So I am between 210-and 215 lbs, 6 ft tall. I'd like to weigh 220 lbs. I am between 13-15% bf, and would like to be around 8%. What is the best diet for me to go on? I realize this could take quite a few months to accomplish my goal. I want to lose fat while at the same time gain lean body mass.
If you are 210-215 lb at 13-15% bodyfat (BF) that means that you have 27.3-32.25 lb of BF and 182.7-182.75 lb of lean body mass (LBM).
If you want to be 220lb at 8% BF, then you must lose 9.7-14.65 lb of BF and GAIN 19.7-19.75 lb of LBM.
You want recomp. This is a long and slow process, and, as Ryan said, will take at LEAST a year to achieve. It CAN be achieved though. To do it you will have to be very patient and manipulate your diet and training as is best for YOU.
There is NO "best diet" for this. Everyone is different and responds to different nutrition plans differently. As said before, you will need to experiment to see what works for you.
Personally I would recommend calorie cycling for recomping, as you do not want to outright cut or bulk.
Ryan offers good advice:
Increasing cardio and reducing caloric intake is the most effective way to cut BF. Adding in BCAAs during training will also help to reduce catabolism and begin protein synthesis. That being said, your goal is something that is much more likely to take 12-15 months.
I highly recommend that you read
The 3 Keys to Fat Loss; everything in this also applies to recomping (except the calorie intake, which should vary on a daily basis, such as calorie cycling, as I mentioned; otherwise you will just lose BF and not gain LBM).
I also recommend that you get yourself a personal trainer, as they should best be able to provide you with an appropriate training programme (and nutrition plan) for your goals. They also provide a source of accountability for you, which has been proven to generally aid in people achieving their body goals faster.
~Rosie
Team APPNUT
