Am I on the right track?

97b6gh549c

I’m currently trying to body recomp as a beginner my day consists of eating proteins sourced food the amount needed for myself making sure I’m eating around 500-300 less than my maintenance working out at home since I have no gyms near me I always work out till failure and taking 2 days for rest and goung on a walk everyday 10k steps then repeat this is there anything I should tweak or change to see the results I want.

AnnPT77

There's a good thread here about recomp:

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

Usually, recomposition is understood to mean staying close to constant weight, but gradually adding muscle mass, which depletes fat gradually by using it for fuel. Some call it "main-gaining".

It's difficult - slow at best - to add muscle in a calorie deficit. The bigger the deficit, the more unlikely it becomes.

Good overall nutrition is a requirement, especially but not exclusively ample good-quality protein. So is a good, progressive strength training faithfully performed. A common suggestion would be not to go all the way to failure, but just a bit short of it, especially as a relative beginner (not sure of your experience level). The details of your program matter. If you're doing full body 5 days a week, that may not be optimal. A body-part split may not be optimal for a relative beginner.

I'm not the best person to give you detailed, specific lifting advice, but there are some experienced folks here who I believe would give you feedback on your program if you posted more detail about what you're doing now.

97b6gh549c

thank you

tomcustombuilder

what is your age? What is your height and what is your weight as a recomp requires specific factors to be in place if there's any chance of happen. Most people are better off either trying to add muscle or trying to lose fat, but not simultaneously as that's a good way to spin your wheels in most situations of attempting a recomp

97b6gh549c

18,5,11 I’m 81kg

tomcustombuilder

https://community.myfitnesspal.com/en/discussion/comment/48577797#Comment_48577797

your age makes you a good candidate as long as you train properly. However, I'm not a fan of recomps. My philosophy is usually to look in the mirror and look at yourself and ask do I need to lose fat or do I need to add muscle and then do that and if you need both then do the one that you think will benefit you most in the near future.

AnnPT77

https://community.myfitnesspal.com/en/discussion/comment/48577797#Comment_48577797

So, in USA-ian, 5'11" and about 178 pounds, age 18? Your MFP profile says you're male.

You're not even technically overweight, BMI 24.8. I can accept that you might have a bit more bodyfat than you prefer, sure - possible. As a male at 18, it's also probable that you're still growing or maturing physically, maybe height, but certainly in other ways.

This is not a situation in which I think a calorie deficit is a great plan, or a path to a thriving long-term future.

I know patience and gradual progress is a hard thing for anyone, but especially at 18. (That's not a diss. Everyone over 18 was 18 once, and some of us remember. Honestly, it's not an attempt to insult you if we say we absorbed some ideas since. You don't have to listen, but maybe consider that we want you to side-step some of the potholes we fell into ourselves, not realizing at the time they were potholes.)

At your age and weight, for a young man, I wouldn't encourage a calorie deficit. For anyone, the closer to healthy weight they are, the more health and body composition risk a calorie deficit brings. You're in the healthy weight range. Plus you're probably still physically maturing. You don't want to short-change that process for minimal or no benefit.

Eat at least at maintenance, maybe even a tiny bit over to fuel good growth - muscle and overall physiology. If you don't have a gym or equipment, use a good bodyweight program that's very challenging, with good progressions, but don't push everything to failure, just to very challenging. Don't injure yourself, but work hard and consistently, with recovery in the mix. Get overall good nutrition: Plenty of protein, healthy fats, lots of varied, colorful veggies and fruits.

Keep working on learning more about fitness and health, seeking out sound sources with experience, strong education, solid credentials . . . not clickbait influencers in the blogosphere. Renaissance Periodization would be one example of a good source. Even with good sources, keep considering the fact that as an 18 y/o man, you're still growing/maturing, which makes some things a little risky that would be OK in 5-10 years when at full growth. Evaluate generic advice - advice that doesn't consider age/maturity explicitly - with that in mind.

It will take time, hard work, and patience, but what you want is to start building habits (and a body) that will keep you happy, healthy - and yes, attractive - for the whole rest of your life. Invest in yourself. Long term, you won't be sorry.

TheRoseRoss

Building muscle has nothing to do with your caloric intake. Hear me out: to build muscle you have to have “positive nitrogen balance.” That means you have to have taken in enough protein for muscle growth. Pretend your body needs 2000 calories per day. Because of your weight training (healthy damage to your muscle) you need 200g of protein per day to repair your muscles and allow them to grow. 1g of protein is 4 calories. If you eat 200g of protein you have taken in 800 calories. You will gain/build/repair muscle even though you’ve only taken in 800 calories while your body needs 2000. You will also lose body weight because you took in 1200 less calories than your body needs.

The problem is that there is no way for a regular person to eat 200g of protein (800 calories) and nothing else all day every day. You need carbs and fats. The goal is to get a mail plan that’s sustainable and provides you with the right amount of protein for muscle growth/repair, carbs to fuel your work outs, healthy dietary fats while also burning more calories than you take in so that your body has no choice but to use its fat stores to make up the difference.

tomcustombuilder

https://community.myfitnesspal.com/en/discussion/comment/48603905#Comment_48603905

it does have to do with caloric intake. While protein is of utmost importance, too low of calories and the body will not allow muscle gain regardless of protein amounts as it will use the calories for other bodily functions.

The leaner you are the more pronounced this becomes.