Body recomp
NA1979
Posts: 223 Member
So the holy grail of fitness aims, losing fat and gaining muscle, most say it's impossible, some say it's only possible for newbies, however this article not only does it say it's possible for everyone but it's mega easy, I could eat 15% above maintenance calories on weight training days and 10 below on non training days,compared to what I've read this is none sense, if it were that easy anyone can do it,what do you think?
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-how-to-lose-fat-gain-muscle-at-the-same-time/
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Replies
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You are way over simplifying it. I do believe body recoup is possible for all. However, every body is different. I am 51. Been at this for many years, meaning working out, etc...I just started with a personal trainer. I am already fairly fit but want to lose fat and add definition. So, last Monday , he put me on a new eating regimen. I am eating more calories than I ever remember doing but from a list of qualified foods. Same every day whether I workout or not. In a week and a half, I have dropped weight, gone down a pants size and look leaner than I did before. Yes, that quick with eating the way I am. Low calorie high nutrient foods.
So yes, I believe recoup is easier for all than we think. It takes knowledge and discipline though. We get so much thrown at us that we don't know what's right, wrong, etc...I say keep it simple and fuel your body with the right stuff.0 -
I meant re comp not recoup.
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I don't think anyone denies recomps, although there is probably debate on how efficient they are. I did one for 2 years and have had progress that I am happy with. I'm a 38 year old male so I have to figure anyone younger than me could do the same with better results.1
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If it were so easy and so effective everyone would be doing it. There is a reason that people have been alternating muscle gain and fat loss phases for decades, it works! While recomposition is possible, if you do not fall into some very narrow categories (new to training, obese, teenager, PEDs) it's simply not the most efficient way to go about things.
The reason I think some people find it more efficient is because they can't get the muscle gaining phase down right. They either set their surplus too high and put on unnecessary fat that they later must remove in a longer than necessary fat loss phase, or they are afraid of gaining any fat and never end up eating enough to grow.
Recomp has it's place but for the vast majority of people, a year of recomp will yield less fat loss and muscle gain then well planned year of alternating between muscle gain and fat loss.1 -
I wish I could rewind 2 years and do the traditional bulk/cut cycles and see what the difference would be...0
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Of course re-comp is possible, but it takes a long *kitten* time. I've been re-comping for three years and in that time I've dropped about 2%-3% BF and put on about 5 Lbs of muscle mass...that's only a little over 1.5 Lbs of muscle per year so it's not like I'm getting jacked. I think it's a less than optimal approach for someone who needs to drop a significant amount of weight/fat or who wants to put on any substantive amount of mass. It is ideal for someone who is already fairly lean and fit. I really don't look at it as a deliberate type of thing like cutting or bulking...I look at it more as a bi-product of getting your fitness on and feeding that fitness appropriately.0
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flippy1234 wrote: »You are way over simplifying it. I do believe body recoup is possible for all. However, every body is different. I am 51. Been at this for many years, meaning working out, etc...I just started with a personal trainer. I am already fairly fit but want to lose fat and add definition. So, last Monday , he put me on a new eating regimen. I am eating more calories than I ever remember doing but from a list of qualified foods. Same every day whether I workout or not. In a week and a half, I have dropped weight, gone down a pants size and look leaner than I did before. Yes, that quick with eating the way I am. Low calorie high nutrient foods.
So yes, I believe recoup is easier for all than we think. It takes knowledge and discipline though. We get so much thrown at us that we don't know what's right, wrong, etc...I say keep it simple and fuel your body with the right stuff.flippy1234 wrote: »You are way over simplifying it. I do believe body recoup is possible for all. However, every body is different. I am 51. Been at this for many years, meaning working out, etc...I just started with a personal trainer. I am already fairly fit but want to lose fat and add definition. So, last Monday , he put me on a new eating regimen. I am eating more calories than I ever remember doing but from a list of qualified foods. Same every day whether I workout or not. In a week and a half, I have dropped weight, gone down a pants size and look leaner than I did before. Yes, that quick with eating the way I am. Low calorie high nutrient foods.
So yes, I believe recoup is easier for all than we think. It takes knowledge and discipline though. We get so much thrown at us that we don't know what's right, wrong, etc...I say keep it simple and fuel your body with the right stuff.
I'm sure losing weight and adding definition is definitely possible with the right discipline, but I'm talking about the losing fat adding mass type of recomp, which by all accounts is impossible unless you fall in to that very narrow category someone has mentioned.0 -
So anyway, this article, would you say it's just a load of poo,or is there something there?0
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flippy1234 wrote: »You are way over simplifying it. I do believe body recoup is possible for all. However, every body is different. I am 51. Been at this for many years, meaning working out, etc...I just started with a personal trainer. I am already fairly fit but want to lose fat and add definition. So, last Monday , he put me on a new eating regimen. I am eating more calories than I ever remember doing but from a list of qualified foods. Same every day whether I workout or not. In a week and a half, I have dropped weight, gone down a pants size and look leaner than I did before. Yes, that quick with eating the way I am. Low calorie high nutrient foods.
So yes, I believe recoup is easier for all than we think. It takes knowledge and discipline though. We get so much thrown at us that we don't know what's right, wrong, etc...I say keep it simple and fuel your body with the right stuff.flippy1234 wrote: »You are way over simplifying it. I do believe body recoup is possible for all. However, every body is different. I am 51. Been at this for many years, meaning working out, etc...I just started with a personal trainer. I am already fairly fit but want to lose fat and add definition. So, last Monday , he put me on a new eating regimen. I am eating more calories than I ever remember doing but from a list of qualified foods. Same every day whether I workout or not. In a week and a half, I have dropped weight, gone down a pants size and look leaner than I did before. Yes, that quick with eating the way I am. Low calorie high nutrient foods.
So yes, I believe recoup is easier for all than we think. It takes knowledge and discipline though. We get so much thrown at us that we don't know what's right, wrong, etc...I say keep it simple and fuel your body with the right stuff.
I'm sure losing weight and adding definition is definitely possible with the right discipline, but I'm talking about the losing fat adding mass type of recomp, which by all accounts is impossible unless you fall in to that very narrow category someone has mentioned.
That's a recomp, and again, no one denies that they can work.0 -
So anyway, this article, would you say it's just a load of poo,or is there something there?
No, it's not a load of poo.
ETA: there is probably some doubt on the calorie cycling of it all. I'm not sure how much that affects the outcome. I do the same and eat more on certain days. More because I am extra hungry than results though.0 -
@Hornsby, what did your recomp look like, what did you do if you don't mind asking, Im a 36 yr old male, 175 lbs and 5'6, approx 20% bodyfat I've been on a calorie deficit for about 6weeks now and lost about 4 kg, but starting to notice the dreaded muscle size loss too, trying my best to hold on to it, I know it's inevitable but it's hard to see,hence why I was looking at the possibility of gaining muscle on a deficit0
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I wish I could rewind 2 years and do the traditional bulk/cut cycles and see what the difference would be...
It would be interesting to see the true difference. I question the statement that one is faster or more efficient than the other. There are too many variables for a sweeping generalization like that IMO.0 -
Doing a recomp is just time consuming and most people don't want to have to wait 2-5 years to see massive changes. It's all about genetics too. I'm an easy gainer and a recomp works for me so I can just do a little above maintenance for extended periods of time and see large gains even after training for a long time (up to 10 lbs of lean muscle in a year). I didn't realize this about myself because for a long time I've been focused on just staying lean, not gaining muscle. It's definitely not impossible, but most people want gains like they want their fast food, right now and don't have the patience for a recomp.0
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I lost all of my weight (from 255 to 175-180) without ever doing any strength training. All I did was ride a bike. Once I got to 175, I maintained for a couple months without lifting and continued counting calories and riding the bike. I was skinny fat, but I don't have the numbers on what my BF percent was back then. I would guess in the 16-18 range most likely. No definition any where other than my legs.
January, 2014 I started lifting and eating at maintenance calories. I followed various structured lifting plans since then, but have been consistent the entire time other than 1 month where I had an injury that prevented me from exercise.
Fast forward to now, I was 179lbs at last check but have a body fat percentage of around 7%. I think 169lbs of lean mass I think it was... Now, I don't know how much that equates to in muscle mass growth and all that, but like I said, I am happy with the progress.
ETA: I have taken Creatine Monohydrate throughout. I use Whey only as a supplement when needed. I always try to get at least 150gr of protein and average around 175gr as well as 200gr of carbs minimum. After that, I let he macros fall where they fall.0 -
I lost all of my weight (from 255 to 175-180) without ever doing any strength training. All I did was ride a bike. Once I got to 175, I maintained for a couple months without lifting and continued counting calories and riding the bike. I was skinny fat, but I don't have the numbers on what my BF percent was back then. I would guess in the 16-18 range most likely. No definition any where other than my legs.
January, 2014 I started lifting and eating at maintenance calories. I followed various structured lifting plans since then, but have been consistent the entire time other than 1 month where I had an injury that prevented me from exercise.
Fast forward to now, I was 179lbs at last check but have a body fat percentage of around 7%. I think 169lbs of lean mass I think it was... Now, I don't know how much that equates to in muscle mass growth and all that, but like I said, I am happy with the progress.
Do you suggest it's better to lift at maintenance rather than deficit? I'm trying to lose body fat and in better shape0 -
Doing a recomp is just time consuming and most people don't want to have to wait 2-5 years to see massive changes. It's all about genetics too. I'm an easy gainer and a recomp works for me so I can just do a little above maintenance for extended periods of time and see large gains even after training for a long time (up to 10 lbs of lean muscle in a year). I didn't realize this about myself because for a long time I've been focused on just staying lean, not gaining muscle. It's definitely not impossible, but most people want gains like they want their fast food, right now and don't have the patience for a recomp.
I think that cutting and bulking can be very time consuming as well. And I definitely think that genetics and medical issues come into play here. Personally, I'm at the point where I am moving to recomp. I've been at this for 2 yrs 3.5 months and am totally burned out on weight loss. Mentally, I just can't do it anymore and the thought of cutting even longer and then adding weight which I'll later have to lose again is not something that I can deal with. So it's on to recomp for me, for the sake of my entire well-being.0 -
If your goal is to lose body fat, nothing will be faster than cutting so I would eat at a small deficit and lift.0
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Doing a recomp is just time consuming and most people don't want to have to wait 2-5 years to see massive changes. It's all about genetics too. I'm an easy gainer and a recomp works for me so I can just do a little above maintenance for extended periods of time and see large gains even after training for a long time (up to 10 lbs of lean muscle in a year). I didn't realize this about myself because for a long time I've been focused on just staying lean, not gaining muscle. It's definitely not impossible, but most people want gains like they want their fast food, right now and don't have the patience for a recomp.
I think that cutting and bulking can be very time consuming as well. And I definitely think that genetics and medical issues come into play here. Personally, I'm at the point where I am moving to recomp. I've been at this for 2 yrs 3.5 months and am totally burned out on weight loss. Mentally, I just can't do it anymore and the thought of cutting even longer and then adding weight which I'll later have to lose again is not something that I can deal with. So it's on to recomp for me, for the sake of my entire well-being.
So what is your history, how much did you weigh at first, what do you weigh now? Have you been successful in your goals? 2 yrs is a long time, what do you want to do now and how?0 -
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ETA: I have taken Creatine Monohydrate throughout. I use Whey only as a supplement when needed. I always try to get at least 150gr of protein and average around 175gr as well as 200gr of carbs minimum. After that, I let he macros fall where they fall.
Just want to stress the importance of protein. There was a study recently in which some young men were able to lose body fat and gain muscle on a low calorie / high protein / high training regime. They had two groups, 1.2 g / lb / day and 2.4 g / lb / day. Both groups lost the same amount of weight, but the higher protein group lost more fat and gained more muscle. Granted, it is just one study and needs to be repeated before we can take it as gospel. But those protein numbers are a lot higher than the standard is why I mention them. A cut on a high protein with lots of resistance training might be a really effective way to get started, to mimic what those guys did. Also should mention they were all young men with the help of mighty mighty testosterone. Women and older men will have it harder.
Study if anyone is interested: http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract?sid=78fc4efb-e348-43c3-9701-2a59be984e27
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Do they make a body recomposition book for dummies? Oh wait this isn't google
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Wellllll in case anyone was wondering they don't0
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Doing a recomp is just time consuming and most people don't want to have to wait 2-5 years to see massive changes. It's all about genetics too. I'm an easy gainer and a recomp works for me so I can just do a little above maintenance for extended periods of time and see large gains even after training for a long time (up to 10 lbs of lean muscle in a year). I didn't realize this about myself because for a long time I've been focused on just staying lean, not gaining muscle. It's definitely not impossible, but most people want gains like they want their fast food, right now and don't have the patience for a recomp.
I think that cutting and bulking can be very time consuming as well. And I definitely think that genetics and medical issues come into play here. Personally, I'm at the point where I am moving to recomp. I've been at this for 2 yrs 3.5 months and am totally burned out on weight loss. Mentally, I just can't do it anymore and the thought of cutting even longer and then adding weight which I'll later have to lose again is not something that I can deal with. So it's on to recomp for me, for the sake of my entire well-being.
So what is your history, how much did you weigh at first, what do you weigh now? Have you been successful in your goals? 2 yrs is a long time, what do you want to do now and how?
SW was 202.5 in January 2014. Hit 150 in December of that year. Mostly maintained last year, bouncing from 148-152.5 repeatedly. Went up to 158 over the holidays, have been cutting since then and am down to 147.5. My goals now are to build muscle and burn fat so I'll eat more and finally be able to lift more plus run when I want to. My original goal was to not be obese or overweight so yes, I've met that goal.0 -
jamacianredhair wrote: »Wellllll in case anyone was wondering they don't
Chapter 1: eat at maintenance or slightly above/below
Chapter 2: get enough protein and carbs
Chapter 3: lift heavy
Chapter 4: profit
There's the book
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jamacianredhair wrote: »Wellllll in case anyone was wondering they don't
Chapter 1: eat at maintenance or slightly above/below
Chapter 2: get enough protein and carbs
Chapter 3: lift heavy
Chapter 4: profit
There's the book
Do you think getting adequate fat is part of the equation too?0 -
jamacianredhair wrote: »Wellllll in case anyone was wondering they don't
Chapter 1: eat at maintenance or slightly above/below
Chapter 2: get enough protein and carbs
Chapter 3: lift heavy
Chapter 4: profit
There's the book
Do you think getting adequate fat is part of the equation too?
You need to get adequate everything.0
This discussion has been closed.
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