I've done quite a lot of research into recomp vs bulk and cut cycles but there's a lot of contradictory advice out there. It's confusing.
SW 106kg 26/06
CW 93kg 12/09
GW Lean approx 70kg, GW bulked >80kg+, GBFP I'd be delighted with 9%
Current BMI approx 30.2 (Obese, expect to be <30 and down a category to overweight late next week)
Down 13kg (28.6lbs) in 11 weeks. Diet is high protein, 1400 calories. Try to get 150g+ protein a day, difficult at only 1400 calories but getting close is achievable. Sedentary TDEE currently 23-2400 so currently at roughly a 900-1000 daily deficit. Going really well, I'm adapted to it. No cheat days, fucked up two days in nearly three months by getting close to my TDEE. Supplements are multis, fish oil, whey powders and bars/shakes, Iron, ZMA.
I was planning on starting C25K when 90kgs, which should have been the first week of October, but I thought fuck it and started earlier this week. A small supplement to calorie deficit and to provide much needed cardio and general fitness.
I have a bench, barbell and dumbbells, ezcurl bar, room to do compound lifts. Gym not too far away for swimming and PT/proper equipment if required. Haven't really lifted properly before so noob gains to come. Aware of starting strength, Greyskull etc, just interested in getting basic compound lifts and proper form nailed before getting more advanced. Do the basics right and build some initial muscle.
Goals are getting bigger and aesthetic. Big increase in strength but not bothered about powerlifting, benching 12 million pounds etc.. Best of both worlds, aesthetically shredded with decent strength, decent lifts.
From what I've read, recomp is ideal for someone in my situation (obese, it's possible to simultaneously drop fat and build muscle) however I do want to take advantage of the noob gains window and not impact them too much with a large calorie deficit.
What would be best, continuing to heavily cut, don’t lift or lift to preserve current muscle, and then starting a lean bulk phase and start lifting properly? Concerns with this would be the skinny fat problem. Or recomping by eating maintenance on lift days (or m+100/200?) and eating a 500 cal deficit on rest days and cardio days?
Thanks.
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