Body Recomp - getting started

Short version: keep your diet the same for now (maybe a bit more protein), start lifting heavy and assess in 1-2 months, if no progress then play with more complex diet strategies (IF/carb cycling).

Longer version:
I'll start by saying an effective recomp is hard work, you get little feedback from the mirror or the scale as you go which can be a battle mentally so be prepared. The idea of replacing lost fat with muscle sounds good but it can be very slow, record measurements, take progress pics etc to keep your motivation up. The main thing you have going for you is the lack of heavy lifting (most people agree a recomp is only really effective for people in certain situations ie steroids or new to lifting)

Firstly I would suggest you look into some heavier lifting 2-3 days a week on a full body program to promote muscle growth. If you haven't been lifting heavy this may be enough to push you to where you want to be, just keep eating as you are now to maintain your weight.

Start with something like:

A
Back Squat 3 sets 8-12 reps
Bench 3 sets 8-12 reps
Deadlift 1 set 5-8 rep

B
Back Squat 3 sets 8-12 reps
Barbell row 3 sets 8-12 reps (or 3 sets of chins/pullups to failure)
Overhead press 3 sets 8-12 reps

Do 2 warmup sets of 50% of the weight you will be using on each exercise, and try and increase the weight on the bar as much as possible from session to session.
For three sessions a week alternate A & B on non consecutive days (M/W/F) or put all 5 exercises together if you're doing two sessions with 2-3 days between sessions.
Feel free to add in some Ab work, 2-3 sets crunches or leg raises after you've finished the main exercises.
When your recomp is done then drop the reps down to the 3-6 range (less hypertrophy but you'll maintain muscle).


As I say you may find that's enough to get you where you want to be, if not then the diet part can get tricky and I'm no expert. Try looking into carb cycling and/or intermittent fasting (leangains - Martin Berkhan and www.rippedbody.jp) for the final push. Lyle McDonald's site is also a great source of information.

Hope that helps.