I am looking to complete a 12 week recomp and would like your opinions on what I'm planning. Essentially, I would like to drop some fat and possibly gain a few pounds of muscle.
Here it goes, all advice welcome :
Weight: 194 lbs
Maintenance Cals: 3,400
Macros: 1/1/1 - approx 45g protein - 45 g carbs - 15-20g fat - per each meal
May play around with carb intake - more in pre and post workout meals and lower in the evening meals.
Lifting: 3-4 days per week
Cardio: on off days - mix of morning fasted and HIIT.
Also, has anyone had success with such diets ? What results did you get in terms of weight gain/loss and overall body composition?
I know people may suggest to simply cut or bulk, if this is the case do you think 6 weeks bulk plus 6 weeks cut would yield better results ?
Any help is appreciated people.