- 03-18-2013, 07:30 PM
So I;m winding down my bulk up and its time to start recomping. I don't want to cut yet because its only march and I still want to see how much lean mass I Can put on . But heres my question, how do I got about recomping?
5 foot 8 inches
BF % - about 14ish percent, abs slightly visible, okay vascularity
My maintenance kCals according to the Harris-Benedict Equation is 3300 kCals.
So when starting a recomp, on my "on" days for lifting i am thinking about eating 200-300 kCals above maintenance, so 3500 to 3600 kCals.
And on my off days ill eat 500-600 under my mainteinece, so around 2,800 kCals.
(calories will be 95% healthy/clean foods)
On my off days ill mix in some cardio, HIIT/sprints/high intensity stair stepper or elliptical for 20 -30 minutes.
And mix in more cardio on 2 other days of my choice for a total of 4 days of cardio.
I am currently on a DAA + erase "cycle" and im only 8 days in so I figure if I toss in the anabeta elite i just got i can make this a successful recomp. I also have alphamine on hand as well. What supplements would you guys use for a recomp (anabeta elite/alphamine do I need them ?).
So total supplement possibilites:
So lemme know how this looks and what supplements of those would you use for a recomp, i already have them all in my arsenal so im trying to make this a very effective recomp so I don't have to cut much later on. Thanks guys.
- 03-18-2013, 07:35 PM
A couple of tricks that I learned:
40-50% of total carb intake around training
Keep total calories ~200-300 over maintenance
Periodized increases in volumeM.Ed. Ex Phys
03-18-2013, 07:46 PM
03-18-2013, 07:47 PM
You are using exactly what I would use for a recomp.
Although I am a company rep and this looks biased. Anyone who preps for a photo shoot using less than optimal supplements just because they get them for free is a moron lol. If I thought there was something better, I would use it.
03-18-2013, 07:50 PM
03-18-2013, 07:55 PM
03-18-2013, 07:55 PM
03-18-2013, 07:57 PM
03-18-2013, 08:00 PM
03-18-2013, 08:04 PM
03-18-2013, 08:17 PM
03-18-2013, 08:18 PM
03-18-2013, 08:44 PM
03-23-2013, 11:56 PM
So I decided on carb cycling . 5 days 120 or less grams of carbs the re feeds on the weekend at 350+g . Still calorie surplus on on days and a deficient on off days. I'm feeling the glycogen depletion
03-25-2013, 12:08 PM
Performax Labs Product Specialist
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