Recomp calories

OnalimOjag

Should you be eatig at maintenance or slightly a little higher like 200 calories more to gain some strength and muscle?

sardelsa

Recomp is typically done at maintenance. Some people may define it as very slightly below or above, but I would still consider that a deficit or surplus. If you are eating just slightly above maintenance, 200cals extra per day, it is usually referred to as a lean bulk.

AnnPT77

Pretty much anything you ever wanted to know about recomp is in this thread, the most important bits right near the beginning:

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

kimny72

I've only ever heard recomp discussed with eating at maintenance or a slight deficit, never a slight surplus. I think because in a recomp you are still trying to lose a little fat, and you aren't losing fat in a surplus. A 200 calorie surplus would be a very slow bulk probably.

Honestly though, whether or not to call it a recomp is semantics, it all depends on where you are now and what you are trying to accomplish. My not professional understanding is:

Eat at a small deficit and progressive strength training and you will lose a little weight (mostly fat) and possibly build a little muscle.
Eat at maintenance and progressive strength train and you will maintain weight while really slowly losing fat and building muscle. Really slowly.
Eat at a small surplus and progressive strength train and you will gain a little weight, probably @ half of it muscle and half of it fat.

CarvedTones

I have had some going on from SUP paddling and barbell rows. I stayed at the same weight about 2 months and my waist got a little smaller and my chest and shoulders got slightly larger. There are a couple of pairs of shorts that stopped fitting as well; that's what made me notice it.