Lets talk RECOMP

[mpd78]

Some back round info:
I have been lifting for about 7 years now, but mainly my training has been geared toward football(all -state had to throw that in), only recently have i become interested in bodybuilding.
During football i was always trying to put on weight ect ect. But now not so much.

Which brings me to my current dilemma,
I have basically been bulking for the entire time. I know that sounds scary haha but i dont really look to bad. But now i want to recomp.
I want to see my hard earned muscle

So i could use a bit of help
Current stats: Ht: 6'3 wt: 250 Bf%: in search of calipers!!

Lets get lean.

 

[Rodja]

Number 1 determinant of a successful recomp: diet. Post it and let's dissect it.

 

[mpd78]

will post it tomorrow, just got back from work. I'm beat.
thanks for the quick response.

 

[Type O Hero]

Diet is always the most important piece of the puzzle. There are plenty of information resources out there on the internet that you could use to educate yourself. Try checking the archives of various bodybuilding sites and forums.

If you're looking for supplements to help and you have the money, check into a stack of IGF-2/RPM/DRIVE/Neovar. I used this stack, other than the Neovar, which I'm sure would have made it better, and I had a recomp effect without even trying for one. Good stuff!

 

[mpd78]

I understand that diet is paramount to any success that come in the weight room, that being said this is roughly my diet.

sample day:
breakfast: serving of oatmeal, 6 egg whites, scoop of peanut butter
meal 2: protein shake( 50g of protein
Meal 3: 2 chicken breasts, brown rice/ whole wheat pasta
Meal 4: same as 2
Meal 5: basically the same as meal 3, maybe fish instead of chicken.
Meal 6: protein shake

I have strayed a bit in the last 1-2 weeks in diet. Lots of crap going on! i wanna get is back, and make it better next week.

tell me what im doing wrong!! hahah

 

[Rodja]

First and foremost, you need to have at least 3 servings of produce and shoot for 5. Based on your post, you have none.

 

[mpd78]

wow, i forgot to add that. stupid mistake on my part

 

[mpd78]

Can somebody help me out with a good base for a recomp diet? any advice would be appreciated

After i get my diet set ill post my workout so i can move forward in preparation

 

[thestudent333]

I'm in the process of doing a recompand gettig great results. A sample of my daily diet would be as follows:
breakfast: 3 slices ezikiel bread toasted w/ cinnamon
2 eggs, 4 egg whites w/ spinach
2 1/2 hrs later:
2 grilled chicken breast
Serving of raw almonds/ peanuts
2 1/2 hrs later: preworkout
Extra lean hound beef
1 cup steel cut oats
Asparagas
postworkout:
Shake= 100ml skim milk/ 1/2 cup egg whites/ scoop and 1/2 whey isolate
1 hour later:
Grilled shrimp
Green beans / carrots
1 cup steel cut oats
before bed: cottage cheese and almonds

try to keep cards low GI and with breakfast/ preworkout and postworkout

Supplements are creatine/jacked/drive/multi v and soon natadrol

 

[Rodja]

Recomp is basically your maintenance diet with +-200-300 kcals/day.

 

[mpd78]

Thanks for the input guys