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ReComp assistance

FireTitan

FireTitan

Legend
Whats crackin people? I need a little advice. Never have done a recomp before, and very interested in doing one. Im waiting for my BPS Androcrine to arrive so I can start doing my log, and think that with the reviews of what Ive seen of it, this would be a prime opportunity to start one using the Androcrine as a swift kick in the bum. Im 38, 5'10" and 225, at 18-19% bf. Don't really care about my overall weight, just want to drip that percentage and replace it with some meat! Any advice on how to properly diet for that, and training tips, i.e.. How much cardio to do would be greatly appreciated. Thanks
 
I would focus on compounds. Squats, deads are great, sled pushes if you can. Hiit cardio via sprints, cleans, Bent over rows, bench press, pull ups, weighted dips. These are all great movements that will help you develop mucscle but will really stimulate your metabolism. Also i would reccommend increasing your protein and decreasing your carbs and fats. Supposidly laxo is supposed to increase mps, so in theory you would benefit adding in more protein.
 
EMPIREMIND said:
I would focus on compounds. Squats, deads are great, sled pushes if you can. Hiit cardio via sprints, cleans, Bent over rows, bench press, pull ups, weighted dips. These are all great movements that will help you develop mucscle but will really stimulate your metabolism. Also i would reccommend increasing your protein and decreasing your carbs and fats. Supposidly laxo is supposed to increase mps, so in theory you would benefit adding in more protein.
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Im definitely adding the protein, but with my schedule im having some difficulty getting 1kg/lb. Typically Im getting between 185-200. Carbs Ive just started cutting out. As far as the lifts, THAT sounds like a good time. Nice to hear I can continue my workout staples. How about the cardio? I usually cut it off at about 20-25 minutes worth after my lifting.
 
FireTitan said:
Im definitely adding the protein, but with my schedule im having some difficulty getting 1kg/lb. Typically Im getting between 185-200. Carbs Ive just started cutting out. As far as the lifts, THAT sounds like a good time. Nice to hear I can continue my workout staples. How about the cardio? I usually cut it off at about 20-25 minutes worth after my lifting.
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If you can incorporate sprint into your cardio routine that would be great. Maybe 2-3 times a week. Also how much cardio do you do now? If none then what you said is fine. Also if protein is hard to hit, definitely get some proteinnpowder and add in some shakes. Even if you have to add in a shake with a meal. Better than not hitting your numbers. I would aim for 1.5g per pound of body Weight. Then reduce those cals from your carbs and fats. Basically keep your maintenance cals the same, just reconfigure the macros and train hard!
 
EMPIREMIND said:
If you can incorporate sprint into your cardio routine that would be great. Maybe 2-3 times a week. Also how much cardio do you do now? If none then what you said is fine. Also if protein is hard to hit, definitely get some proteinnpowder and add in some shakes. Even if you have to add in a shake with a meal. Better than not hitting your numbers. I would aim for 1.5g per pound of body Weight. Then reduce those cals from your carbs and fats. Basically keep your maintenance cals the same, just reconfigure the macros and train hard!
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Sounds like a plan to me! My cardio is exactly what I said, no more than 20-25 minutes. Sprints I can do, and will start those tomorrow. My protein intake is already consisting of about 2-3 shakes a day, but im just gonna start prepping chicken. I hate doing that on my part time job. I work EMS, if I leave food at the base I may never get the chance to see it, and I REFUSE to leave food in an ambulance, Ive seen what floats inside them things! Ill just have to make do somehow.
 
FireTitan said:
Sounds like a plan to me! My cardio is exactly what I said, no more than 20-25 minutes. Sprints I can do, and will start those tomorrow. My protein intake is already consisting of about 2-3 shakes a day, but im just gonna start prepping chicken. I hate doing that on my part time job. I work EMS, if I leave food at the base I may never get the chance to see it, and I REFUSE to leave food in an ambulance, Ive seen what floats inside them things! Ill just have to make do somehow.
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Yea i hear you my man. Its kind or tough. Idk if you have a trader joes there, but they have affordable precooked chicken platters, straight chicken. I normally get those and keep em in the fridge for days i cant cook. Really convienient.
 
EMPIREMIND said:
Yea i hear you my man. Its kind or tough. Idk if you have a trader joes there, but they have affordable precooked chicken platters, straight chicken. I normally get those and keep em in the fridge for days i cant cook. Really convienient.
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No Trader Joes, but Im sure I fan find something similar around here somewhere. Never really thought about it. Thank you Sir
 
I'm no expert at all but will be trying my first recomp as soon as I get to 210-215 , this is how I will approach it, I will stay very slightly above(+100) or slightly below(-100) maintenance (3250 cals) and add in serious cardio along with an extra clean diet (just chicken/fish oatmeal/rice, egg whites veggies and 2-3 scoops of pro powder) , supps wise I will just be taking staples and ECY (bronkaid) but I switch the bronkaid for dmaa caps every 2 weeks. If I stay above 205 I'll be happy lol
 
Alpha1agreda said:
I'm no expert at all but will be trying my first recomp as soon as I get to 210-215 , this is how I will approach it, I will stay very slightly above(+100) or slightly below(-100) maintenance (3250 cals) and add in serious cardio along with an extra clean diet (just chicken/fish oatmeal/rice, egg whites veggies and 2-3 scoops of pro powder) , supps wise I will just be taking staples and ECY (bronkaid) but I switch the bronkaid for dmaa caps every 2 weeks. If I stay above 205 I'll be happy lol
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Sounds like a good plan, keep me posted if you dont mind. If whatever I put together doesnt go accordingly, I will model mine after yours. Thanks
 
Of course bro! Like I said I am no expert and this will be first real attempt at a recomp but figured I'd share the plan
 
FireTitan said:
Sounds like you've done the homework Im just starting to do. Looking forward to reading your progress, and good luck with it!
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Lol no homework yet just try to keep cuts simple and going based off how I've seen my body react before , I drop weight too easy that's why I'm going to give it a go around maintenance calories and the dmaa/bronkaid usually keep it at just fat melting off
 
Nice. I seem to be getting thicker and stronger. All lifts are going up(except flat bench because of a shoulder injury). Ive dropped 2 pant sizes in the last 3 months, but that has seemed to plateau. Were gonna figure this out man!
 
FireTitan said:
Nice. I seem to be getting thicker and stronger. All lifts are going up(except flat bench because of a shoulder injury). Ive dropped 2 pant sizes in the last 3 months, but that has seemed to plateau. Were gonna figure this out man!
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Hell yeah bro!
 
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