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Recomposition question!

rockdogj19

New member
I just finished a bulking cycle and am 6ft @ 195lbs, pretty lean after a few weeks in a caloric deficit. I'm looking to start a Recomp and gain muscle while limiting fat. What should my macros look like for training and rest days? Thanks!
 
You could cycle calories are eat at a small surplus for the week. Instead of eating 500 cals or maintenance, you would shoot for a smaller amount such as 200-300 calories. Since you have been in a deficit, I would slowly add calories back, in the form of carbs. That will help you reverse out of dieting. Look up reverse dieting if you're interested.

Recomping is difficult. For a natural, it is even more difficult. To gain, you need to be at a surplus, but to lose fat, you need to be in a deficit. That is why you want to be at a minimal surplus instead of your normal one. Some supplements can help as well. One ingredient you could look out for is Coleus Forskholii( 95% Forksolin) or F95. Forskolin is widely known for its ability to simultaneously increase lean body mass while decreasing fat mass. This effect is likely due to CF potential effect on testosterone production and thyroid function, enabling leaner & harder gains

AlphaMax contains a full dose of F95 and the reviews on here prove that it is worthwhile. I like it for a recomp or cut the most. In addition to the F95, there are other ingredients to help promote muscle gain.

Diet is going to be your best friend when recomping, but AlphaMax can help as well.
 
AntM1564 Always giving great advice man! I agree 100%. Definitely read up on forskolin, its great stuff, especially if you're doing a recomp.

The only thing I would add in addition to what was said above is varying your diet on training days and rest days. Make sure you really dial in and learn your maintenance calorie intake. Keep your intake consistent and learn what works best for you. From there I would eat 2-300 over maintenance on training days, and then lower to maintenance or drop below maintenance 2-300 on your rest days. I am doing a 'recomp' type phase now, and on my rest days I eat very low carb.

I would also suggest carb cycling. As long as you are in a surplus and the scale is moving up, keep doing what your doing. If you have a dialed in nutrition plan it shouldn't take much to start pushing numbers up on the scale slowly. Just make sure you're being honest with yourself and stay strict. Recomping requires a very solid understanding of how your body works, and what it responds best to. You could have someone give you a diet plan and tell you how much to eat, but at the end of the day you'll get much better results by learning your body through trial and error and figuring out what works best for YOU.
 
rockdogj19 said:
I just finished a bulking cycle and am 6ft @ 195lbs, pretty lean after a few weeks in a caloric deficit. I'm looking to start a Recomp and gain muscle while limiting fat. What should my macros look like for training and rest days? Thanks!
Click to expand...

High protein, moderate fat, low-moderate carb depending on how your body reacts. A LOT of it is going to be dependent on the individual, metabolism, training, how carb/insulin sensitive you happen to be, etc etc.

I have seen some good research on meeting your caloric needs with the macro split above, then surplussing with just protein by a few hundred calories for a recomp scenario.

The best thing you can do is find a starting point that suits you, then measure and analyze as you go along.

Forskolin as mentioned is a great addition. I'd combine it with caffeine as they work synergisitcally.

Laxogenin and PA might be two other options to look into. PA via soy granuals (which is cheap as dirt) did amazing things for me over my recomp. Gained size and lost bf. For Laxo I'd go with a transdermal for better bio-availability. DermaStr3ngth has a lot of good feedback and is a solid value for the amt of servings/pumps.
 
IMO the best way to recomp/lean gain is to only eat when hungry. Set your macros for each meal and only eat when your are hungry. Train hard and intensely to create an anabolic environment. Then feed that anabolism and no more. Your body has a very sophisticated system that tells you when it wants calories, use it. It takes some adjusting and learning yourself, but it is absolutely the best way to go about it
 
Looks like a solid run man!
 
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