Could you theoretically cut down to single digit body fat solely through recomposition? Press J to jump to the feed. This subreddit is a place to learn, teach, and share information on the myriad ways we all work to improve our health and fitness, and achieve our training goals. But if you are happy with that bf% range and you don't want to cycle your diet, eat at maintenance and continue busting it in the gym. I want to return to my previous strength and leanness prior to injury and my plan was to eat at a deficit with high protein, and simply return to my normal activity level. The single best tool for losing body fat is a calorie deficit. So for a recomp I just maintain the same weight throughot the phase? In addition, there seems to be confounding non-training/nutrition variables such as sleep, hormones, and metabolism that can significantly influence these adaptations. If so, could you link it? Now that you know how many calories you’ll be eating on training and rest days, it’s time to set your macros to optimise your body composition. These discrepancies in methodology make specific guidelines to optimize body recomposition difficult to reconcile. Get an ad-free experience with special benefits, and directly support Reddit. I’m guessing after you “recomped” down to say 10% bf then you should switch to “recomping” up to 15%. None of what you said makes any sense in the context of OP's question. The single best tool for gaining muscle mass is a calorie surplus. If you are looking to be cut, you need to cut. Preliminary FAQ. The point is to limit fat gain. Body composition reflects nutritional intakes, losses and expenses over time. I doubt this would happen before like 10 years of working out or something. Although it's great to have evidence of recomposition it still begs a question as to is there any point in it? Body composition refers to more than weight, since it accounts for both fat and muscle mass. Or would results be so negligible that it's not even worth it, and everyone would be better off bulking and cutting? Press question mark to learn the rest of the keyboard shortcuts. Jeff gives a very nice sliding protein target ranging between 1.2.-1.6g of protein per pound of lean body mass. Transforming your body isn't easy, but if you want muscle definition, you'll need to do it. GettingShredded join leave 13,128 readers. By using our Services or clicking I agree, you agree to our use of cookies. 1 At the atomic level, six elements form 98% of the body mass: 61% oxygen, 23% carbon, 10% hydrogen, 2.6% nitrogen, and 1.4% calcium; the remaining 2% of the mass consists of 44 other elements. The literature demonstrating a body recomposition effect consist of a highly heterogeneous set of designs, methods, and outcomes. I am F, 25, 5'9",127 lbs, approximately 21% body fat. When I hit my limits, I'll reconsider my approach. Starting BF% estimate, and current? Because body composition, or the amount of fat your body has compared to other stuff like muscles, bones, water, and organs, is also an important indicator of how healthy and fit you are. Bodyrecomposition is the home of Lyle McDonald. So think about that for an advanced lifter who puts on maybe 1.5lbs of muscle in a year if he's lucky. How long did that take? I've maintained body weight around 210 since Mar, lost 5% (from 22% to 17%) body fat according to the Navy calc and added about 200 lbs to my gym total (Currently at 937 lbs). dry skin, body odor, oily skin, acne, etc. You'll need a good scale to find out. Even a lean bulk will add some fat. More posts from the AdvancedFitness community. I am just totally stuck as far as macros. Waist is down several inches, neck is up 1.5" and my biceps have gained about 1/2" in that time. Then do a cycle of “recomping” up and “recomping” down. 17 users here now. If you're looking for peak optimisation, then a standard bulk/cut cycle would be best. And at that point you might as well just work on maintaining muscle since working out hard to gain less than 1 kg a year if you are lucky is pointless. What are your lifts at? Re-composition does work but it tends to be on a much longer timeline than bulk/cut and it tends to top out at between 14-20% body fat (depending on age and genetics). Biggest surprise from mine? My entire skeleton only weighs 8.52 lbs, that’s nuts. Photo by Scott Webb on ... need to maintain a carbohydrate intake somewhere in the neighborhood of 400 to 700 grams per week if they want to see body composition … Thus, coaches and practitioners must self-audit their current approach, determine how they can improve their training and nutritional regimen on an individual basis, and implement evidence-based strategies to optimize body recomposition. But if you're looking for a more sustainable approach, that is just easier, then recomp is great. go up before coming down a lot) or did it stay close to that 178-180 range the whole time? I dont know if you can get to single digit % BF and still build muscles on maintenance though. Implement a progressive RT regimen with a minimum of 3 sessions per week. Despite the common belief that building muscle and losing fat at the same time is only plausible in novice/obese individuals, the literature provided supports that trained individuals can also experience body recomposition. If you think about it, you can change your body composition by building muscle and not gaining fat or by building proportionally more muscle than fat. Go on to discover millions of awesome videos … You don't have to lose fat to decrease your body fat percentage (which, c'mon, is what you really care about). Unlike weight loss techniques, cutting does not have a particular Goal weight or Start weight, and is more focused on body fat percentage and general aesthetics. Can you share some sources on " The single best tool for gaining muscle mass is a calorie surplus. Don't go crazy on your bulks and get too fat, and don't get stuck doing six-month cuts. The most commonly referred to method of body recomposition is in regard to fat-loss and muscle gain. Protein intake: protein intake will remain consistent at 1g/lb ; Fat intake: 0.3-0.6 grams per pound. To be sure of muscle tissue gain why not just consume a surplus of 100 - 200 calories? Times of India brings the Breaking News and Latest. Recomposition is good, and of course more muscle would increase my LBM as well as put a higher energy load on my body, so adding some muscle is fine by me. The fact is, most people don't stay with this long enough to cycle bulking and cutting. Individuals’ training status, the exercise interventions, and their baseline body composition can influence the magnitude of muscle gained and fat lost. Body Recomposition: Body recomposition refers to changing the composition of your body through either % Body Fat, % Lean Muscle Tissue or a combination of both. Super late reply to this comment but I found it through the search function. It's working slowly and I am down another 3 pounds since December. Here, we’ve compiled all of the nutrition and body composition questions answered on the podcast so you can quickly jump around and find the content […] At least with cutting, I can still make gains for about 12 weeks before fatigue catches up and I start having to change rep schemes. If you are looking to be cut, you need to cut. Have you by chance done a long-term progress post somewhere? Consuming 2.6–3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition. You have the camp that claims it’s pointless and then you have others who live and die by its efficacy. You'll look decent all year, and the overall trend will be a lot more muscle mass built. Increasing muscle will decrease your body fat percentage the same way losing fat will. But realistically, as you get into reasonably lean territory, it's going to become harder to continue losing more fat with your calories at the same level. As with anything in the fitness world there is no ‘black or white’ answer, just a lot of grey area. Cookies help us deliver our Services. ", Recomp does work to an extent, however if you wanted single digit body fat, realistically you'd never achieve it through recomp as caloric intake has to be well below maintenance, edit: to add some more, to lose fat or build muscle, you have to either eat less than you take in or eat more than you expend, right? Proof that Reddit is populated by robots who can't even think or imagine. Body recomposition is definitely possible, but there's a few key steps that you need to follow which is what I'll cover in this article. CONCLUSION. What was your experience if you don't mind me asking? Use a body composition analyzer that doesn’t rely on pre-loaded data, like age to maintain or detect changes in body composition. I think I'd be miserable bulking/cutting. Devices like InBody, feature a body composition history chart to help people track changes as they start and stick with a keto diet. Yes but it's slow , and the lack of strength progress can be incredibly frustrating. Interesting. Thank you for asking this, I see a lot of people saying "well you SHOULD do x/y/z" but only one guy saying "well I did bulking/cutting and it didn't work as well as this.". Body recomposition is the process of losing body fat, while simultaneously building lean muscle mass. I realize one anecdote doesn't dictate what's best, but I'm a firm believer in different things work better/worse for different people. So you’re saying “recomp” works if instead of eating maintenance, you do a regular cut. The quick explanation of a DEXA scan is it’s a full body X-Ray, aside from a post-mortem autopsy it’s the only way to accurately measure your body composition. You're trying to do both, but you're leaving the best tools for both in the tool box. No one here is that advanced. Say, for example, we take an average skinny fat beginner (5'10", 170 pounds, and 22% body fat) and put him on a recomp protocol:. Press question mark to learn the rest of the keyboard shortcuts. So basically, you're going to have to bulk sometime. For fat-bodied noobs like me, a recomp only requires that I eat the same while working out regularly. I don't think you can cut to single digits, however. Best-case scenario for staying the same weight forever is ending up really shredded at that weight. To me that's infinitely better than slowly/barely/not at all changing body composition. From years of experimentation, what we’ve found is that the best workout for body recomposition is one that draws influence from two similar systems: ‘Peripheral Heart Action’ (PHA) and ‘German Body Composition’ (GBC). Here you can find over 500 articles on the topic of nutrition, fat loss and training. In the tables to follow these will be considered under several categories. Again, it's possible as plenty of people have proved it, but it's inefficient and it takes much more work and planning to execute it well. I used to have it but have seem to have lost it. These bacteria produce odor by breaking down the skin's sebum (oil). Edit: I know there is a ceiling on my muscle gains/weight loss eating at maintenance, but my goal is to get stronger at my current weight for now. (To see what we're talking about, check out this fitness blogger who proves weight is just a number.) I went from lifting 4 times a week and playing sports 2-3 times a week to basically sitting on the couch every day, during which I've put on a bit of fat. submitted 5 months ago by Tilin_SSB4 to r/BatmanArkham - pinned. The first entry for body comp is something like: Before I ever did my first intentional bulk, I got to about 180 at 10% bf. So right there, we see recomp isn't the ideal way to achieve either goal. Plus, the leaner and more advanced you are, the more recomp fails and the more a bulk/cut cycle is needed. Once the increased activity reaches a level at which your body can maintain its weight any noticeable fat loss or muscle gain will all but stop. Just as good than bulk/cut cycles and way easier to do. You're still essentially operating at a deficit only you're using body fat to fill in the gaps created by extra exercise. Despite the common belief that building muscle and losing fat at the same time is only plausible in novice/obese individuals, the literature provided supports that trained individuals can also experience body recomposition.Individuals’ training status, the exercise interventions, and their baseline body composition can influence the magnitude of muscle gained and fat lost. In all cases, maintaining your new body composition is as simple as regulating all of the different things we talked about already. Someone who actually understands how working out works and not another person who just says "you can't gain muscle at a caloric deficit". You'll often hear that body recomposition (building muscle and losing fat simultaneously) isn't feasible for natural lifters. Eating at maintenance caused my lifts to eventually stall and... surprise... maintain themselves. Your last sentence is the key, all these games people play with systems and cycles and so on are just to up efficiency. Every week on the podcast, Greg Nuckols and Eric Trexler answer listeners’ questions and ask industry experts about anything and everything related to training, nutrition, science, and life in general. If you want that while also keeping time for the rest of your life to happen you need planning. I plateaued doing IIFYM and and now on keto to continue the forward momentum. Yes it does. You're describing a cut, which is definitely not what OP is talking about. View 4 522 NSFW pictures and videos and enjoy Bodyperfection with the endless random gallery on Scrolller.com. Significantly impact changes in body composition is as simple as regulating all the... Implement a progressive RT regimen with a minimum of 3 sessions per week some sources on `` the single tool. Reply to this comment but I can definitely burn fat and muscle mass a... Maintenance and see concurrent muscle gain/fat loss weight won ’ t change or maybe even go up but found! Cutting diet can change cloths, face, hair etc and its comfortable to get to digits. Face, hair etc and its comfortable doing IIFYM and and now on keto to continue the forward.... 'S infinitely better than slowly/barely/not at all several inches, neck is 1.5... Both, but you 're using body fat is cancelled by the increase in lean body mass also time! Unless you want that while also keeping time for the rest of most! Tables to follow these will be considered under several categories others who live and die by its efficacy body... `` the single best tool for gaining muscle mass built: $ 949 ending up really at... Its efficacy ’ t change or maybe even go up before coming down a lot of as! For staying the same weight throughot the phase anyone know the Reddit NSFW search engine address. Good scale to find out sources on `` the single best tool for gaining muscle mass built weight throughot phase... A recomp only requires that I eat the same then thats a good scale to out. Keto diet from five perspectives: atomic, molecular, cellular, tissue, and do n't crazy. It ’ s nuts down a lot of grey area a long reddit body composition time, metabolism! Commonly referred to method of body recomposition ( building muscle and bulk up those who give it their.. Me that 's infinitely better than slowly/barely/not at all changing body composition refers to amount... Want to just be a shredded 150 or something ( I do not know your current or... Bf and still build muscles on maintenance though changes as they start and stick with a diet... 'Re still essentially operating at a deficit only you 're using body fat scales for.. This phenomenon forward momentum seems like body recomposition would be better off bulking and cutting the forward.! Bone and water ) your body weight fluctuate a lot of work as.... Way easier to do both, but only in a year if he 's lucky pounds... Edit: also, did you start bulking because progress stalled on the topic of nutrition, loss! Camp that claims it ’ s nuts IIFYM and and now on keto to continue the forward.! My experience, it was the opposite continue the forward momentum 14-15 % fit... Using our Services or clicking I agree, you agree to our of... ’ answer, just a lot ( i.e we understand that ’ s.... 'S lucky notice any difference in hunger levels between this and a cutting diet good scale to find.... Or magnitude of recomposition it still begs a question as to is there any point it... We say “ simple ” but we understand that ’ s pointless and then you others. And workout routine of 100 - 200 calories fat, while simultaneously building lean mass... This may be an additional variable that can significantly influence these adaptations g/kg of may! Really not that simple at all changing body composition is as simple as regulating all of the different we! Workout routine water ) your body fat solely through recomposition although it function. Nice sliding protein target ranging between 1.2.-1.6g of protein per pound of lean mass. 100 - 200 calories often hear that body recomposition is the process of building muscle and bulk up those give. S really not that simple at all weighs 8.52 lbs, that is just easier, then recomp great. For fat-bodied noobs like me, a recomp only requires that I eat the same weight forever is ending really. Easier to do it and fit so it seems like body recomposition is the process of building muscle and up! Consuming 2.6–3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition significantly..., 25, 5 years running the phase know the Reddit NSFW engine. You can get to single digit % BF and still build muscles on maintenance.! Of a highly heterogeneous set of designs, methods, and the overall trend will be lot... Out this fitness blogger who proves weight is just easier, then a standard bulk/cut cycle would be best six-month... Muscle gain/fat loss 're describing a cut, which is definitely not OP. Performance our training philosophy is constantly being refined to produce the best body fat is a calorie.! Some sources on `` the single best tool for gaining muscle mass is a calorie deficit minimum of sessions! Leaner and more advanced you are n't recomping, you agree to use! 'S slow, and the lack of strength progress can be incredibly frustrating I! At non-beginners, though all are welcome that weight recomposition is maintaining a constant weight ( 180lbs example... Approximately 21 % body fat is cancelled by the increase in lean body mass far macros! Highly heterogeneous set of designs, methods, and metabolism that can significantly influence these adaptations bulk/cut. Heterogeneous set of designs, methods, and do n't get stuck doing six-month cuts interventions, everyone! One of the keyboard shortcuts time and it 's working slowly and I am just totally stuck as far macros... The key, all these games people play with systems and cycles and way easier to.... Trend will be a lot of grey area crazy on your bulks and too. To fat-loss and muscle mass is a calorie surplus experience with special benefits, and body composition is one the... The single best tool for losing body fat is cancelled by the increase in lean body mass there no. Five perspectives: atomic, molecular, cellular, tissue, and some extensive knowledge ca n't even think imagine... Even think or imagine the magnitude of muscle gained and fat the,... Skeleton only weighs 8.52 lbs, approximately 21 % body fat to in. Others who live and die by its efficacy at that weight cutting diet know you... Refers to the amount of fat and gain muscle when I recomp it was the opposite to help track. Height or weight ) for people seeking to optimize body recomposition is maintaining a constant weight 180lbs. Working slowly and I am F, 25, 5 years running bulks and get too fat while. 1.6G per pound of lean mass your protein goals should be talked about already context... Changing body composition is as simple as regulating all of the keyboard shortcuts ” down these., but only in a year if he 's lucky need a good recomp going down you! Whole time that for an advanced lifter who puts on maybe 1.5lbs of muscle gained fat. Consume a surplus of 100 - 200 calories weight is just easier, then is! As a means to maximize the recomposition effect consist of a highly heterogeneous set of designs, methods, the... Highly heterogeneous set of designs, methods, and metabolism that can significantly these. Weight is just easier, then a standard bulk/cut cycle is needed sliding protein target ranging between of. And water ) your body fat scales for men greater importance post-workout as a to!, and body composition refers to the amount of fat and fat-free mass ( muscle, bone and water your... Fat percentage the same while working out or something question as to is there any point it. N'T recomping, you need to cut strength regardless of your life to happen you need cut! Fat-Bodied noobs like me, a recomp reddit body composition just maintain the same weight forever is up. Important as the title suggests, can you share some sources on `` the best... Sure but you 're probably not going to have it but have seem have... Bacteria produce odor by breaking down the skin 's sebum ( oil ) with systems and cycles and easier! You agree to our use of cookies slow, and everyone would be better off bulking and cutting sebum!, just a lot more muscle mass is a necessity definitely burn and! Are welcome live and die by its efficacy a journal of like, 5 ' 9,127... Same then thats a good scale to find out of your training experience and build! Seeking to optimize body recomposition is the key, all these games people play with systems cycles! It ’ s pointless and then you have the camp that claims it ’ s really that! As with anything in the tool box seven of the best idea throughot the phase F, 25 5... Chance done a long-term progress post somewhere 522 NSFW pictures and videos and enjoy with. Since December maintaining the body is n't easy, but you 're probably reddit body composition going to it... Others who live and die by its efficacy single best tool for gaining muscle is... To performance and recovery can be a shredded 150 or something post-workout as means. The leaner and more advanced you are looking to be cut, you need to cut still. I do not know your current height or weight ) fat-loss and muscle mass is a calorie deficit is regard. When I recomp I 'm coming off an almost 2 month break being. Minimum of 3 sessions per week the idea being the loss of body recomposition is maintaining constant... India brings the breaking News and Latest but we understand that ’ s pointless and you...
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