Recomposition: Maintaining weight while losing fat
Replies
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digidoomed wrote: »digidoomed wrote: »Hey everyone. Still sticking to recomping and took previous advice to track progress via pictures. so far going good. I'm 5'2, 150lb, 32% body fat(last I checked about 3 weeks ago). HIIT cardio 2x week and weight lifting 3x week. Feel free to let me know if that sounds like a good schedule. My question is has anyone ever tried doing a cut for a week or two and then going back to a recomp or is that counter productive?
Side note: what is the best thing to use to measure body fat? My gym has one of those devices where you hold it out in front of you after putting your age/weight. I use that right now
What is your reason for recomp vs. weight loss at this point? Are you a bodybuilder with significant muscle mass and prefer not to cut down? I just ask because with your stats you might be better off cutting, then when you reach a healthy BMI go back to recomp. You will likely see more significant progress that way.
I started recomp because I liked that you could lose fat and get muscle at the same time. I've been able to increase my weights on certain lifts while doing it. Forgive me if it's a dumb question, but can I still cut and keep the strength I have now? I was thinking about it before just so I could try to get my body fat down lower but I wasn't sure how I would have to change my workouts if I was cutting since I wouldn't be eating as much to fuel the workout. Still learning here lol.
Also, if I was to go to a traditional cut, MPF suggest 1200 cal daily. I just feel that is so different from the 1800 I've been eating for maintenance. Since I workout 5x week, should I be adding my exercise calories to that? So something like 14/1500?
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digidoomed wrote: »digidoomed wrote: »Hey everyone. Still sticking to recomping and took previous advice to track progress via pictures. so far going good. I'm 5'2, 150lb, 32% body fat(last I checked about 3 weeks ago). HIIT cardio 2x week and weight lifting 3x week. Feel free to let me know if that sounds like a good schedule. My question is has anyone ever tried doing a cut for a week or two and then going back to a recomp or is that counter productive?
Side note: what is the best thing to use to measure body fat? My gym has one of those devices where you hold it out in front of you after putting your age/weight. I use that right now
What is your reason for recomp vs. weight loss at this point? Are you a bodybuilder with significant muscle mass and prefer not to cut down? I just ask because with your stats you might be better off cutting, then when you reach a healthy BMI go back to recomp. You will likely see more significant progress that way.
I started recomp because I liked that you could lose fat and get muscle at the same time. I've been able to increase my weights on certain lifts while doing it. Forgive me if it's a dumb question, but can I still cut and keep the strength I have now? I was thinking about it before just so I could try to get my body fat down lower but I wasn't sure how I would have to change my workouts if I was cutting since I wouldn't be eating as much to fuel the workout. Still learning here lol.
Typically recomp is done when you are already at a healthy weight but not happy with your body composition and bodyfat levels. Or if you don't want to lose more weight but want to get in shape or gain strength. It will be really difficult to lower your bodyfat significantly if you start off overweight, more recommended to run a deficit first.
Many people can retain strength or even increase it when cutting. Some people cut down on volume but it really depends on your programming. Based on your stats I would say your main priority would be to eat in a deficit, continue to lift and get to a healthy BMI. You don't have to have a really steep deficit either. 0.5-1lb loss per week is fine.
Thank you. I might just do that and come back to recomp once I'm low enough. Also thanks for the quick reply. I had added a side note from my post but I think it was after you replied. Could you please help me with this question?
"Also, if I was to go to a traditional cut, MPF suggest 1200 cal daily. I just feel that is so different from the 1800 I've been eating for maintenance. Since I workout 5x week, should I be adding my exercise calories to that? So something like 14/1500?"0 -
digidoomed wrote: »digidoomed wrote: »digidoomed wrote: »Hey everyone. Still sticking to recomping and took previous advice to track progress via pictures. so far going good. I'm 5'2, 150lb, 32% body fat(last I checked about 3 weeks ago). HIIT cardio 2x week and weight lifting 3x week. Feel free to let me know if that sounds like a good schedule. My question is has anyone ever tried doing a cut for a week or two and then going back to a recomp or is that counter productive?
Side note: what is the best thing to use to measure body fat? My gym has one of those devices where you hold it out in front of you after putting your age/weight. I use that right now
What is your reason for recomp vs. weight loss at this point? Are you a bodybuilder with significant muscle mass and prefer not to cut down? I just ask because with your stats you might be better off cutting, then when you reach a healthy BMI go back to recomp. You will likely see more significant progress that way.
I started recomp because I liked that you could lose fat and get muscle at the same time. I've been able to increase my weights on certain lifts while doing it. Forgive me if it's a dumb question, but can I still cut and keep the strength I have now? I was thinking about it before just so I could try to get my body fat down lower but I wasn't sure how I would have to change my workouts if I was cutting since I wouldn't be eating as much to fuel the workout. Still learning here lol.
Typically recomp is done when you are already at a healthy weight but not happy with your body composition and bodyfat levels. Or if you don't want to lose more weight but want to get in shape or gain strength. It will be really difficult to lower your bodyfat significantly if you start off overweight, more recommended to run a deficit first.
Many people can retain strength or even increase it when cutting. Some people cut down on volume but it really depends on your programming. Based on your stats I would say your main priority would be to eat in a deficit, continue to lift and get to a healthy BMI. You don't have to have a really steep deficit either. 0.5-1lb loss per week is fine.
Thank you. I might just do that and come back to recomp once I'm low enough. Also thanks for the quick reply. I had added a side note from my post but I think it was after you replied. Could you please help me with this question?
"Also, if I was to go to a traditional cut, MPF suggest 1200 cal daily. I just feel that is so different from the 1800 I've been eating for maintenance. Since I workout 5x week, should I be adding my exercise calories to that? So something like 14/1500?"
Yes definitely want to eat at least some of even all of those exercise calories back. Around 1500 sounds like a good number to start. Even if you lose slowly you don't have too much to lose plus you will feel more comfortable and keep up your gym performance.3 -
digidoomed wrote: »digidoomed wrote: »Hey everyone. Still sticking to recomping and took previous advice to track progress via pictures. so far going good. I'm 5'2, 150lb, 32% body fat(last I checked about 3 weeks ago). HIIT cardio 2x week and weight lifting 3x week. Feel free to let me know if that sounds like a good schedule. My question is has anyone ever tried doing a cut for a week or two and then going back to a recomp or is that counter productive?
Side note: what is the best thing to use to measure body fat? My gym has one of those devices where you hold it out in front of you after putting your age/weight. I use that right now
What is your reason for recomp vs. weight loss at this point? Are you a bodybuilder with significant muscle mass and prefer not to cut down? I just ask because with your stats you might be better off cutting, then when you reach a healthy BMI go back to recomp. You will likely see more significant progress that way.
I started recomp because I liked that you could lose fat and get muscle at the same time. I've been able to increase my weights on certain lifts while doing it. Forgive me if it's a dumb question, but can I still cut and keep the strength I have now? I was thinking about it before just so I could try to get my body fat down lower but I wasn't sure how I would have to change my workouts if I was cutting since I wouldn't be eating as much to fuel the workout. Still learning here lol.
Also, if I was to go to a traditional cut, MPF suggest 1200 cal daily. I just feel that is so different from the 1800 I've been eating for maintenance. Since I workout 5x week, should I be adding my exercise calories to that? So something like 14/1500?
MPF doesn't suggest anything - it's a calculator that you control by the options you choose and influenced by your height and gender. But the goal is plus exercise calories, it's always plus exercise calories if you are using this site as designed.
Or your can simply create your own goal and enter that manually. There's a lot of numbers between 1200 & 1800!
You don't have to change your workouts just because you are eating a bit less - which is one of the plusses of cutting slowly as opposed to a drastic cut that robs you of energy and impacts your recovery. Yes you should be retaining or increasing strength if you are relatively new to lifting irrespective of where you are in the scale of a modest cut. Unless you are an advanced lifter losing strength would perhaps be a sign you are cutting too severely.
It's a persistent myth that recomp only happens at precise maintenance calories, your body doesn't "know" that and doesn't have a mode switch that stops muscle growth if you drop just below that level.
With your stats and estimated BF% cutting (sensibly) while training well makes perfect sense.4 -
digidoomed wrote: »digidoomed wrote: »digidoomed wrote: »Hey everyone. Still sticking to recomping and took previous advice to track progress via pictures. so far going good. I'm 5'2, 150lb, 32% body fat(last I checked about 3 weeks ago). HIIT cardio 2x week and weight lifting 3x week. Feel free to let me know if that sounds like a good schedule. My question is has anyone ever tried doing a cut for a week or two and then going back to a recomp or is that counter productive?
Side note: what is the best thing to use to measure body fat? My gym has one of those devices where you hold it out in front of you after putting your age/weight. I use that right now
What is your reason for recomp vs. weight loss at this point? Are you a bodybuilder with significant muscle mass and prefer not to cut down? I just ask because with your stats you might be better off cutting, then when you reach a healthy BMI go back to recomp. You will likely see more significant progress that way.
I started recomp because I liked that you could lose fat and get muscle at the same time. I've been able to increase my weights on certain lifts while doing it. Forgive me if it's a dumb question, but can I still cut and keep the strength I have now? I was thinking about it before just so I could try to get my body fat down lower but I wasn't sure how I would have to change my workouts if I was cutting since I wouldn't be eating as much to fuel the workout. Still learning here lol.
Typically recomp is done when you are already at a healthy weight but not happy with your body composition and bodyfat levels. Or if you don't want to lose more weight but want to get in shape or gain strength. It will be really difficult to lower your bodyfat significantly if you start off overweight, more recommended to run a deficit first.
Many people can retain strength or even increase it when cutting. Some people cut down on volume but it really depends on your programming. Based on your stats I would say your main priority would be to eat in a deficit, continue to lift and get to a healthy BMI. You don't have to have a really steep deficit either. 0.5-1lb loss per week is fine.
Thank you. I might just do that and come back to recomp once I'm low enough. Also thanks for the quick reply. I had added a side note from my post but I think it was after you replied. Could you please help me with this question?
"Also, if I was to go to a traditional cut, MPF suggest 1200 cal daily. I just feel that is so different from the 1800 I've been eating for maintenance. Since I workout 5x week, should I be adding my exercise calories to that? So something like 14/1500?"
Yes definitely want to eat at least some of even all of those exercise calories back. Around 1500 sounds like a good number to start. Even if you lose slowly you don't have too much to lose plus you will feel more comfortable and keep up your gym performance.
Thank you!0 -
digidoomed wrote: »digidoomed wrote: »Hey everyone. Still sticking to recomping and took previous advice to track progress via pictures. so far going good. I'm 5'2, 150lb, 32% body fat(last I checked about 3 weeks ago). HIIT cardio 2x week and weight lifting 3x week. Feel free to let me know if that sounds like a good schedule. My question is has anyone ever tried doing a cut for a week or two and then going back to a recomp or is that counter productive?
Side note: what is the best thing to use to measure body fat? My gym has one of those devices where you hold it out in front of you after putting your age/weight. I use that right now
What is your reason for recomp vs. weight loss at this point? Are you a bodybuilder with significant muscle mass and prefer not to cut down? I just ask because with your stats you might be better off cutting, then when you reach a healthy BMI go back to recomp. You will likely see more significant progress that way.
I started recomp because I liked that you could lose fat and get muscle at the same time. I've been able to increase my weights on certain lifts while doing it. Forgive me if it's a dumb question, but can I still cut and keep the strength I have now? I was thinking about it before just so I could try to get my body fat down lower but I wasn't sure how I would have to change my workouts if I was cutting since I wouldn't be eating as much to fuel the workout. Still learning here lol.
Also, if I was to go to a traditional cut, MPF suggest 1200 cal daily. I just feel that is so different from the 1800 I've been eating for maintenance. Since I workout 5x week, should I be adding my exercise calories to that? So something like 14/1500?
MPF doesn't suggest anything - it's a calculator that you control by the options you choose and influenced by your height and gender. But the goal is plus exercise calories, it's always plus exercise calories if you are using this site as designed.
Or your can simply create your own goal and enter that manually. There's a lot of numbers between 1200 & 1800!
You don't have to change your workouts just because you are eating a bit less - which is one of the plusses of cutting slowly as opposed to a drastic cut that robs you of energy and impacts your recovery. Yes you should be retaining or increasing strength if you are relatively new to lifting irrespective of where you are in the scale of a modest cut. Unless you are an advanced lifter losing strength would perhaps be a sign you are cutting too severely.
It's a persistent myth that recomp only happens at precise maintenance calories, your body doesn't "know" that and doesn't have a mode switch that stops muscle growth if you drop just below that level.
With your stats and estimated BF% cutting (sensibly) while training well makes perfect sense.
Thank you for your help! I think I'll try that out for now. Thanks for your patience1 -
Hey there, thinking of doing a recomp after losing a lot of weight, but not sure if I'm at a good enough weight yet and I also have a few questions. I'm currently at 182lbs (6'2 tall) and would consider myself skinny fat. Would it be okay for me to start a recomp? If so, should I eat at maintenance or a slight deficit? How much protein a day is needed for a recomp? Would a body weight program be enough to pull it off?
Thanks!0 -
This question has probably been asked like a million times, but... is it possible to recomp through doing low-weight-high-rep classes such as BodyPump, or do you have to actively lift heavy? If the answer is 'you can recomp with BodyPump and plenty of other exercise but it will take forever' then that's fine0
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This question has probably been asked like a million times, but... is it possible to recomp through doing low-weight-high-rep classes such as BodyPump, or do you have to actively lift heavy? If the answer is 'you can recomp with BodyPump and plenty of other exercise but it will take forever' then that's fine
@ceiswyn
Trying to avoid saying "it depends".
But it depends (aaaaargh!) if BodyPump, or any other exercise for that matter, takes you beyond your current capabilities by stressing your muscles beyond what they can currently do.
Extreme example - severe muscle wastage from 3 months on crutches meant learning to walk again was enough stress on my (very low) capabilities that I saw muscle growth. Of course as my capabilities went up I needed to increase the stress (a.k.a. Progressive Overload).
Higher weight is the more efficient training method but people can and do get good results from high volume lighter weights too - but for a more advanced lifter that's going to incur a lot of time and a lot of fatigue.
Overload isn't just by weight, volume can also produce overload and hence impetus for growth.
Long story short, if you enjoy it then do it. If/when you feel you are stagnating then consider changing or adding to it.
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Hey there, thinking of doing a recomp after losing a lot of weight, but not sure if I'm at a good enough weight yet and I also have a few questions. I'm currently at 182lbs (6'2 tall) and would consider myself skinny fat. Would it be okay for me to start a recomp? If so, should I eat at maintenance or a slight deficit? How much protein a day is needed for a recomp? Would a body weight program be enough to pull it off?
Thanks!
If you aren't training then yes start. If you are at goal weight then eat at maintenance levels, if you want to lose more then have a slight deficit.
Don't know anything about you but yes people can get good results from bodyweight programs, your muscles don't know what they are pulling against: gravity, rubber bands, a truck..... Doesn't have to be lumps of iron in a gym.
The problem with bodyweight exercises can be increasing the difficulty level as you progress. It's dead easy to add more weight to a barbell, a bit harder to progress beyond superman planks with shoulder tap....
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This question has probably been asked like a million times, but... is it possible to recomp through doing low-weight-high-rep classes such as BodyPump, or do you have to actively lift heavy? If the answer is 'you can recomp with BodyPump and plenty of other exercise but it will take forever' then that's fine
@ceiswyn
Trying to avoid saying "it depends".
But it depends (aaaaargh!) if BodyPump, or any other exercise for that matter, takes you beyond your current capabilities by stressing your muscles beyond what they can currently do.
Extreme example - severe muscle wastage from 3 months on crutches meant learning to walk again was enough stress on my (very low) capabilities that I saw muscle growth. Of course as my capabilities went up I needed to increase the stress (a.k.a. Progressive Overload).
Higher weight is the more efficient training method but people can and do get good results from high volume lighter weights too - but for a more advanced lifter that's going to incur a lot of time and a lot of fatigue.
Overload isn't just by weight, volume can also produce overload and hence impetus for growth.
Long story short, if you enjoy it then do it. If/when you feel you are stagnating then consider changing or adding to it.
Thankyou, that's a very helpful answer!4 -
This question has probably been asked like a million times, but... is it possible to recomp through doing low-weight-high-rep classes such as BodyPump, or do you have to actively lift heavy? If the answer is 'you can recomp with BodyPump and plenty of other exercise but it will take forever' then that's fine
Initially you'll get some gains from BodyPump, if you've never previously lifted. Unfortunately those classes are generally geared more toward cardio than progressive overload. I'm not saying it's impossible, but it's unlikely that you'll see muscle gains via classes like BodyPump after your body becomes used to the workout.
If you want to gain strength and muscle you'd be much better off starting with something like StrongLifts 5x5 and then progressing to a lifting program that continues to incorporate progressive overloading that is tailored to your specific goals.
1 -
This question has probably been asked like a million times, but... is it possible to recomp through doing low-weight-high-rep classes such as BodyPump, or do you have to actively lift heavy? If the answer is 'you can recomp with BodyPump and plenty of other exercise but it will take forever' then that's fine
Initially you'll get some gains from BodyPump, if you've never previously lifted. Unfortunately those classes are generally geared more toward cardio than progressive overload. I'm not saying it's impossible, but it's unlikely that you'll see muscle gains via classes like BodyPump after your body becomes used to the workout.
If you want to gain strength and muscle you'd be much better off starting with something like StrongLifts 5x5 and then progressing to a lifting program that continues to incorporate progressive overloading that is tailored to your specific goals.
The reason I asked is that the gym bores me rigid. If I can get the same effect from BodyPump but it’ll just take longer and require me to do more classes, then I’d much rather do that. Additionally my main fitness goal at the moment is a 24-hour hike for charity in the autumn, and the recommended strength work for that is low weights high reps, which BodyPump fits in with pretty well.
Fortunately I don’t have any specific goals beyond ‘look good in a dress’ and I seem to gain muscle fairly easily for a woman (I put on a bit doing BodyPump while eating in a deficit, so...)4 -
I've seen ones to bring their own slightly heavier weights to the body pump classes.
Or these little add on weights that clip to the bars - adds 5lbs - may allow it to be decent progress for longer.2 -
just doing aerobic exercise of 30 minutes.0
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just doing aerobic exercise of 30 minutes.
No context to that except the topic you posted under.
There will be little to no recomp from that type of workout - it's not asking the body to improve by building new muscle, it's asking the body to perhaps get more oxygen to working muscles to go slightly harder for the time done.1 -
Here’s my small success story - 14kg (30lb) lost since last autumn, with the last month maintaining and I think I’ve achieved some recomposition in the process. I’ve done this mainly through daily body weight exercises (triceps dips, press-ups and squats) plus a short run 2x/week and the occasional trip to the gym in recent weeks. Oh, and quitting alcohol and watching my calorie intake - nothing drastic but I’m aware of my protein intake and try to keep that up. Don’t want to lose any more weight or gain much more muscle because I think the effect would be ageing (I’m about to turn 50).
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So I recently hit my goal weight and am looking to now tone and get stronger. Where do I start. Obviously I’m working with maintenance calories but what type of workout plan? I do a lot of cardio (running/Jazzercize/Barre...) Most of my classes involve weights but I don’t think enough to get the results I’m looking for.
Also, I’m wondering what a realistic goal is for me? Can this flab turn into muscle? Lol1 -
@kingers0 First of all Congratulations on hitting your goal weight! That alone is a great accomplishment. If you want to replace “flab for lean muscle” Begin to cut out all processed food. My motto is “If you can kill it or grow it, eat it” If the food isnt 1 ingredient only, its processed, so please cut it out. Ex: cut out all soda, chips, cookies, bread, sauces, juices, fast food, packaged items, etc. Oh and drink lots of water!( This is when I started see real changes in my midsection). Then start weight/band workouts for at least 1-2 weeks. Focusing on form and having mind-muscle connection with each rep. Then progressively start adding weight were it’s challenging without compromising form. I usually do 1 leg+glute, back+chest, arms+shoulders, plyos, glutes. On my days off I either do yoga or light plyos at the track. Hope this helps! Oh and there is hope for everyone as long as you put your mind to it and make it a priority.20
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So I recently hit my goal weight and am looking to now tone and get stronger. Where do I start. Obviously I’m working with maintenance calories but what type of workout plan? I do a lot of cardio (running/Jazzercize/Barre...) Most of my classes involve weights but I don’t think enough to get the results I’m looking for.
Also, I’m wondering what a realistic goal is for me? Can this flab turn into muscle? Lol
I would follow the advice on the first page of this thread. Eat at maintenance, follow a lifting or some type of resistance program, get adequate protein, patience.
Here is a list of programs;
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also no need to cut out any of those foods listed above and make things more complicated than they have to be. I have bread every single day and it keeps me on track to help me reach my goals.10 -
So I recently hit my goal weight and am looking to now tone and get stronger. Where do I start. Obviously I’m working with maintenance calories but what type of workout plan? I do a lot of cardio (running/Jazzercize/Barre...) Most of my classes involve weights but I don’t think enough to get the results I’m looking for.
Also, I’m wondering what a realistic goal is for me? Can this flab turn into muscle? Lol
If you are new to training, you should be able to see some pretty good progress. Make sure you follow a structured program. Going to the gym doing random movements may show some results, but they will be minimal. The below post is a good starting point to find a structured program for best results.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p13 -
Yes, no need to cut out any foods unless they cause you to eat too many calories. Just lift heavy, get enough protein to repair muscle, and enough carbs to fuel your workouts.11
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@kingers0
You had some good simple advice from @sardelsa @Cassandraw3 and @Dvdgzz
(Also some poor and complex advice but let's gloss over that...)
Keep it simple, be clear about your goals, track your progress (pictures, strength increases, tape measurements), train well and train hard, be patient, enjoy the process as well as the results4 -
This thread helps a lot but I have a question in terms of lifting. When recomping, is it better to do high reps low weight till burn out or heavy weight low reps?1
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raficdafer2000 wrote: »This thread helps a lot but I have a question in terms of lifting. When recomping, is it better to do high reps low weight till burn out or heavy weight low reps?
Doesn't matter as much as it was thought before.
You can gain muscle any where in traditional range.
You merely have to present a reason to grow more.4 -
raficdafer2000 wrote: »This thread helps a lot but I have a question in terms of lifting. When recomping, is it better to do high reps low weight till burn out or heavy weight low reps?
Depends on your goals. If they are strength centered, you want to keep going heavy so that you don't lose it. Pretty much, keep doing what you're doing. Just like @heybales said, as far as keeping muscle mass, it shouldn't matter, just keep pushing yourself.1 -
I am starting to work on recomp.
Stats:
Height: 5’10’
CW: 173.6
SW: 216
%BF ~20
Age: 51
I am doing StrongLifts 5x5 and am on week 7.
I’ve decided to try cycling calories at maintenance on lift days and 200 deficit on off days. Right now this is 2100/1900. I do a fair amount of cardio (Zumba, running and HIIT) but am cutting that a bit.
3 -
@jeffrey_ad
Not sure how you are cycling - just plan on fact the recovery from a good workout like that is 24-48 hrs after.
So actually cutting calories the next day is not the best bet when body can have the most use of it for repair/recovery.
Usually a minor deficit won't hurt in the time before a workout if meal timing is right to get a good workout in.
If this is morning workout - perhaps not that bad. If evening, keep that recovery window in mind.
Our midnight of logging calories for a day isn't related to the cycles of the body.
Good plan and an update in the future will be great encouragement for people too.3 -
@jeffrey_ad, I think you're doing great and StrongLifts will definitely inch you along the path of progress.
We have amazingly close stats with starting weight, current weight and height. I just had my body fat measured yesterday with a DXA scan and it's slightly lower than yours. I'm a decade plus older than you at age 64.
I do lots of running too as my primary goals are cardiovascular conditioning and strength endurance. I believe LISS cardio would serve you well in your recomp journey, such as good old-fashioned brisk walking for 30 to 60 minutes. Problem with walking is it's time-consuming.
Wishing you the best, keep marching forward.4
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