Losing weight and gaining muscle at the same time isn't hard
It's easy when you're doing the right things
// THREAD //
It's easy when you're doing the right things
// THREAD //
Don’t get me wrong bulking and cutting have their place
But for people just starting out, people who’re already overweight, and people who have been following a bad workout/nutrition plan
You can lose body fat and gain muscle at the same time
But for people just starting out, people who’re already overweight, and people who have been following a bad workout/nutrition plan
You can lose body fat and gain muscle at the same time
A full body recomp should be the only goal during your first couple years of training
People who’re further along their fitness journeys have to do different things to keep making progress so this advice isn’t as applicable if you’re already experienced
People who’re further along their fitness journeys have to do different things to keep making progress so this advice isn’t as applicable if you’re already experienced
The first thing anyone should do when starting their body recomp is to go in a calorie deficit
If you’re a hard gainer this doesn’t apply but for the majority of people (75% of Americans are classified fatties) you guys need to put yourself in a caloric restriction
If you’re a hard gainer this doesn’t apply but for the majority of people (75% of Americans are classified fatties) you guys need to put yourself in a caloric restriction
“BuT yOu CaNt GaIn mUsCle iN a dEfiCiT”
The reason you can still build muscle is because you already have excess energy
Your body can use it’s own fat stores to properly fuel and grow your muscles given the right macros and workouts
The reason you can still build muscle is because you already have excess energy
Your body can use it’s own fat stores to properly fuel and grow your muscles given the right macros and workouts
80-90% of your fitness results will come from your nutrition, you can’t outwork a shit diet
Applying new stimulus to your muscles on a weekly basis is still important but if the diet isn’t right you’re not going make any sort of significant results
Applying new stimulus to your muscles on a weekly basis is still important but if the diet isn’t right you’re not going make any sort of significant results
Find your maintenance calories (plenty of websites you can find this) and subtract 300-500 calories from that
This website will do the job: bodybuilding.com
This will guarantee you’re in a deficit/using body fat for fuel
This website will do the job: bodybuilding.com
This will guarantee you’re in a deficit/using body fat for fuel
After you’ve found your calorie threshold you need to set up your macros which are your protein, fat, and carbs
One thing that should never change during your body recomp is your protein intake
1-1.2g per pound of body weight is a must
One thing that should never change during your body recomp is your protein intake
1-1.2g per pound of body weight is a must
So if you weigh 200 pounds your goal for that day should be 200g of protein or more
There’s a lot of nonsense about carbs and fats and I highly recommend you ignore all of it
There’s a lot of nonsense about carbs and fats and I highly recommend you ignore all of it
1g protein=4 calories, 1g carb=4 calories, 1g fat= 9 calories
As long as you’re in a calorie deficit and your protein intake is high, you can decide how to fill the rest of your calories with carbs and fats
As long as you’re in a calorie deficit and your protein intake is high, you can decide how to fill the rest of your calories with carbs and fats
I personally feel best following a lower carb diet especially when the goal is to lean out so naturally my fat intake is a bit higher
This isn’t necessary though and if you decide you want a bulk of your calories to come from carbs then you simply need to drop the fat intake
This isn’t necessary though and if you decide you want a bulk of your calories to come from carbs then you simply need to drop the fat intake
You can play around with carbs and fats as long as you maintain your deficit but I don’t advise anyone to go below 40-50g of fat per day
You need dietary fat to regulate hormones and cutting them out/being scared of them will wreck you over the long term
You need dietary fat to regulate hormones and cutting them out/being scared of them will wreck you over the long term
I also highly advise sticking to whole foods
Your health goes deeper than calories in vs calories out and constantly relying on processed shit will hinder your results
Stop supporting big food and eating their poison
Your health goes deeper than calories in vs calories out and constantly relying on processed shit will hinder your results
Stop supporting big food and eating their poison
Workouts don’t need to be complicated either
Anyone trying to put on serious size needs to prioritize training each muscle group twice per week
I personally prefer a push, pull, leg split but there’s a lot of different ways you can break this up
Anyone trying to put on serious size needs to prioritize training each muscle group twice per week
I personally prefer a push, pull, leg split but there’s a lot of different ways you can break this up
Get comfortable with compound lifts and don’t go overboard at first
There’s plenty of gains to be made on accessory machines
Train until failure and never leave more than 2-3 reps in the tank especially on safe accessory lifts
There’s plenty of gains to be made on accessory machines
Train until failure and never leave more than 2-3 reps in the tank especially on safe accessory lifts
3-4 sets for each workout and the key is constantly applying progressive overload
If you’re constantly going until failure you will put on muscle if everything else is in place
If you’re constantly going until failure you will put on muscle if everything else is in place
Studies have shown nutrient timing is a factor
It’s recommended you evenly distribute protein dominant meals throughout the day and time carbs pre and post workout
I haven’t found this to be a huge factor but it does aid in a proper body recomp
It’s recommended you evenly distribute protein dominant meals throughout the day and time carbs pre and post workout
I haven’t found this to be a huge factor but it does aid in a proper body recomp
Summary:
Get into a caloric deficit
Eat 1g of protein per pound of body weight
Don’t go below 40g of fat and fill the rest of your calories as you please
Don’t eat bullshit
Train each muscle group twice a week and train until failure
Be somewhat mindful of your meal timing
Get into a caloric deficit
Eat 1g of protein per pound of body weight
Don’t go below 40g of fat and fill the rest of your calories as you please
Don’t eat bullshit
Train each muscle group twice a week and train until failure
Be somewhat mindful of your meal timing
If you enjoyed this thread RT the top tweet and feel free to shoot me a follow @thealexmarquis for more content like this
If you’re sick of the way you look and feel I’m looking for two more people who want a 3 month body recomp. Simply DM me “recomp” if you’d like to know more
If you’re sick of the way you look and feel I’m looking for two more people who want a 3 month body recomp. Simply DM me “recomp” if you’d like to know more
Loading suggestions...