Body recomp

Jdismybug1

Links welcome. I'm wondering when and where to start. I have 13 lbs left until my goal. My plan is to finish insanity and possibly a recomp after that? What has worked for everyone in the past? What would you suggest to move onto next after insanity?
I'm basically looking for ideas.

T0M_K

I figure I have 10lbs of fat remaining, give or take. I decided to try a recomp. I'm eating 10% above Maint on my lift days and 15% below on non lift days. Lifting program is Stronglifts 5x5. Running a about 3 days a week or more if i can fit it in...no calorie intake adjustment on running days.

barring this back injury, it was going pretty well. about to ramp back up as my back is feeling better.

I don't have any hardcore results to share yet as I was just getting going.

V4kerker

Checkout BodyBuilding.com, lots of strength training programs there.

sijomial

Yes it's worked for loads of people whether they call it recomp or not - check out the Maintaining Weight forum.

Training effectively is key. If you have little experience of weight lifting (the optimal stimulus for recomp) then would make sense to start with a beginner's routine to learn good form and build a foundation of strength.
Don't wait until you get to goal weight though.

Here's a useful link - http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

sgt1372

A balance of diet and exercise has worked for me.

My current opinion about diet is controversial on MFP. I have used a high protein/high carb but low GI/low fat diet w/macros of 40P/40C/20F. You can do a simple Google search for what constitutes a low GI carb.

Over the past year, I have lost 38# (196 to 158) and dropped my BF% from over 20% down to 8.7% using this diet and these macros. Most of the weight loss was in the 1st 5 months. I have been in maintenance for the last 5 months and in the last 3 months I effectively "recomped" (coverted, if you will) about 2.5# of BF into LBM (lean body mass).

My exercise program is not very rigorous but it does involve doing a split upper and lower body workout routine 4-5 days a week doing only compound lifts and/or body weight exercises. You can see the details in my "Ready to Recomp" thread in the Maintenance subforum.

middlehaitch

To go with the useful link by sijomial about lifting programmes, here is a link for recomp. You could start lifting now, when you finish insanity, and just keep at it through to maintenance and it will become a recomp.

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Cheers, h.

Jdismybug1

Thank you all for the help!!!