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BODY RECOMPOSITION
How To Lose Fat AND Build Muscle At The SAME Time
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How To Lose Fat AND Build Muscle At The SAME Time
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Who is in the best position for a body recomposition?
- New lifters
- Obese people
- Detrained lifters
BUT, evidence has shown even experienced trainees have an opportunity to recomp.
There's 3 activators to a successful body recomposition
- New lifters
- Obese people
- Detrained lifters
BUT, evidence has shown even experienced trainees have an opportunity to recomp.
There's 3 activators to a successful body recomposition
#1: Optimal Calories
In order to pick the right # of calories to consume, we must consider your
- goals
- body composition
- training experience
Guidelines
Prioritize Muscle Gain = 0-25% calorie surplus
Prioritize Fat Loss = 0-25% calorie deficit
In order to pick the right # of calories to consume, we must consider your
- goals
- body composition
- training experience
Guidelines
Prioritize Muscle Gain = 0-25% calorie surplus
Prioritize Fat Loss = 0-25% calorie deficit
<12% bodyfat = calorie surplus
>17% bodyfat = calorie deficit
IF you want to prioritize muscle gain:
Beginner = 15-25% calorie surplus
Advanced = 5-10% calorie surplus
IF you want to prioritize fat loss:
Beginner = 5-25% calorie deficit
Advanced = 10-15% calorie surplus
>17% bodyfat = calorie deficit
IF you want to prioritize muscle gain:
Beginner = 15-25% calorie surplus
Advanced = 5-10% calorie surplus
IF you want to prioritize fat loss:
Beginner = 5-25% calorie deficit
Advanced = 10-15% calorie surplus
#2: Optimal Protein
No protein = no muscle growth
Here are the guidelines
For non-obese/overweight individuals:
>> consume at least 1g of protein per pound of bodyweight
For obese/overweight individuals:
>> consume 1-1.2g of protein per pound of lean body mass
No protein = no muscle growth
Here are the guidelines
For non-obese/overweight individuals:
>> consume at least 1g of protein per pound of bodyweight
For obese/overweight individuals:
>> consume 1-1.2g of protein per pound of lean body mass
#3: Progressive Intensity
Nutrition (activator #1 & 2) are the fuel to the car.
Training = the engine
Fuel is useless without an engine to power.
Progressive intensity means the stimulus placed upon our muscles that must be increased over time.
Nutrition (activator #1 & 2) are the fuel to the car.
Training = the engine
Fuel is useless without an engine to power.
Progressive intensity means the stimulus placed upon our muscles that must be increased over time.
Progressive intensity is the goals of EVERY workout
Example
You bench press 135lbs for 3 sets of 8
The next time you bench press you MUST increase an intensity metric such as
- weight
- reps/sets
- improved form
Example
You bench press 135lbs for 3 sets of 8
The next time you bench press you MUST increase an intensity metric such as
- weight
- reps/sets
- improved form
A successful next workout would be
- hitting 135lbs for 3 sets of 9
- hitting 140lbs for 3 sets of 8
- improving your form while hitting 135lbs for 3 sets of 8
OR a combination of all 3.
- hitting 135lbs for 3 sets of 9
- hitting 140lbs for 3 sets of 8
- improving your form while hitting 135lbs for 3 sets of 8
OR a combination of all 3.
CASE STUDY
Mateus, an NCAA athlete training for the NFL.
Frustrated with his skinny fat body & knew he needed to do something now to improve his chances of making it into the league
He maxed out the 3 activators.
- lost fat
- gained muscle
0lb bodyweight difference
Mateus, an NCAA athlete training for the NFL.
Frustrated with his skinny fat body & knew he needed to do something now to improve his chances of making it into the league
He maxed out the 3 activators.
- lost fat
- gained muscle
0lb bodyweight difference
P.S. Want to achieve a body recomposition?
Good news: IF you're coachable, financially stable, and willing to work hard you may be a good fit for my VIP Transformation Program.
- systems created for your 3 activators
- 24/7 access to me
DM me https://twitter.com/messages/compose?recipient_id=1289257004796719104
Good news: IF you're coachable, financially stable, and willing to work hard you may be a good fit for my VIP Transformation Program.
- systems created for your 3 activators
- 24/7 access to me
DM me
https://twitter.com/messages/compose?recipient_id=1289257004796719104
