help me with recomp

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    liftallday123's Avatar
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    help me with recomp


    Wondering what you guys think of my diet and training for recomp?
    Is my diet and training good for recomping?
    First time recomping so advice appreciated.

    Meal 1- 2 scoop of whey(25 g), half cup oats
    Meal 2,pre-workout- protein bar(200 cal. 17 carbs, 20g protein)
    Meal 3,post workout- 2 scoops of whey, banana
    Meal 4-1 scoop of whey, half cup of oats, 2 tbsp natural pb
    Meal 5-1 scoop of whey, can of tuna, cup of brocolli

    Supplements: usp labs pink magic and prime, Cellucor N0 extreame, whey protein

    Training:
    Mon-Sat: weight lifting
    Cardio-everyday:10 minute run before lifting

    Will get more specific detail in training if needed.

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    going to need you macro breakdown and maintenance cals first of all..

    rite off hand it doesnt look like enough carbs to me... also I prefer doing cardio post workout and would definitely up it to more than 10 minutes...And add more whole meals in there, seeing too much protein intake form whey, do more lean meats, and good fats...

    check these out will be helpful

    Check/Rate my Diet

    "But i want to get big AND ripped!" How to run a RECOMP cycle
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    WAY TO MUCH WHEY!
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    thanks ur articles were very helpful. Just one question though should i still do cardio pre workout?
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    Quote Originally Posted by liftallday123 View Post
    thanks ur articles were very helpful. Just one question though should i still do cardio pre workout?
    i wouldnt, unless its something you do to warm up in which case dont do as much intensity..
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    Where are all the whole foods? I would definitely switch out some of the shakes with chicken breasts, lean beef, and fish.
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    10 min on a tredmill isnt cardio first of all lol but a nice light 10 min jog is a great way to get teh blood goin before a workout, it will def. be beneficial, but save real cardio ( at least 30 min or so, or HITT) for after the workout if you are going to do it at all, or maybe jsut save it for ur days off
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    yeaa instead of 10 min jog i run for 30 mins after lifting now. Also i added another meal consisting of chicken breast, brown rice, and another vegetable.
    How do these adjustments look?
    My last question is if im doing 30 minutes of cardio after lifting when should i draink my post workout protein shake? After lifting? or after the cardio session?
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    depends on how long your workout is..... if its not too lon you should be ok waiting till after the cardio which will give u thegreatest fat loss if this is your goal, if your workout is pretty ong i would say to take the shake first then give it a little tiem to settle, but ud probably be fine just taking it after the cardio
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    would it hurt if i take the shake as soon as im done lifting to get the nutrition to the muscles then as soon as im done jump on the treadmill for 30 mins? Or would i get more out taking the shake after the cardio session?
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    personally this is what i would do:
    1. as stated eat more whole foods
    2. drop the oats from meal 4 and replace with green veggies.
    3. up your carbs in your pre and post workout meals.
    4. ensure your cardio is not too high intensity. keep in the fat burning range HR app. 140 range. higher is going to be more catabolic than you want.
    5. if you can i would do the cardio first thing in the morning before you eat anything.
    6. i would also work in a 6th meal of high protein, maybe some healthy fats. ideally you want to be eating every two hours or so.
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    if your goal is straight fat loss then i woudl wait on the shake till after the cardio, u will still benefit from the cardio if u take the shake right after lifting but more fat will be burned if you wait. as stated ideally before breakfast would would best for burning fat. You coudl always do taht and then do a little after liting too but do the session after lifting mroe to jstu burn cals rather than fat and that way u can have the shake before and preserve your muscle better as well, but taht depends on ur goals and tiem constraints
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    Im a huge non believer in the recomp... Even with a fairly strong anabolic aid your not going to see huge results lol you shoulda spent the money on 11-sterone and not pink magic my man.
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    Quote Originally Posted by liftallday123 View Post
    would it hurt if i take the shake as soon as im done lifting to get the nutrition to the muscles then as soon as im done jump on the treadmill for 30 mins? Or would i get more out taking the shake after the cardio session?
    Wait until after you are completely done exercising.

    You need to let your sympathetic nervous system calm down before you can even digest food effectively.
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    What do you guys thinks of this?

    meal 1 (pre workout):2 scoops of whey, half cup of oats, 1 tablespoon natural pb

    meal 2: (Post workout):2 scoops of whey, half cup of oats

    meal 3: can of tuna, cup of brocolli

    meal 4: one 6oz sirloin steak or chicken breast, cup of spinich

    meal 5 before bed:egg whites, 1% cottage cheese
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    i woudl say thro in sum fruit in the pre w/o meal togive u some quicker carbs that ur body can use right away. also maybe a lil healthy fats with the tuna, maybe ali more protein there as well, but def. carbs since that is ur frist real meal after the workout
  

  
 

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