"But i want to get big AND ripped!" How to run a RECOMP cycle

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  1. "But i want to get big AND ripped!" How to run a RECOMP cycle


    How To Run a Recomp Cycle

    I hear this all the time
    "I want to get bigger and rip up a bit"
    "Starting my cycle, looking to lean up and add a bit more size"

    If this is you, and you want to add muscle AND lose fat simultaneously, then what you want is a RECOMP. Not a cut with a generous diet, not a clean bulk, but a change in body composition while maintaining the same bodyweight. This is about slowly adding quality, keepable LBM while slowly shedding off bodyfat, sounds good right?
    Recomping is also the hardest phase you can go through

    Recomping involves the intense weight training of a bulk, with almost as much calories too, but with the dietary discipline and cardio of a cut. You are trying to bulk and cut simultaneously, so you have to bulk and cut simultaneously.

    Cardio
    If your bulking is usually lifting 4x a week, and your cutting involves doing cardio everyday, then you need to do all of that on a recomp! Like doing cardio every morning, and then coming back in the afternoon to lift. Or lifting in the morning, and coming back in the evening to do cardio. At the very least, you're looking at something like 4x a week weights and 3x a week cardio.
    The idea with cardio is just like on a cutting cycle, since you're on cycle, catabolism isn't much of a factor, you need to abuse that and use cardio to just strip the fat off. Personally, i did cardio about everyday, and lifted 4x a week. Overall, i went to the gym 10x a week.

    Diet
    The diet on a recomp is really hard, basically you need to eat almost as many calories as on a bulk... significantly above maintenance, but not as much as your all out bulks. The extra cals above maintenance is fine, you're going to rely on nutrient repartitioning to use the extras to build muscle, and all the cardio means any extra cals are getting burned up.
    What's most successful IMO is a carb cycling type of diet but of course this should depend on what works for YOU. What I felt was really successful on my recomp cycle last summer was lifting in the AM with carbs pre-WO, post workout, and modest carbs in meal 3. Meals 4/5 no carbs, then cardio around 7pm, then no carbs meal 6. The idea is to get carbs pre-WO for energy and post-WO for insulin response and nourishing your muscle of course. After that you cut the carbs out, by the time evening cardio comes around, should be easier to transition into fat burning.
    If you can handle carbs better than me then this is going to be crazy and unnecessary. But it worked for me. Most people will generally benefit from enforcing the carb cutoff anyway.

    Weights
    I really think 4x a week is a good #, you might be able to get away with DC training though... or EOD training. You want to lift as if you were bulking. I just try to lift for strength mainly. I would strive more towards intensity and high weight than towards volume... volume training is better suited to an environment with more extra calories.

    Anabolics
    The most important thing here is that you want a cycle that allows for some duration. A 4 week cycle won't work because the recomp process is a slow process. Really, 6, 7, or 8+ week cycles are needed. For the PH users here this means you'll be limited to nonmthyls like Tren, or long Hdrol cycles, maybe some kind of stack in there with other nonmethyls. With the good methyls, your best options are bridged cycles and pulsed cycles.

    Examples:

    straight cycle
    1) Hdrol 75/75/100/100/100/100
    + nonmethyl of choice
    2) Tren 90-120mg for 6 weeks
    + nonmethyl of choice

    bridge
    3) Phera 30/30/30/30
    Tren 00/00/00/60/90/90/90

    pulse
    4) SD Pulse: 3x a week at 20mg then 30mg for 6 weeks total. DC training on SD pulse days

    Just throwing some ideas around... I don't think the choice of anabolic matters so much as being able to run the compound a long time. Strong compounds like Phera and tren can work great. Strong compounds like Superdrol can work great! Steroids that are "bulkers" and help to add tons of LBM just mean you can do even more cardio without hurting muscle gains.

    Really, you are balancing an equation. The more anabolic strength you have pushing towards weightgain are balanced by more cardio.

    Injectable users are in luck because then you can run some duration and do this properly. Compounds like real trenbolone come to mind. Test prop and tren ace for 8-10 weeks, 'nuff said.

    Weightloss Drugs
    Very important! First of all you might want to run something along with your cycle, like clenbuterol or T3. In this case, T3 is my absolute favorite. T3 + anabolics can effectively be the core of the cycle, they function as your anabolic agent, and your weightloss/catabolic agent. IMO, the combination of clen and T3 is too much for a recomp cycle and you'll have a hard time making any size/strength gains. Clen is rumored to be anti-catabolic but NOT SO in my experience.
    The other thing you'll want to have on hand is stimulants. The ECA stack is pretty solid, I love having ephedrine on hand. If you do what I did and cutoff carbs for hours and hours, it's convenient to stim yourself up for your cardio. Especially if you are more dependent on carbs for energy.
    One thing to remember is that Clen and Ephedrine hit the same beta-2 receptors so you don't wanna stack them. So T3 + EC before cardio is my favorite...

    Putting it all Together
    In conclusion, to recomp, eat as clean as possible but a bit above maintenance calories. Lift like you're bulking, but also work in as much cardio as if you were cutting. Manage your diet and carbohydrate intake so as to bias your carbs around the workout and minimize them around cardio.
    Add anabolics for a 6-8 week period, and pump enough cardio and/or clen/T3 to to strip off bodyfat.

    Example
    Epi 30/30/40/40/40/40mg (some people might need 50 or even 60mg)
    T3 25/25-50/75/75/50-25/25mcg
    EC stack for cardio

    The reason I love recomps so much is that they have the most keepable gains. A small amount of LBM is added over a long period of time, and fat lost is unlikely to rebound.
    Mostly answered PM's
    Don't post on my profile, I don't read that stuff, PM me instead
    <------ Hard to believe, but I wasn't on any anabolics in the avatar shot


  2. This is a great read. this is exactly what people are always after and its the hardest thing in the world to pull off... but this will help alot of people.

  3. Another great write-up!

    I will be using this for future reference.
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  4. I have to agree,this is a great wright up and there are tons of people on here wanting to recomp.

  5. Ive been on Hdrol/Tren for 4wks, just dropped the tren today. Ive been cutting the whole time and only lost 2lbs, but sh!t my muscles are hard.

    Also ended up following a similar diet, no carbs after the ones in the post WO meal. So none after 745pm, i would eat 2 more light pro/fat meals at 9,1030, and at 1130 20g casein powder right before bed.

    Slowly but shirley my top abs came in, obliques getting much better, tons of veins all over. Im leaning out well. But I am going to do Clomid/AI PCT support/Tribulus for PCT and than run D-Plex & 11 Sterone.

  6. Nice u r always looking to help people out great to see on here.

  7. Always a pleasure to read your write ups Unreal, another solid post here!

    Agreed too, that carb cycling, and carb cut offs are very effective when it comes to recomping.

  8. Unreal for president. This is not a little want, it is a need. Come on people lets make this happen!

  9. yah excatly what i was thinkink, once i am done with puttin all this mass on, once T kick in ill be back on cardio 3-4x a week
    ~ IRON LIVERô________ *[It's just advice man, that's all it is! You can take or do whatever the FCUK you wanna do!]

  10. Wow great write up! I was woundering though since your body does alot of muscle repair at night would be be better to do your cardio and low carb meals in am and than more carbs and weight lifting in pm so you have more nutrients at night to rebuild?

  11. Amazing post!

  12. ur the man unreal

    Reps
  13. UKStrength
    UKStrength's Avatar

    Fantastic article mate If running the longer cycles (>6 weeks) are you an advocate of HCG on-cycle?

  14. Well laid out Unreal. Can we get a sticky?

  15. Quote Originally Posted by UKStrength View Post
    Fantastic article mate If running the longer cycles (>6 weeks) are you an advocate of HCG on-cycle?
    HCG never hurts but is far from necessary, for the orals-only cycles it's really not needed (maybe TREN being an exception I hate the shutdown on that stuff). It's better suited for long injectable cycles (14+ weeks) particularly those involving deca or tren.

    Quote Originally Posted by ZamaMan View Post
    Wow great write up! I was woundering though since your body does alot of muscle repair at night would be be better to do your cardio and low carb meals in am and than more carbs and weight lifting in pm so you have more nutrients at night to rebuild?
    I would say no for the sole purpose that carbs eaten in the PM are less likely to be utilized and thus more likely to be stored as fat. It's a pretty common practice to have more carbs in the morning and do the carb-cutoff in the evening.
    Mostly answered PM's
    Don't post on my profile, I don't read that stuff, PM me instead
    <------ Hard to believe, but I wasn't on any anabolics in the avatar shot

  16. Im so ready to be back on only 7 or so more weeks lol.

  17. Quote Originally Posted by Tomahawk88 View Post
    Im so ready to be back on only 7 or so more weeks lol.
    6-8 weeks after pct and im ready to go again,

    i may hold off until january.

  18. I took 21 weeks off so my next cycle is going allll out lol... It's hard to hold off that for month after month though. Crazyfool i want you to look over my next cycle please
    think i've got my next madness cycle figured out
    Mostly answered PM's
    Don't post on my profile, I don't read that stuff, PM me instead
    <------ Hard to believe, but I wasn't on any anabolics in the avatar shot

  19. i gotcha brodizzle replying now

  20. Excellent post Unreal. Definitely lots of useful info laid out very plainly and easy to follow.

    Keep them coming!

  21. Quote Originally Posted by crazyfool405 View Post
    6-8 weeks after pct and im ready to go again,

    i may hold off until january.
    I think Im closer to 6 weeks. I just dont want to look to realize just how far away I am. Really not sure what I want to run. Hopefully I can have something sent my way

    NM I just checked and it is more like 5 weeks

  22. Great stuff as usual.

  23. nice work man! Subbed.

  24. the part of this that i do not think can be stressed enough is the diet. as with any cycle or any goals one may have, diet is always the most important part.. but with this recomp, its even more critical. you really need to know exactly what your maintenance is and you need to have your macros clearly laid out and followed as well as truely understand how your body reacts to carbs and fats. i mistake in the planning or the diet can make a recomp attempt turn into a disaster where you just lose muscle and come out looking flat, like a bad cut.
    any cycle requires careful planning, a recomp requires more. this is not something to take lightly. just my .02

    again great info Unreal.

  25. Quote Originally Posted by HumpTheCook View Post
    the part of this that i do not think can be stressed enough is the diet. as with any cycle or any goals one may have, diet is always the most important part.. but with this recomp, its even more critical. you really need to know exactly what your maintenance is and you need to have your macros clearly laid out and followed as well as truely understand how your body reacts to carbs and fats. i mistake in the planning or the diet can make a recomp attempt turn into a disaster where you just lose muscle and come out looking flat, like a bad cut.
    any cycle requires careful planning, a recomp requires more. this is not something to take lightly. just my .02

    again great info Unreal.
    So true man so true. I tried to make it clear that a recomp is the HARDEST thing you can do... You need excess cals to build muscle, but calorie deficiency to lose fat, here you are trying to accomplish both of those, so the diet has no room for error.

    Quote Originally Posted by duttvg84 View Post
    Great write-up unreal! What do you recommend for cardio, ie 20-30 min, heart rate around 120, or more towards 140?
    I don't get into specifics because I think everybody has their own thing they do for cardio. By now, people should know what type of cardio works for them.

    For me, when i'm not lifting i do cardio/abs days. I spend about 15-20 minutes doing ab excercises (some weighted ab exercises, crunches, obliques, leg raises etc.). My cardio is always 30 minutes, I guess most time is spent in the 140-160 HR region but I always spend a good chunk of time in the 160-170 region.

    BTW for recomping and pure fat burning, i have read that you should have a little less intensity i.e. 120-130 HR because greater intensity is more catabolic and less likely to burn fat... If you do this low HR, I would certainly do the cardio for a lot longer like 45 minutes at least.

    I just do what works for me, i like to go up and down with the intensity, I like to sweat a lot.

    Honestly I hate cardio though it's so boring. Get an MP3 player that can play videos, torrent a TV show you want to see, load it onto your video MP3 player, and only let yourself watch those episodes when you do cardio. I did that last summer, that helped me do 2x sessions a day
    Mostly answered PM's
    Don't post on my profile, I don't read that stuff, PM me instead
    <------ Hard to believe, but I wasn't on any anabolics in the avatar shot

  26. doing a recomp right now, I am running the six week epi six week 11 oxo bridge with total cals at about 3600 everyday.....A little lower on off days maybe like 3100, and I am thinking about running the cycle 8 weeks- I know epi is methylated....whaty does everyone think?
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html

  27. That is pretty much EXACTLY what I have been doing for the past 4-5 months

  28. Epi and 11 sterone for 4 months?!
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html

  29. Ha no... Recomping!! Basically exactly what unreal described in his first post

  30. oooo lol I was about to say dude.....5 months straight of epi....wowwww... yeah I am doing a 6 week cycle of epi/11 oxo but I think Im going to bump it up to two months and then continue right on into pct with recomp so a total of 3-4 months of recomping just half of it with anabolics
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html

  31. right on.... im sure there are guys that will say 2 months of epi is too long to be on a methyl... but i took the tren ph for 4 months so i cant say anything Once ur done with the anabolics get some clen maybe and a nice fat burner like alpha t2 (im running it right now and loving it). if ur recomping, imo, clen is golden

  32. Quote Originally Posted by GnastyMcNasty View Post
    right on.... im sure there are guys that will say 2 months of epi is too long to be on a methyl... but i took the tren ph for 4 months so i cant say anything Once ur done with the anabolics get some clen maybe and a nice fat burner like alpha t2 (im running it right now and loving it). if ur recomping, imo, clen is golden
    you took PH tren for 16 weeks? You should be 300 pounds now
    Mostly answered PM's
    Don't post on my profile, I don't read that stuff, PM me instead
    <------ Hard to believe, but I wasn't on any anabolics in the avatar shot

  33. I was cutting/recomping for the entire time...not trying to put on weight. I've gone from 235 to 215 and all my lifts have gone up.

  34. Quote Originally Posted by GnastyMcNasty View Post
    right on.... im sure there are guys that will say 2 months of epi is too long to be on a methyl... but i took the tren ph for 4 months so i cant say anything Once ur done with the anabolics get some clen maybe and a nice fat burner like alpha t2 (im running it right now and loving it). if ur recomping, imo, clen is golden
    i took tren ace for 20 weeks so i cant sh!t either... howd it make you feel?

  35. Oh I loved the sh*t.... I tolerate it very well.I felt great the entire time. The aggression was my fav aspect of it. I can barely wait til I do my first pin of tren ace to see how it compares

  36. Quote Originally Posted by GnastyMcNasty View Post
    Oh I loved the sh*t.... I tolerate it very well.I felt great the entire time. The aggression was my fav aspect of it. I can barely wait til I do my first pin of tren ace to see how it compares
    you are gonna love it... the only part than ever got to me was occasional night sweats and unexplained anxiety. it wasnt often but it happened. one night i woke up in the middle of the night crying, i woke up my girl all frantic and she's all what is it, what is it?? i had no idea what was actually wrong which made it worse, cause i was freakin out about the fact that i was freakin out about nothing haha... but all that aside its the greatest thing i have ever put in my body... including pu$$y

  37. Quote Originally Posted by HumpTheCook View Post
    but all that aside its the greatest thing i have ever put in my body... including pu$$y
    uve put pu$$y in ur body?

  38. Quote Originally Posted by nosnmiveins View Post
    uve put pu$$y in ur body?
    well i thought about that before i wrote it... but i figured it goes in my mouth... and i "eat" it... for the sake of making the point i thought it could fly... apparently i was wrong haha

  39. any of you guys ever get the tren "cough"? A few guys who have run the tren I am getting have said it gave it to them... I'm a little nervous about that..sounds pretty gnarly

  40. So none opposed to a 8 weeker of epi/11 oxo....well then im all over it...Im going to have to take a good four months off to let my body stablize and androgen receptors refresh themselves.....but means it will be time for my winter p-mag bulk!
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
  

  
 

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