Gaining muscle and losing fat

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  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    arditarose wrote: »
    Nony_Mouse wrote: »
    arditarose wrote: »
    Sarasmaintaining wrote: »
    ajh2133 wrote: »
    I ultimately want to see my abs. Who doesn't? Haha but thank you @galgenstrick . I know that 25% is healthy. 18% is still healthy though. I think I will try maintenance calories for my age and body fat. I have consulted with my doctor by the way @wanttobefit300 . Because of my genetics and family history she sees no reason to be worried as long as I continue to see her as I progress. Thank you!

    I've been looking into this, I believe the technical term for what you're trying to do is called a recomposition/recomp-here's a couple of articles I found, that walk you through the calories/macros
    http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/

    http://blog.myfitnesspal.com/the-basics-of-body-recomposition-macronutrient-calculations-to-lose-fat-and-gain-muscle/

    The second article walks you through the different macro ratios between your training days and rest days. While protein stays about the same, there's a big difference between carbs/fat depending on which day it is. I've crunched my numbers using the calculation and I don't know if I'm ready to go this route yet-especially the high amount of protein you need to consume. I also am using body-weight exercises, and not using heavy weights, so I don't know if it's even worth doing for me. But, it sounds like it might be something that would work well for you?

    I've read these links before I'm always left feeling overwhelmed. Like do I really need to eat 199 grams of protein on my training days?! ( 1.5 X bodyweight). That seems ridiculous. And I don't want to to cycle any carbs or calories.

    Yeah, that is a lot of protein! I'd have to double what I'm eating now. Obviously it will go up a bit once I hit maintenance (though the temptation to eat all those extra cals in gelato is strong :p), but nowhere near that much. If that's what's needed for recomp I guess it won't be happening for me.

    I really don't think it's necessary. I'm hitting 140-150 grams of protein per day at 133 lbs and think even that is high.

    Yeah, I don't think it's necessary either. I guess I'll find out in a couple of months when I hit maintenance/recomp!

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