cut it for me. you just need to make sure you have proper intensity, proper recovery, and proper protein. 5%. 5. Eating healthier than I used to, but not cutting. m. The concept of 'recomp,' or body recomposition, is about building muscle and losing fat at the same time. body recomp/maintenance is such a fun time, nutrition wise, because you can eat and feel great without being hungry in a cut or stuffed Body recomposition - is it possible? So guys, I was thinking, since bulk and cut is not an option for me because of my ED history, my only option is recomp. I can't see an option to aim for a body fat percentage only a goal weight which I have none. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. More recently, I am focused on body recomposition using kettlebell and body weight exercises. I am 19 years old and I'm a bit tired about my situation with my body. This approach is particularly effective for beginners - those with less than a year of Reddit iOS Reddit Android Reddit r/FTMFitness • by transfrenchtoast. 2g/kg of body weight) of your total calories coming from protein. Rising. I was reading a lot about it and educating myself, and I found an article that says recomp is impossible for people who already work out and already have some muscle mass. Both my mom and dad had the exact same I'm 5’2, 138lbs and have a heavier chest. r/body_recomposition Lounge. 2g protein per pound of body weight, many days even more. A body recomposition is basically you maintaining bodyweight (eating a bit extra on lifting days, eating a bit less on non-lifting days) in order to lose bodyfat and gain muscle. I was able to find a girl on TikTok that shared her home full body routine for days when she didn’t want to go to the gym, I did her routine for a solid month. But the stimulus (resistance training) is the most important thing for body recomposition. 25 pounds of fat. Human anatomy doesn't change every 6 months. (My current weight is 106 lb (height 4"11), fat-free body weight is 81 lb, body fat 23%). tldr; i (16F) have been struggling with ana, but recognise that trying to get any smaller is unsustainable in the long run, but i’m still afraid of recovery, so have been contemplating body recomposition where i attempt to build muscle whilst losing body fat, which focuses more on muscle building and getting stronger than getting smaller Without enough protein, your body doesn't have the building blocks it needs to build muscle. I know it would go against intermittent fasting but if you don’t want to eat a whole bunch of calories and save it for your real eating window you can: I gained more muscle mass while sedentary, but my strength definitely did not go up. The other macro's can be flexible but you need at least 20-30% (0. I keep reading about fat redistribution but the thing is I’ve been working out for a long time so I already have a lot of muscle and I have a naturally more masculine shape—very little curve in the waist, thin legs, belly fat. My primary goal is to be around 10% body fat and about 180 pounds by next year. +0. I cannot say this with 100% certainty, but considering your body can't make protein and can't really store it (well, surplus can be stored as fat and available protein can be used for cell repair and maintenance, but it doesn't stay in circulation that long). 7-0. How does TRT impact body recomposition? I'm ~12 weeks into my body recomp, I'm guesstimating I'll need another 12 or so hit my final goal. 75 pounds of lean body mass and . My BMR states that I have around 2000 calories per day for maintenance, and I only eat The rule of thumb I've learned for recomposition is that for it to work you need to be quite untrained and have excess body fat. View community ranking In the Top 5% of largest communities on Reddit. Martin recommends being under 12% bf before starting Leangains for a reason. I train 6 days a week with Sunday off. So often, we're focused on fat loss or body recomposition or a goal, and we forget that sometimes it's ok to just do the exercises we like and make us feel good. Think 6-12 months as an initial timeframe. M 49yo, 6'4", 207lbs, training for more than 2 years 6 days My last two weeks on 2. OP, you look like you’ve lost quite a few inches—which is one of the primary signifiers of successful recomposition. 3 kg) and reduced FM (−0. 5mg twice a week in 2 weeks time. Workout Days: 2100+20% = 2520kcal - 3/4 all about a balanced diet that prioritizes protein. I’ve only lost 5 lbs in two months between these pictures, but these pants fit significantly better. Get the Reddit app Scan this QR code to download the app now. On keto (only a month in so far), not only have I lost some weight, but it For body recomposition you need to be eating a lot of protein! One gram of protein per pound of whatever your goal weight is. The home of MacroFactor on Reddit Members Online New user to MacroFactor and am aiming for a Body Recomposition down to 12/10% body fat then a steady lean bulk. For every 1 pound lost cutting, you have successfully lost . cutting out processed snacks 3. My pre-baby weight was 150 for a while, I’ve always held more fat around my hips, belly, chin, underarms and inner thighs, but mostly midsection. It is slower than just fat loss but the results are a more shapely figure and maintenance of muscle mass which improves health and ageing. With that in mind, I have two questions. But very quickly realised that I was putting muscle on. Rather, he basically argues for slow cut/bulk depending on your priority (he advises having a priority of either build muscle or burn fat, even if LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). The protein minimum for you would be 45 g of protein. What would be the best carb, protein, and fat ratio to help me with body recomp? I already do strength training 3 times a week and honestly I’m not overly strict about it, the focus is more on the workouts than on diet. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Decided after a year of only running and YouTube Pilates videos (gyms shut down with Covid) to get a DEXA scan and attempt body recomposition. some months of body recomposition. but it's very possible. (Body Recomposition) I do CrossFit 5 days a week, 1 hour a day, from 5 to 6 p. I estimate my body fat is around 15%-20% and in slim fit t shirts you can see my belly protruding a bit. I am over 100 lbs overweight. Hey guys, thank you so much for all your supportive comments yesterday in my body progress/ transformation post. (Breathing, organ function) Just have 35-50% (1. My main goal right now is entering a slight caloric deficit based on my maintenance calories. Creatine is fine. (The lower the more effective) -Body fat percentage of 15% or greater, 20% plus preferred (the higher the more effective) Body recomposition I (23, 5’3, 175) gained a lot of weight in 2023 due to overeating ( I wanna say 30 to 40 pounds but not sure), I was a senior in uni and stressed out of my mind so I lived on takeaways. But I'm neither losing fat, nor are my glutes getting bigger, despite that I lift heavy (rdls, hip thrusts, kas glute bridges, abductions, etc). Is body recomposition legit? It is typically very easy for gym "newbies" to simultaneously gain muscle and lose fat, if that is your question. This entails, on average, 12 minutes of strength work followed by 22 minutes of metcon. I’m trying to do a body recomp and found some guidance online but need help figuring out if I have the right calorie/macros. I started in February, but only took progress pictures with these pants in April. Front: https://ibb. I am staring Jeff Nippard's Body Recomposition guide. Body recomp is a thing it's just ill advised. Hot New Top. No your body will not prioritize repairing muscle. you're including hot dogs, which usually have sugar, perhaps also some starches, that definitely can thwart body recomposition to leaner. More often than not a beginner is not going to complete a body recomp successfully and they often aren't equipped with the tools or knowledge to properly gauge their progress and adjust their approach as needed. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! That's not what a body recomposition is. 75 pounds of fat and . Hot. I've also seen it thrown around that just eating at "Body recompositions" are nothing more than that: losing fat whilst building muscle. It's terribly expensive so hoping to move on to working out on my own soon. I loved answering as many questions as I could about my weight loss journey and details about my diet, exercise routines, supplements, etc this is such an awesome community that really helped me over the last 16 months. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). Body Recomposition is more common in individuals that have had major life altering obstacles such as obesity, cancer, and things like substance abuse/ mental health disorders( Eating disorders/malnutrition). So, currently, I'm planning a cut with a focus on cardio in the form of plyometrics like I did back when I played Hockey in high school. i was seeing good results doing recomp, but when i upped my protein intake it def made a huge difference. If you have an article you like, or a worry to talk about, or you just want to vent a bit about trans life, then we're here! Body Recomposition I’ve read the Stronglifts website dozens of times and watched hours of videos form Rippetoe but I’ve yet to reach a consensus on how to move forward. While any program which causes you to become stronger for sets of multiple reps will cause you to gain muscle mass, you may be better served by generally training in a higher average rep-range. If you want a true recompositon though, consider doing a lean bulk after you have reached your goal weight in order to build some muscle after the fat loss phase is over. This meant that MacroFactor would have begun drastically adjusting my calories down as I wasn’t losing weight on their Body recomposition is the process of simultaneously losing fat while gaining muscle (hypertrophy). This leaves the remaining 70% of calories towards carbs/fat, and I don't know how to distribute them. I have had great success in the past with IF and am back on the train to get back down to 200. Or check it out in the app stores Thoughts/Experiences on doing a body recomposition? Hello, - I ate 1. Terms & Policies Go to steroids r/steroids • by Anonimouses. I’m 22 y/o with 175 cm height & 78. About Community. You're still skinny fat or fat fat and now you will have to either a) get fatter to get strong or b) since you're already stalled, maintain at best or lose strength while cutting. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Yes that's all there is on Reddit. You are not going to see big changes because you are very slowly doing cycles of tiny body fat losses and tiny muscle mass gains. How many calories do you eat? Posted by u/dankdrseuss - No votes and 16 comments Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. So big blocky on top but normal on the lower part. My last blood work total T There were no statistically significant changes between groups or within groups for any of the body composition variables. All that said, don't look at protein as just a percentage w/in your macros, especially if you're hoping for some body recomposition. Use protein shakes after a workout to help you buld muscle + make sure to eat protein regularly. However, it is notable that the high-protein group increased FFM (+1. When you don’t sleep you spike cortisol, when that spikes your body overeats because it shuts down your ability to say you’re full and kicks cravings into overdrive. I’m 5’7 and about if you have the perfect diet with the perfect macros so that your body continues to build muscle while reducing your bf%, you are "losing fat" (you are still adding fat, but your percentage of body fat is dropping) LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). General guideline is: -Fat free mass index (FFMI) of 21 or less. you'd been having dairy until recently, that can thwart body recomposition. : I’m 5’7” and started at 165 about a year postpartum. Body fat: the amount of body fat you have is largely/mostly mediated by your insulin load. And they shouldn't. By definition, recomping isn’t about dropping overall body weight, it’s about losing body fat and building muscle. If I use the 1g of protein per lb, I rounded up to 110g of protein, and this is about 30% of my calories. My weight has dropped a lot this week, but scale body fat percentage is going up. Bicep curls, pull-ups, standing single-arm tricep extensions, leg extensions, leg curls, hip thrusts, reverse flies, hanging leg raises, planks, and crunches, all done in the 8-12 rep range for hypertrophy. Pick a healthy weight and go towards it ar at a slow pace. It will use protein/energy in order of importance for its daily maintenance. I've always had quite a skinny build but over lockdown and due to getting COVID for a very long time, my body went from skinny to skinny fat. I'm 6'1, 80kgs around 20% body fat at the moment. Edit: if you're worried and want to make your life easier, just add a protein shake, don't stress yourself out over that. Body recomposition would technically speed up fat loss, since the body would burn more calories the more muscle you put on. 8g/lb of body weight. 1. How to body recomposition. It looks like you’re starting to do that, regardless of what the scale says Agree, I'm 5'2" at 113lb and my TDEE is around 1400-1500 (including 8k steps daily). As u/abdada said, body recomposition is a slow and arduous process that often goes in fits and starts. Advices for a body recomposition of a "skinny fat" Hi guys. These discrepancies in methodology make specific guidelines to optimize body recomposition difficult to reconcile. You could call me ‘skinny fat’ - the fat is mainly around the waist area. You can achieve it in two ways: lose fat - (17% - 9%) * 180 = 14,4 pounds gain muscle - 180 * (17/9 - 1) = 160 pounds Since putting on 160 pounds of pure muscle is quite challenging task, I recommend going on a caloric deficit. On that diet, I ate mostly carbs. You will likely build a little bit of muscle, but if a person has a bit of body fat to lose then they are looking at years to make significant change to their physique as eating to “recomp” means eating too much for fast weight loss and not enough for fast muscle growth. For optimal body recomp you want at least 3 Protein Feedings spaced throughout the day. I started on a goal to drop 7kg in about 16 weeks. The main goal of a body recomposition is to gradually pack on muscle and lose fat at the same time to improve your body composition—leaner with more muscle, while having your body weight remain Our body recomposition calculator estimates your total daily energy expenditure, creates a slight calorie surplus for training days and a calorie deficit on rest days, and then determines your macros based on the best LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). Muscle: a high energy demand muscle that requires a lot of energy on protein to build. I do research on google and found out what i need is body recomposition program These ratios were true even when incorporating a lifting program into the cutting phase. So, I decided to try body recomposition. pinned by moderators. Constantly eating at my TDEE (bar a cheat day every 2 weeks), lifting heavy and often (SL5x5), and counting my Body recomp is when you gain muscle and lose fat at the same time while staying at a relatively similar weight. It's a little more weight Losing body fat will give you the recomposition you desire and likely make you a lot happier. You'll adapt and then find you have more energy than you know what to do with! Ultimately, the goal of a body recomp is to decrease body fat percentage while maintaining or increasing muscle mass. If you're tired, rest. I can't stress enough how important tracking BOTH workouts and diet is. Always keep this in My main goal has been to lose hips/belly fat while still maintaining some muscle definition and focusing on my fitness. Calories in, calories out. Or check it out in the app stores Body Recomposition on TRT I’ve been on TRT for 10 months and it’s wild how fast my body changed by having proper T levels. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! body recomposition Question im (16M) currently at 180lbs/81. 5'3 at 237. I want it as maintenance and be able to cut on 2,200~2,500kcal. I've been working out with a trainer 2 days a week for the last three months and have 15 sessions to go. The idea being the loss of body fat is cancelled by the increase in lean body mass. For 4 entire months my body refused to LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). 9 vs. What should I be doing to maximize my body recomposition in both routine and diet? To gain muscle: Follow a full body strength training program encompassing progressive overload on compound exercises Aim for ~1g of protein per 1lb of bodyweight per day Try to I am a new lifter. I have also transitioned from incline walking to running. The article aims to teach people basic guidelines about multiple topics. Posted by u/Peaceful_Warrior81 - 2 votes and 1 comment If you're losing weight like losing fat, it's going to be throughout your entire body. Heyo! So, I’m a 15 year old transguy who’s been on T almost 2 months (low dose 20mg/week) and have been doing 45 minutes of varied bodyweight exercises in attempt to build muscle and lose some body fat. If I lower carbs, it feels wrong having so much fat. And whether you even need a deficit at all depends on your body fat percentage. you've now delayed your progress by a 6 mo to 1 year, which is fine if you are super Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. For example, I'm 5'6'', 155lbs and have a DEXA verified body fat percentage of 10. Male 24 years old Still a long ways to go before I hit all of my body composition goals, but this was a very helpful diet for me. What does a body recomposition diet look like? The Fittit FAQ and most online literature generally touches on either gaining weight or losing weight; eating in caloric excess or deficit. r/ body_recomposition. Body recomposition Hi y'all, does anybody have some advice (foods, workouts, supplements, resting, anything really ) that actually helps in the process of body recomposition, aka losing fat and water retention and getting toned? A subreddit devoted to transgender issues pertaining to male-to-female or AMAB people. Now that being said, sometimes in specific people they may carry more weight in particular parts of the body usually genetics. Ive been skinny fat for a long time now, its taken quite a toll on my confidence and self esteem. Join. Once a week is for upper body (chest presses, various rows, various plank exercises). Scam alert a MF bastard named u/Aware_Ad_9065 is trying to scam people's be careful fellows and report his profile ,if you can for more context check the screenshots in body text , I am attaching the screenshots be careful fellows and keep lifting , have a nice day ♥️ The process of losing fat and increasing one’s metabolism (by increasing muscle) is known as body recomposition. Aim to have the majority/all of it come from whole food sources. You put time and effort in to your body and you deserve someone who will match that time and effort. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. What you're comparing is a smaller cut vs. This isn't a 21 min "Book" about "How to lose weight". I have an uncle svi is big into fitness and used to be a bodybuilder who is setting up his own gym, so i have access to equipment and help with strength, but im still confused about the dietary aspect of it. It seemed to me that MF is more usefull for weight loss. Just because something hasn't been proven to work by a "study" doesn't mean it doesn't work. I am hoping to get some advice from women who have achieved their Sleep is important. Apparently for beginners, fat loss and muscle gain at the same time is possible provided you eat at a slight caloric deficit of 300-500. I'm recovered from an eating disorder, and am currently focused on maintaining my weight through intuitive eating. LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). a lot more gains now that i'm taking in about 20g of protein every 5 hours or so. 3 kg) compared to the control group despite eating an additional 800 kcal/d. Activity: Crossfit 4x a week, Brazilian Jiu Jitsu 3-4x a week, occasional jogging (2. Or check it out in the app stores 6 Week Body Recomposition (with before/after pics) Before/After Photos. So long as you are in a caloric deficit, you will lose body fat. If you have energy, walk. 25 pounds of lean body mass. For meals I have been eating salmon, rice, and vegetables (mainly broccoli )for about 4-5 consecutive months now. three logical paths: Eat at maintenance until you stall. Hello all, new here so I will try to keep this short. My question is, does anyone use a Renpho scale (or LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). At low body fat our body benefits from increased leptin sensitivity (if you don't know about leptin, head over to Martins blog) and we can boost our gains. Now, two times a week are for the lower body, which includes compound exercises like different types of squats (split, sumo, goblet), deadlifts (normal and Romanian), and various bridge exercises, monster walks with bands, etc. Honestly I assume that the people who said you looked better before only say that because they think they have a shot with girls how have that body type but now know they have no shot with girls who have your current body. im new to this and just 2 weeks in, trying to lose weight (especially belly fat) and build muscle. Been lifting for 1 year or more (with a break from December 2021 till March). The easiest way is also going to be to lift weights. 2 vs. I don’t necessarily want to be at a caloric deficit at 2,700. Like take me for example, I'm top heavy. Since I joined Reddit about a month ago I quit the upper body workouts, and I have Body recomposition can especially happen if you have a higher body fat. card. I completed my first half marathon last month and I have my eyes set on a full marathon in October. MacroFactor for Body Recomposition . Tw body talk I’m nonbinary and I’ve been on T for two months and gained a little bit of weight. the first thing is the composition of your intake. card classic compact. What is Body Body recomposition is slow, so you may not really notice changes from day to day, week to week. I haven't bought the book, but even in Jeff's video on the subject he doesn't exactly argue for pure recomp. yxitm gxihd pcww kvsddw ffl mzu vjoqcz jwxv myg avjo