Hi everyone,
I'm 6'2 205lbs and about 15% bf. I'm looking to do a recomp for the next 4-8 weeks transitioning into a slow cut which I'll maintain until I'm down to about 10% bf. My main goal is to lose the fat and keep the muscle, but if i can successfully recomp and gain a little muscle along the way even better.
Following leangains IF protocol, eating fro 2-3pm to 10-11pm. Either workout fasted or after 1 meal. PWO meal always biggest. Aiming for aroudn 3100 calories on workout days, and about 2200 on non workout days (my maintenance is about 2900). Eating clean mostly.
Training: Chest/Bi's/Abs, Back/Tris/Shoulders, Legs/Abs, Shoulders/Bis
I hit shoulders, bis and abs twice each week as these are my current weak spots (especially shoulders)
Also do a hardcore 5-6km run a couple times a week.
Now I'm trying to put together some supplements, but I'm at a bit of a loss. I have a protein powder and some micronized creatine monohydrate which I'm already taking. I'm just not sure what to add for a recomp. Any reccomendations? Was considering AnaBeta and Xtend preworkout. Maybe some Propionyl-L-Carnitine as well... just not sure. Really need some advice on which supps are going to be suitable for a recomp leading into a cut.
PLEASE NOTE that i am in australia and as such my ability to get certain supplements is restricted, so that's something I also have to consider in my selection.
Any help appreciated,
cheers,
nate
I'm 6'2 205lbs and about 15% bf. I'm looking to do a recomp for the next 4-8 weeks transitioning into a slow cut which I'll maintain until I'm down to about 10% bf. My main goal is to lose the fat and keep the muscle, but if i can successfully recomp and gain a little muscle along the way even better.
Following leangains IF protocol, eating fro 2-3pm to 10-11pm. Either workout fasted or after 1 meal. PWO meal always biggest. Aiming for aroudn 3100 calories on workout days, and about 2200 on non workout days (my maintenance is about 2900). Eating clean mostly.
Training: Chest/Bi's/Abs, Back/Tris/Shoulders, Legs/Abs, Shoulders/Bis
I hit shoulders, bis and abs twice each week as these are my current weak spots (especially shoulders)
Also do a hardcore 5-6km run a couple times a week.
Now I'm trying to put together some supplements, but I'm at a bit of a loss. I have a protein powder and some micronized creatine monohydrate which I'm already taking. I'm just not sure what to add for a recomp. Any reccomendations? Was considering AnaBeta and Xtend preworkout. Maybe some Propionyl-L-Carnitine as well... just not sure. Really need some advice on which supps are going to be suitable for a recomp leading into a cut.
PLEASE NOTE that i am in australia and as such my ability to get certain supplements is restricted, so that's something I also have to consider in my selection.
Any help appreciated,
cheers,
nate