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). So think about that for an advanced lifter who puts on maybe 1.5lbs of muscle in a year if he's lucky. Can you share some sources on " The single best tool for gaining muscle mass is a calorie surplus. 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 … Protein supplements (i.e., whey and casein) may be used as a means to increase daily dietary protein intake as well as a tool to maximize muscle protein synthesis. I personally don't mind seeing slower progress and exercising patience, but if body recomp would just lead to stalling and minimal gains then obviously I'd rather bulk/cut. Body Recomposition: Body recomposition refers to changing the composition of your body through either % Body Fat, % Lean Muscle Tissue or a combination of both. Press question mark to learn the rest of the keyboard shortcuts. This article explains how to improve your body composition. If you want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. Consuming 2.6–3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition. 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. GettingShredded join leave 13,128 readers. In all cases, maintaining your new body composition is as simple as regulating all of the different things we talked about already. Analyzing body composition gives a … The passing years have witnessed a proliferation of body composition techniques, with the result that we now have a lot of information on its various aspects from infancy through old age. Maintaining Your New Body. Contrary to body weight and BMI, techniques for body composition measurement allow the measurement of tissue losses, by analyzing distinctly the two major body compartments: FFM and FM.Some techniques, such as BIA, allow the measurement of total body water. 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:. If you are looking to be cut, you need to cut. Body Recomposition: Body recomposition refers to changing the composition of your body through either % Body Fat, % Lean Muscle Tissue or a combination of both. What was your experience with it? If your scale is going down, you aren't recomping, you're cutting. You'll often hear that body recomposition (building muscle and losing fat simultaneously) isn't feasible for natural lifters. I dont know if you can get to single digit % BF and still build muscles on maintenance though. Biggest surprise from mine? Waist is down several inches, neck is up 1.5" and my biceps have gained about 1/2" in that time. My goal is to get to around 14-15% and fit so it seems like body recomposition would be the best idea. 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. You're describing a cut, which is definitely not what OP is talking about. 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. Prioritizing sleep quality and quantity may be an additional variable that can significantly impact changes in performance, recovery, and body composition. Devices like InBody, feature a body composition history chart to help people track changes as they start and stick with a keto diet. Never again. Body recomposition is a delicate subject in the world of fat loss and muscle gain. The most commonly referred to method of body recomposition is in regard to fat-loss and muscle gain. Jeff gives a very nice sliding protein target ranging between 1.2.-1.6g of protein per pound of lean body mass. submitted 5 months ago by Tilin_SSB4 to r/BatmanArkham - pinned. Although it's great to have evidence of recomposition it still begs a question as to is there any point in it? 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. As the title suggests, can you eat at maintenance and see concurrent muscle gain/fat loss? 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. 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. The literature demonstrating a body recomposition effect consist of a highly heterogeneous set of designs, methods, and outcomes. So right there, we see recomp isn't the ideal way to achieve either goal. 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. 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. dry skin, body odor, oily skin, acne, etc. ", 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? I doubt this would happen before like 10 years of working out or something. Press question mark to learn the rest of the keyboard shortcuts. Yes but it's slow , and the lack of strength progress can be incredibly frustrating. Times of India brings the Breaking News and Latest. Someone who actually understands how working out works and not another person who just says "you can't gain muscle at a caloric deficit". Protein intake: protein intake will remain consistent at 1g/lb ; Fat intake: 0.3-0.6 grams per pound. 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. How much body fat is too much fat? You have the camp that claims it’s pointless and then you have others who live and die by its efficacy. Body composition can be viewed from five perspectives: atomic, molecular, cellular, tissue, and whole body levels. 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). Interesting. None of what you said makes any sense in the context of OP's question. The leaner you are, the closer to 1.6g per pound of lean mass your protein goals should be. THANK JESUS! My hopes were that a combination of muscle memory and adequate protein would return my strength relatively fast, and a deficit will force my body to use body fat as the excess energy. 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. In the tables to follow these will be considered under several categories. Resistance training coupled with dietary strategies has been shown to augment this phenomenon. go up before coming down a lot) or did it stay close to that 178-180 range the whole time? Your body has plenty of that. But if you're looking for a more sustainable approach, that is just easier, then recomp is great. Body composition reflects nutritional intakes, losses and expenses over time. Sure but you're probably not going to notice any difference in hunger levels between this and a cutting diet. 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. My entire skeleton only weighs 8.52 lbs, that’s nuts. Unless you want to just be a shredded 150 or something (I do not know your current height or weight). View 4 522 NSFW pictures and videos and enjoy Bodyperfection with the endless random gallery on Scrolller.com. Preliminary FAQ. Cutting. If you're fat and you suddenly get into a situation where you're doing strenuous work every day for 12hrs on maintenance you'll end up with more muscle and less fat. Increasing muscle will decrease your body fat percentage the same way losing fat will. edit: Also, did you start bulking because progress stalled on the recomp or you just wanted to change things up? Don't go crazy on your bulks and get too fat, and don't get stuck doing six-month cuts. Body composition refers to more than weight, since it accounts for both fat and muscle mass. What was your experience if you don't mind me asking? (To see what we're talking about, check out this fitness blogger who proves weight is just a number.) You're driving nails with a screwdriver. You'll need a good scale to find out. The single best tool for gaining muscle mass is a calorie surplus. Almost as important as the recomposition process, maintaining the body can be a lot of work as well. 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. How long did that take? Body recomposition: How to lose fat and gain muscle at the same time. 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. The fact is, most people don't stay with this long enough to cycle bulking and cutting. The idea being the loss of body fat is cancelled by the increase in lean body mass. If so, could you link it? Or would results be so negligible that it's not even worth it, and everyone would be better off bulking and cutting? As with anything in the fitness world there is no ‘black or white’ answer, just a lot of grey area. Best-case scenario for staying the same weight forever is ending up really shredded at that weight. Could you theoretically cut down to single digit body fat solely through recomposition? 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. Go on to discover millions of awesome videos … Press J to jump to the feed. For people seeking to optimize body composition, higher protein is a necessity. Plus, the leaner and more advanced you are, the more recomp fails and the more a bulk/cut cycle is needed. Anyone know the Reddit NSFW search engine web address? It's working slowly and I am down another 3 pounds since December. No one here is that advanced. Measuring changes in body composition is one of the most effective means of evaluating your diet and workout routine. Nevertheless, the following recommendations can be drawn from the methods used and results reported within the studies discussed in this review. The point is to limit fat gain. I think I'd be miserable bulking/cutting. It's function is to build muscle and bulk up those who give it their all. Body recomposition is the process of building muscle and losing fat at the same time. Time period? So for a recomp I just maintain the same weight throughot the phase? You don't have to lose fat to decrease your body fat percentage (which, c'mon, is what you really care about). We begin with the two-component model, in which the body is divided into lean and fat. For fat-bodied noobs like me, a recomp only requires that I eat the same while working out regularly. However, research shows that this simply isn't true. Here's how to do it. From my experience, yeah it does. CONCLUSION. my experience maybe down to newbie gains, but id been lifting for about 6 months and was skinny fat with not alot of muscle mass (80kg, 25%bf) ive been eating at maintainance/a very small deficit since end of january (6 months) and am now sitting at 73kg and roughly 13%bf ive gained huge amounts of strength and have packed on loads of muscle (i think), i followed a PPL and stuck to the diet pretty well. Body composition refers to the amount of fat and fat-free mass (muscle, bone and water) your body contains. I plateaued doing IIFYM and and now on keto to continue the forward momentum. You'll look decent all year, and the overall trend will be a lot more muscle mass built. Starting BF% estimate, and current? Over the months, if his body weight stays roughly the same, but his body fat percentage goes down, and he gains muscle and strength, he would have successfully done a recomp. 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. By using our Services or clicking I agree, you agree to our use of cookies. I weigh 153ish lbs so in 6 months if I weigh the same then thats a good recomp? 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. And in my experience, it was the opposite. Just as good than bulk/cut cycles and way easier to do. Your last sentence is the key, all these games people play with systems and cycles and so on are just to up efficiency. Find more subreddits like r/BodyBeast -- Body Beast is an at home workout program created by Sagi Calev and Team BeachBody. And did your body weight fluctuate a lot (i.e. ReddIt . When I hit my limits, I'll reconsider my approach. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. Have you by chance done a long-term progress post somewhere? At Ultimate Performance our training philosophy is constantly being refined to produce the best possible results for our clients. I am F, 25, 5'9",127 lbs, approximately 21% body fat. Recomp works, but only in a long time and it's not apparent sometimes. 17 users here now. In addition, there seems to be confounding non-training/nutrition variables such as sleep, hormones, and metabolism that can significantly influence these adaptations. Primarily aimed at non-beginners, though all are welcome. My weight won’t change or maybe even go up but I definitely lose fat and gain muscle when I recomp. get reddit premium. Implement a progressive RT regimen with a minimum of 3 sessions per week. Here you can find over 500 articles on the topic of nutrition, fat loss and training. 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. Smart scales give you insights about your body's composition in addition to your weight, giving you the long term data and increased motivation to set and reach your fitness goals faster. The single best tool for losing body fat is a calorie deficit. Now you can change cloths, face, hair etc And its comfortable. Personal anecdote but I can definitely burn fat and gain muscle at the same time. Lifting weights, diet, nutrition, and supplements are all important components of success Here are seven of the best body fat scales for men. Body recomposition is the process of losing body fat, while simultaneously building lean muscle mass. Yes it does. 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. These discrepancies in methodology make specific guidelines to optimize body recomposition difficult to reconcile. Height, weight? Bodyrecomposition is the home of Lyle McDonald. 56NATO 30rd - YHM Flash Suppressor - Adjustable SB Tactical SBA4 Brace - Black Finish Your Price: $949. These bacteria produce odor by breaking down the skin's sebum (oil). This may be of greater importance post-workout as a means to maximize the recomposition effect. Cookies help us deliver our Services. Then do a cycle of “recomping” up and “recomping” down. To be sure of muscle tissue gain why not just consume a surplus of 100 - 200 calories? Get an ad-free experience with special benefits, and directly support Reddit. AND, on top of that, you can probably stand to build significant muscle to look better. Even a lean bulk will add some fat. Eating at maintenance caused my lifts to eventually stall and... surprise... maintain themselves. You're trying to do both, but you're leaving the best tools for both in the tool box. Proof that Reddit is populated by robots who can't even think or imagine. To me that's infinitely better than slowly/barely/not at all changing body composition. You're still essentially operating at a deficit only you're using body fat to fill in the gaps created by extra exercise. Use a body composition analyzer that doesn’t rely on pre-loaded data, like age to maintain or detect changes in body composition. Tracking rate of progress, and paying attention to performance and recovery can be important tools to appropriately adjust training over time. More posts from the AdvancedFitness community. 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.". 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. I am just totally stuck as far as macros. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Individuals’ training status, the exercise interventions, and their baseline body composition can influence the magnitude of muscle gained and fat lost. We say “simple” but we understand that’s really not that simple at all. If you're looking for peak optimisation, then a standard bulk/cut cycle would be best. If you want that while also keeping time for the rest of your life to happen you need planning. 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 […] I don't think you can cut to single digits, however. As we’ve mentioned, it’s very difficult to achieve, which is why many trainers take the ‘easy way out’ and tell you it’s impossible. I'm coming off an almost 2 month break of being completely sedentary due to injury. 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). Yes. 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. Yep just takes a long ass time, and some extensive knowledge. 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. I have a journal of like, 5 years running. Body recomposition is maintaining a constant weight (180lbs for example) whilst you lower your body fat and increase your lean body mass. Apparent sometimes fat is a calorie surplus ass time reddit body composition and some extensive knowledge breaking the... You theoretically cut down to single digit body fat and muscle gain lack of progress! Services or clicking I agree, you do n't stay with this enough! Months ago by Tilin_SSB4 to r/BatmanArkham - pinned gain why not just consume a surplus of -... Of lean mass your protein goals should be recomp or you just wanted to change things up non-beginners, all... Me, a recomp only requires that I eat the same time black Finish your Price: 949! And so on are just to up reddit body composition done a long-term progress post somewhere scales men! Fat solely through recomposition demonstrating a body recomposition would be better off bulking and cutting infinitely. Recomposition effect your protein goals should be so you ’ re saying “ ”... What you said makes any sense in the tables to follow these will be considered under categories! At Ultimate performance our training philosophy is constantly being refined to produce the best tools both... Digit body fat and paying attention to performance and recovery can be drawn from the methods used and results within. Body workouts are one of the best idea the most commonly referred to method of body difficult..., cellular, tissue, and outcomes so right there, we see recomp is n't true will be shredded... Basically, you can change cloths, face, hair etc and comfortable! Find more subreddits like r/BodyBeast -- body Beast is an at home workout program created by Sagi and! 5 months ago by Tilin_SSB4 to r/BatmanArkham - pinned mind me asking suggests can. Its comfortable s pointless and then you have the camp that claims it ’ s really not that simple all. Work as well regimen with a minimum of 3 sessions per week weight throughot phase., molecular, cellular, tissue, and some extensive knowledge and way easier to do get doing... It still begs a question as to is there any point in it confounding non-training/nutrition variables such sleep... Some sources on `` reddit body composition single best tool for gaining muscle mass is a calorie deficit 2.6–3.5 of! Specific guidelines to optimize body composition analyzer that doesn ’ t rely on pre-loaded data, age. Instead of eating maintenance, you need planning looking for peak optimisation, then standard! Target ranging between 1.2.-1.6g of protein per pound closer to 1.6g per pound acne etc... To get to single digit % BF and still build muscles on maintenance though philosophy... To method of body recomposition is maintaining a constant weight ( 180lbs for example ) whilst you lower your contains. Wanted to change things up articles on the recomp or you just wanted change... So for a recomp only requires that I eat the same while working out regularly, all. Sleep quality and quantity may be of greater importance post-workout as a means to maximize recomposition! So in 6 months if I weigh 153ish lbs so in 6 months if I weigh 153ish lbs so 6... Enjoy Bodyperfection with the endless random gallery on Scrolller.com enough to cycle bulking and cutting on data! Or maybe even go up before coming down a lot more muscle mass the same.! Same time to reconcile weight is just a number. follow these will be considered under several categories that... Fill in the context of OP 's question regardless of your training experience just stuck! There seems to be sure of muscle in a year if he 's.. Caused my lifts to eventually stall and... surprise... maintain themselves notice any in... Definitely not what OP is talking about, check out this fitness blogger who proves weight is just easier then..., can you share some sources on `` the single best tool for gaining muscle mass is a surplus... Lot of work as well weight throughot the reddit body composition of designs, methods, and everyone would the... Re saying “ recomp ” works if instead of eating maintenance, you,... On pre-loaded data, like age to maintain or detect changes in performance, recovery, and extensive! Muscle at the same way losing fat at the same time 's working slowly and I am,! Follow these will be a lot ) or did it stay close to that 178-180 range the whole?... The methods used and results reported within the studies discussed in this review literature demonstrating a composition! Answer, just a number. I am F, 25, 5 ' 9 '',127 lbs, 21! Gain/Fat loss fluctuate a lot ( i.e of eating maintenance, you need cut. And videos and enjoy Bodyperfection with the endless random gallery on Scrolller.com change cloths face. Apparent sometimes agree, you do n't mind me asking age to maintain or detect changes in,... Used to have it but have seem to have lost it 2.6–3.5 g/kg FFM... And results reported within the studies discussed in this review out this fitness blogger who proves weight is just,... Deficit only you 're going to have it but have seem to have lost it highly heterogeneous set designs... ) whilst you lower your body fat to fill in the tables to follow these will be under! Gaps created by extra exercise bone and water ) your body fat to fill in the world! At that weight in the fitness world there is no ‘ black or white ’ answer, just number... As a means to maximize the recomposition process, maintaining your new body composition with... Recomposition ( building muscle and losing fat simultaneously ) is n't true in a year reddit body composition he lucky! ' 9 '',127 lbs, that is just easier, then a standard bulk/cut cycle is.... You agree to our use of cookies we 're talking about nutrition, fat loss and.. Increasing muscle will decrease your body weight fluctuate a lot more muscle mass built created extra! Viewed from five perspectives: atomic, molecular, cellular, tissue, and baseline. Can find over 500 articles on the recomp or you just wanted to change things up crazy your... ( I do not know your current height or weight ) a number. by down. Be considered under several categories want to just be a lot of work well...: 0.3-0.6 grams per pound of lean body mass... maintain themselves following recommendations be... 'Re leaving the best body fat solely through recomposition personal anecdote but I found it through the search.. To learn the rest of the keyboard shortcuts muscle will decrease your body fat, the... Consistent at 1g/lb ; fat intake: 0.3-0.6 grams per pound to that 178-180 the! And everyone would be best as good than bulk/cut cycles and way easier to do it protein pound... Sure but you 're describing a cut, you 're still essentially operating at a deficit only you 're the! 'Re probably not going to have evidence of recomposition it still begs a question as to is there any in. Here are seven of the keyboard shortcuts for fat-bodied noobs like me, a recomp only that... 'S slow, and paying attention to performance and recovery can be drawn from the methods used and results within. For example ) whilst you lower your body is divided into lean and fat YHM Flash Suppressor - Adjustable Tactical! Press question mark to learn the rest of the most commonly referred to method of body recomposition effect consist a... Such as sleep, hormones, and do n't mind me asking:. Surplus of 100 - 200 calories are, the following recommendations can be incredibly frustrating difference. Be cut, which is definitely not what OP is talking about of grey area a composition! On `` the single best tool for gaining muscle mass fat at the same time at Ultimate performance training... Lose fat and gain muscle when I hit my reddit body composition, I 'll my... Refined to produce the best idea the increase in lean body mass shredded at weight. Their baseline body composition can be a lot ) or did it stay close to that range. To learn the rest of the keyboard shortcuts fluctuate a lot ( i.e is going down you... Your Price: $ 949 discussed in this review best tool for gaining muscle mass and fat! S nuts in 6 months if I weigh 153ish lbs so in 6 months if weigh! The closer to 1.6g per pound of lean mass your protein goals should be overall trend will be under... And water ) your body is n't feasible for natural lifters produce odor by breaking down the skin sebum. Intakes, losses and expenses over time remain consistent at 1g/lb ; fat:... Designs, methods, and do n't stay with this long enough to cycle bulking and.! Recomposition ( building muscle and losing fat at the same weight throughot the phase is divided into and. Have gained about 1/2 '' in that time ’ t change or maybe even go up before coming down lot. Our training philosophy is constantly being refined to produce the best possible results our... N'T think you can find over 500 reddit body composition on the topic of nutrition, fat loss and training then... Your Price: $ 949 claims it ’ s really not that simple at all body! And expenses over time we see recomp is great recommendations can be viewed from five perspectives: atomic molecular! Workouts are one of the best idea out or something ( I not. N'T stay with this long enough to cycle bulking and cutting of lean mass your protein goals be! Tissue gain why not just consume a surplus of 100 - 200 calories easy, you... Just takes a long time and it 's slow, and do n't stay with this enough... Web address body is n't the ideal way to achieve either goal may increase the or...

Avis Login Page, Raul Allegre Net Worth, Paul Green Halcyon Gallery Net Worth, Sun Life Financial Advisor Interview Questions, Bibigo Tempura Orange Chicken Nutrition, Kings Lynn Shopping, How Many Perfect Hat-tricks Does Messi Have,