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Body Recomposition diet

BigMatt

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What would be the best diet(Macro) for Body recomposition?

Gaining Lean body mass and losing fat at the same time?

Even if it means slower muscle gains and slower bodyfat loss.

I want to follow a diet like this year round.

Where you dont gain a shitload of muscle but gain fat at the same time.

Where you dont lose a shitload of bodyfat but lose muscle at the same time.
 

Gunsmith

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A lot of this depends on your body type.
Personally I do very well on low carbs , moderate fat and high protein.
 

tripleOT

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BigMatt

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A lot of this depends on your body type.
Personally I do very well on low carbs , moderate fat and high protein.

In the past when i follow a High carb, medium protein and low fat, i feel like shit.

When i follow a High Protein, Moderate fat and low carbs, i feel great, i feel like i can add muscle Very slowly and lose some fat as i follow this.

Lets say 2 macro diet.

Diet #1
-High Protein
-Moderate fat
-Low carb

Diet #2
-High Carb
-Medium protein
-low fat

Do you think diet #1 would be better?

When i ingest alot of carbs, it seem i get fat.

I dont know my body type?
 

Montego

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I love carb cycling in these type of situations.

It's very simple to manipulate, will torch the fat off (if done correctly) and, if the refeeds are strategic, still keeps you in a very good state to add a little lean tissue possibly.
 

Gunsmith

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In the past when i follow a High carb, medium protein and low fat, i feel like shit.

When i follow a High Protein, Moderate fat and low carbs, i feel great, i feel like i can add muscle Very slowly and lose some fat as i follow this.

Lets say 2 macro diet.

Diet #1
-High Protein
-Moderate fat
-Low carb

Diet #2
-High Carb
-Medium protein
-low fat

Do you think diet #1 would be better?

When i ingest alot of carbs, it seem i get fat.

I dont know my body type?

I like to look at it as there is no such thing as an essential carbohydrate , they are simply a luxury fuel source.
It's easier to have a nutrition rich diet when you eat more protein and vegetables with some carbs coming from fruits and yams. Most people who follow a high carb diet end up eating a lot of rice and oats which have little nutrition. Nutrition build's muscle not calories , it is possible to have a nutrition surplus to build muscle but still be in a calorie deficit to burn fat.
 

Strongman37

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Imo it depends on a few things how long you have been training, are you using any gear or other BB drugs, recomps are a pain in the ass and requires meticulous tracking adjusting and manipulation of calories and macros it's easier if your new to training or on gear, not impossible otherwise just really difficult to do. As far as macros you have to do what works best for you where I start is more with calorie cycling assuming your weight is holding steady with your current calorie intake.start by increase your training stimulas this will burn more calories, on your day/days off lower carbs try to keep your calories the same. On a big lift day like squats or Deadlifts increase you calories. You will need to monitor body fat closely if done correctly your weight is only going to fluctuate by about 2-5lbs as you gain lean mass and lose body fat. recomps require constant adjustments once you find what works for you stick with it until it stops then readjust. make sure your doing the big compound movements throw in some weighted carries and a little metabolic conditioning remeber to eat enough to grow on those big lift days. This protocol has worked for me on moreeuthanasia one occasion hope it helps

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