TavistockToad wrote: »
sardelsa wrote: »
That thread above is a great resource. Also if you are looking for a lifting program you can check out this link as well
While I have read a lot about recomp and know quite a bit about it, I never really have done it myself consistently (at most 3-4 months). @sijomial is definitely the one to ask if you have any specific questions
angermouse wrote: »
the link says to reach your tdee for the week, do I lower cals on non gym/lifting days or keep to the maintain. if I was to eat 1800 on a day in I would be eating more cals then I burned.
sijomial wrote: »
Recomp equals the simultaneous losing of body fat and addition of muscle to improve your body composition - commonly at or close to weight maintenance levels.
It's nothing special, unusual and for most doesn't need any special nurturing - when I was growing up it was just called "getting in shape" and still is amongst the general population as opposed to the bubbles that are MyFitnessPal and body building forums. The perfectly normal expectation that if you train effectively you will gain muscle and if you aren't overeating you will lose fat.
What muscle building does need is sufficient stimulus, you have to make higher demands on your body than it can currently manage. The range of stimulus required is very varied across individuals, the more undertrained you are the lower the stimulus required. For example after being on crutches for 3 months just learning to walk again was sufficient stimulus for growth initially, after a while that wasn't enough, but lots of stairs was, then rowing & cycling, then weights.....
When you hear the phrase "progressive overload" that's what they are talking about - pushing your limits.
By far the most efficient stimulus is an effective weight/resistance training program.
sijomial wrote: »
You lift to get strong, you don't have to be strong to start lifting.
Start from what you can lift, lifting heavy means heavy for you.
If that's an empty bar then it's an empty bar.
If you can't manage a full size bar use a smaller bar, if you can't manage a smaller bar use dumbbells.....
If you are more comfortable on machines use machines, use a mixture or machines and free weights.
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