Help would be appreciated

laytonperry11

Hi I'm currently at 145 but I would like to put on more muscle and lose body fat. Any suggestions? I'm currently lifting 2x's a week and cardio 2-3 times

capaul42

Recomposition. Eat slightly over maintenance and start a progressive heavy lifting program. There is a good recomp thread on the Maintaining board

sammyliftsandeats

capaul42 wrote: »

Recomposition. Eat slightly over maintenance and start a progressive heavy lifting program. There is a good recomp thread on the Maintaining board

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat#latest

Here ya go!

TavistockToad

Recomp or cut/bulk cycles

DarrelBirkett

Usually, pick one. Drop body fat % or build muscle. Generally its fat % first. So lift heavy (either way), add some interval training (sprints, hill sprints etc) and eat at 80% TDEE.

I would say, cutting is usually easier in the summer when we eat lighter food and like to be outside. Winter is a good time to bulk / build as we tend to eat more and be inside more.