Notes
Body Recomposition
Building muscle requires calories
Body recomposition
Body recomposition a process where you loose fat and build muscles. This is ideal for people with high body fat or skinny fat people.
To build muscle, you need to consume more calories as the body needs it for muscle growth. However, with body recomposition, you need to be in a calorie deficit.
Steps
- Setup your diet - you want to eat within 5-20% calorie deficit and not more. Otherwise, you won’t be able to grow muscle. This will be between 100-500 kcal. If you have higher body fat, you can go closer to 20%. With this, you will get :
- An optimal performance in the gym
- less of a decrease in protein synthesis
- Increase metabolic rate
Your calorie deficit should be around 2600 kcal
Protein intake should be 2.2g per kg of bodyweight
A relatively higher carb and lower fat approach is better for gym performance
- You want to train each group of a muscle 2x a week
- You also want to have 10-20 sets per week for each muscle
- Switch up your training
- switch training split
- increase/decrease muscle training frequency
- switch up exercises
- change exercise execution
For example, you can do upper/lower split or push/pull/legs and then do full body split
- Optimise Nutrient timing
- you have to have 4 meals evenly distributed and all of them should have proteins
- You should eat protein and carbs shortly before and after gym