BODY RECOMPOSITION

How To Lose Fat AND Build Muscle At The SAME Time

// THREAD //

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& #39;s 3 activators to a successful body recomposition https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

#1: Optimal Calories

In order to pick the right # of calories to consume, we must consider your

- goals
- body composition
- training experience

Guidelines https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

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

#2: Optimal Protein

No protein = no muscle growth

Here are the guidelines https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

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.

Progressive intensity is the goals of EVERY workout

Example https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

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.

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 https://abs.twimg.com/emoji/v2/... draggable="false" alt="📉" title="Tabelle mit Abwärtstrend" aria-label="Emoji: Tabelle mit Abwärtstrend">
- gained muscle https://abs.twimg.com/emoji/v2/... draggable="false" alt="📈" title="Tabelle mit Aufwärtstrend" aria-label="Emoji: Tabelle mit Aufwärtstrend">

0lb bodyweight differencehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

P.S. Want to achieve a body recomposition?

Good news: IF you& #39;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 mehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten"> https://twitter.com/messages/compose?recipient_id=1289257004796719104">https://twitter.com/messages/...