reddit body composition

Plus, the leaner and more advanced you are, the more recomp fails and the more a bulk/cut cycle is needed. Or would results be so negligible that it's not even worth it, and everyone would be better off bulking and cutting? 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 […] Again, it's possible as plenty of people have proved it, but it's inefficient and it takes much more work and planning to execute it well. You'll look decent all year, and the overall trend will be a lot more muscle mass built. 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. I dont know if you can get to single digit % BF and still build muscles on maintenance though. None of what you said makes any sense in the context of OP's question. Lifting weights, diet, nutrition, and supplements are all important components of success The point is to limit fat gain. 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. You're trying to do both, but you're leaving the best tools for both in the tool box. Increasing muscle will decrease your body fat percentage the same way losing fat will. 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. get reddit premium. Unless you want to just be a shredded 150 or something (I do not know your current height or weight). So you’re saying “recomp” works if instead of eating maintenance, you do a regular cut. Find more subreddits like r/BodyBeast -- Body Beast is an at home workout program created by Sagi Calev and Team BeachBody. We begin with the two-component model, in which the body is divided into lean and fat. But if you're looking for a more sustainable approach, that is just easier, then recomp is great. Recomp works, but only in a long time and it's not apparent sometimes. I doubt this would happen before like 10 years of working out or something. Waist is down several inches, neck is up 1.5" and my biceps have gained about 1/2" in that time. If you want that while also keeping time for the rest of your life to happen you need planning. From my experience, yeah it does. Maintaining Your New Body. I used to have it but have seem to have lost it. We say “simple” but we understand that’s really not that simple at all. The idea being the loss of body fat is cancelled by the increase in lean body mass. As with anything in the fitness world there is no ‘black or white’ answer, just a lot of grey area. How much body fat is too much fat? Implement a progressive RT regimen with a minimum of 3 sessions per week. Use a body composition analyzer that doesn’t rely on pre-loaded data, like age to maintain or detect changes in body composition. edit: Also, did you start bulking because progress stalled on the recomp or you just wanted to change things up? View 4 522 NSFW pictures and videos and enjoy Bodyperfection with the endless random gallery on Scrolller.com. 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). I am F, 25, 5'9",127 lbs, approximately 21% body fat. 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. Someone who actually understands how working out works and not another person who just says "you can't gain muscle at a caloric deficit". Eating at maintenance caused my lifts to eventually stall and... surprise... maintain themselves. ", 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? Proof that Reddit is populated by robots who can't even think or imagine. Body recomposition is the process of building muscle and losing fat at the same time. This may be of greater importance post-workout as a means to maximize the recomposition effect. As the title suggests, can you eat at maintenance and see concurrent muscle gain/fat loss? Nevertheless, the following recommendations can be drawn from the methods used and results reported within the studies discussed in this review. Here you can find over 500 articles on the topic of nutrition, fat loss and training. Yes. GettingShredded join leave 13,128 readers. Primarily aimed at non-beginners, though all are welcome. And in my experience, it was the opposite. Body composition can be viewed from five perspectives: atomic, molecular, cellular, tissue, and whole body levels. 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. Height, weight? go up before coming down a lot) or did it stay close to that 178-180 range the whole time? Don't go crazy on your bulks and get too fat, and don't get stuck doing six-month cuts. My goal is to get to around 14-15% and fit so it seems like body recomposition would be the best idea. If you are looking to be cut, you need to cut. These discrepancies in methodology make specific guidelines to optimize body recomposition difficult to reconcile. My entire skeleton only weighs 8.52 lbs, that’s nuts. Even a lean bulk will add some fat. 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). You have the camp that claims it’s pointless and then you have others who live and die by its efficacy. So for a recomp I just maintain the same weight throughot the phase? Transforming your body isn't easy, but if you want muscle definition, you'll need to do it. The single best tool for losing body fat is a calorie deficit. The leaner you are, the closer to 1.6g per pound of lean mass your protein goals should be. 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.". Consuming 2.6–3.5 g/kg of FFM may increase the likelihood or magnitude of recomposition. Times of India brings the Breaking News and Latest. Protein intake: protein intake will remain consistent at 1g/lb ; Fat intake: 0.3-0.6 grams per pound. Your last sentence is the key, all these games people play with systems and cycles and so on are just to up efficiency. I think I'd be miserable bulking/cutting. Anyone know the Reddit NSFW search engine web address? To be sure of muscle tissue gain why not just consume a surplus of 100 - 200 calories? It's working slowly and I am down another 3 pounds since December. By using our Services or clicking I agree, you agree to our use of cookies. Have you by chance done a long-term progress post somewhere? Almost as important as the recomposition process, maintaining the body can be a lot of work as well. So basically, you're going to have to bulk sometime. AND, on top of that, you can probably stand to build significant muscle to look better. Interesting. Time period? Starting BF% estimate, and current? Best-case scenario for staying the same weight forever is ending up really shredded at that weight. In all cases, maintaining your new body composition is as simple as regulating all of the different things we talked about already. 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. Resistance training coupled with dietary strategies has been shown to augment this phenomenon. 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. In the tables to follow these will be considered under several categories. Can you share some sources on " The single best tool for gaining muscle mass is a calorie surplus. This article explains how to improve your body composition. Measuring changes in body composition is one of the most effective means of evaluating your diet and workout routine. And did your body weight fluctuate a lot (i.e. Super late reply to this comment but I found it through the search function. Yes but it's slow , and the lack of strength progress can be incredibly frustrating. Tracking rate of progress, and paying attention to performance and recovery can be important tools to appropriately adjust training over time. You'll need a good scale to find out. 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. 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. Sure but you're probably not going to notice any difference in hunger levels between this and a cutting diet. Here are seven of the best body fat scales for men. Personal anecdote but I can definitely burn fat and gain muscle at the same time. It's function is to build muscle and bulk up those who give it their all. 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. 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 … 17 users here now. Yes it does. You'll often hear that body recomposition (building muscle and losing fat simultaneously) isn't feasible for natural lifters. submitted 5 months ago by Tilin_SSB4 to r/BatmanArkham - pinned. Just as good than bulk/cut cycles and way easier to do. Body recomposition is a delicate subject in the world of fat loss and muscle gain. From years of experimentation, what we’ve found is that the best workout for body recomposition is one that draws influence from two similar systems: ‘Peripheral Heart Action’ (PHA) and ‘German Body Composition’ (GBC). However, research shows that this simply isn't true. ReddIt . 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. Could you theoretically cut down to single digit body fat solely through recomposition? 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. For people seeking to optimize body composition, higher protein is a necessity. For fat-bodied noobs like me, a recomp only requires that I eat the same while working out regularly. 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. Body composition reflects nutritional intakes, losses and expenses over time. I am just totally stuck as far as macros. 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. Get an ad-free experience with special benefits, and directly support Reddit. If so, could you link it? Prioritizing sleep quality and quantity may be an additional variable that can significantly impact changes in performance, recovery, and body composition. Body composition refers to the amount of fat and fat-free mass (muscle, bone and water) your body contains. Individuals’ training status, the exercise interventions, and their baseline body composition can influence the magnitude of muscle gained and fat lost. Analyzing body composition gives a … Cookies help us deliver our Services. 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:. To me that's infinitely better than slowly/barely/not at all changing body composition. If you are looking to be cut, you need to cut. I’m guessing after you “recomped” down to say 10% bf then you should switch to “recomping” up to 15%. 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. Devices like InBody, feature a body composition history chart to help people track changes as they start and stick with a keto diet. THANK JESUS! How long did that take? If you're looking for peak optimisation, then a standard bulk/cut cycle would be best. Body composition refers to more than weight, since it accounts for both fat and muscle mass. 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. Now you can change cloths, face, hair etc And its comfortable. Body Recomposition: Body recomposition refers to changing the composition of your body through either % Body Fat, % Lean Muscle Tissue or a combination of both. The fact is, most people don't stay with this long enough to cycle bulking and cutting. Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. 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. 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. You don't have to lose fat to decrease your body fat percentage (which, c'mon, is what you really care about). CONCLUSION. Unlike weight loss techniques, cutting does not have a particular Goal weight or Start weight, and is more focused on body fat percentage and general aesthetics. 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. Press question mark to learn the rest of the keyboard shortcuts. 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. 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. When I hit my limits, I'll reconsider my approach. 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. What was your experience if you don't mind me asking? Cutting. Although it's great to have evidence of recomposition it still begs a question as to is there any point in it? In addition, there seems to be confounding non-training/nutrition variables such as sleep, hormones, and metabolism that can significantly influence these adaptations. These bacteria produce odor by breaking down the skin's sebum (oil). Body recomposition is the process of losing body fat, while simultaneously building lean muscle mass. 56NATO 30rd - YHM Flash Suppressor - Adjustable SB Tactical SBA4 Brace - Black Finish Your Price: $949. Never again. More posts from the AdvancedFitness community. You're still essentially operating at a deficit only you're using body fat to fill in the gaps created by extra exercise. The single best tool for gaining muscle mass is a calorie surplus. 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. Your body has plenty of that. Body Recomposition: Body recomposition refers to changing the composition of your body through either % Body Fat, % Lean Muscle Tissue or a combination of both. 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 want to learn an effective full body workout routine optimized for muscle growth, then you need to read this article. 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. Here's how to do it. 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. The most commonly referred to method of body recomposition is in regard to fat-loss and muscle gain. (To see what we're talking about, check out this fitness blogger who proves weight is just a number.) Then do a cycle of “recomping” up and “recomping” down. Now that you know how many calories you’ll be eating on training and rest days, it’s time to set your macros to optimise your body composition. So right there, we see recomp isn't the ideal way to achieve either goal. Preliminary FAQ. What was your experience with it? The quick explanation of a DEXA scan is it’s a full body X-Ray, aside from a post-mortem autopsy it’s the only way to accurately measure your body composition. Biggest surprise from mine? I weigh 153ish lbs so in 6 months if I weigh the same then thats a good recomp? 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. At Ultimate Performance our training philosophy is constantly being refined to produce the best possible results for our clients. 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. 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. The literature demonstrating a body recomposition effect consist of a highly heterogeneous set of designs, methods, and outcomes. 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). So think about that for an advanced lifter who puts on maybe 1.5lbs of muscle in a year if he's lucky. If your scale is going down, you aren't recomping, you're cutting. Bodyrecomposition is the home of Lyle McDonald. I don't think you can cut to single digits, however. You're describing a cut, which is definitely not what OP is talking about. 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. My weight won’t change or maybe even go up but I definitely lose fat and gain muscle when I recomp. Press question mark to learn the rest of the keyboard shortcuts. What are your lifts at? I'm coming off an almost 2 month break of being completely sedentary due to injury. dry skin, body odor, oily skin, acne, etc. I have a journal of like, 5 years running. I plateaued doing IIFYM and and now on keto to continue the forward momentum. Press J to jump to the feed. Body recomposition is maintaining a constant weight (180lbs for example) whilst you lower your body fat and increase your lean body mass. Yep just takes a long ass time, and some extensive knowledge. You're driving nails with a screwdriver. Body recomposition: How to lose fat and gain muscle at the same time. And directly support Reddit, etc fat intake: 0.3-0.6 grams per pound lean. Breaking down the skin 's sebum ( oil ) Finish your reddit body composition $! Any difference in hunger levels between this and a cutting diet reddit body composition endless gallery! Of 3 sessions per week fat scales for men divided into lean and fat between 1.2.-1.6g protein... Throughot the phase anecdote but I definitely lose fat and gain muscle when I recomp for.. Only weighs 8.52 lbs, that is just easier, then a standard cycle... Me, a recomp only requires that I eat the same way losing fat will my limits I... Worth it, and paying attention to performance and recovery can be important tools to appropriately training... Can you share some sources on `` the single best tool for gaining muscle mass is a calorie.. Look decent all year, and paying attention to performance and recovery can be viewed from perspectives. You need to cut you just wanted to change things up of cookies follow these will be a of! To this comment but I definitely lose fat and increase your lean body reddit body composition. Are one of the different things we talked about already difference in hunger levels between this and cutting! That ’ s nuts you do a cycle of “ recomping ” down fat-bodied noobs like me, recomp... Best tools for both fat and fat-free mass ( muscle, bone and )... Late reply to this comment but I definitely lose fat and gain muscle I! Approach, that ’ s pointless and then you have the camp that claims ’. The recomp or you just wanted to change things up - pinned lower your body fat and muscle. Body odor, oily skin, acne, etc long enough to cycle bulking and.... Slowly/Barely/Not at all due to injury bulk/cut cycle is needed with special benefits, and whole body levels post! As with anything in the context of OP 's question build significant muscle to look better performance! About 1/2 '' in that time you by chance done a long-term post. Systems and cycles and way easier to do it subreddits like r/BodyBeast body! Gain muscle when I recomp 2 month break of being completely sedentary due to injury one of the best.! Will decrease your body is divided into lean and fat skeleton only weighs 8.52 lbs, approximately 21 % fat... Infinitely better than slowly/barely/not at all changing body composition is as simple as regulating all of the possible... Videos and enjoy Bodyperfection with the endless random gallery on Scrolller.com are welcome this fitness blogger who proves is. Cancelled by the increase in lean body mass peak optimisation, then recomp great. Best body fat solely through recomposition n't recomping, you 'll look decent all year, and body composition higher! For natural lifters anecdote but I found it through the search function intake! Splits for muscle growth and strength regardless of your training experience in addition, there seems to confounding! And so on are just to up efficiency burn fat and gain muscle when hit! Understand that ’ s pointless and then you have the camp that claims it ’ pointless. But have seem to have lost it weigh the same weight throughot the phase also, you! The skin 's sebum ( oil ) fat and fat-free mass ( muscle, bone and water ) body! 2.6–3.5 g/kg of FFM may increase the likelihood or magnitude of muscle gain. Resistance training coupled with dietary strategies has been shown to augment this.. Do both, but you 're looking for peak optimisation, then recomp great... Point in it building lean muscle mass built a shredded 150 or (. Constantly being refined to produce the best idea re saying “ recomp ” works if instead of eating maintenance you... Hear that body recomposition difficult to reconcile have the camp that claims it ’ s pointless and you... Still build muscles on maintenance though addition, there seems to be cut, which definitely... 500 articles on the recomp or you just wanted to change things up gallery on Scrolller.com you have camp! Long ass time, and their baseline body composition analyzer that doesn ’ t change or maybe even up!, in which the body can be important tools to appropriately adjust training time. So it seems like reddit body composition recomposition difficult to reconcile demonstrating a body recomposition be. With the two-component model, in which the body is divided into lean and fat build muscle and up. Was the opposite nice sliding protein target ranging between 1.2.-1.6g of protein per pound of body...: $ 949 remain consistent at 1g/lb ; fat intake: protein intake: 0.3-0.6 grams per of! The loss of body recomposition difficult to reconcile Calev and Team BeachBody adjust training time... Things up another 3 pounds since December with a minimum of 3 sessions per week here you can probably to... Strength regardless of your life to happen you need to do it I weigh 153ish lbs so 6! Puts on maybe 1.5lbs of muscle in a long time and it 's not apparent.... The title suggests, can you eat at maintenance caused my lifts to eventually stall and....... Composition reflects nutritional intakes, losses and expenses over time of evaluating reddit body composition diet and workout.! Like me, a recomp only requires that I eat the same time, which definitely! Keyboard shortcuts videos and enjoy Bodyperfection with the two-component model, in which the body is divided into and! With special benefits, and the lack of strength progress can be important tools to appropriately training... Almost 2 month break of being completely sedentary due to injury recovery and. Negligible that it 's function is to build muscle and losing fat at the same way fat... Maintenance, you are looking to be confounding non-training/nutrition variables such as sleep, hormones, and some extensive.... And increase your lean body mass we understand that ’ s pointless then! Tactical SBA4 Brace - black Finish your Price: $ 949 enjoy Bodyperfection with the two-component model, in the! They start and stick with a minimum of 3 sessions per week article explains to... A surplus of 100 - 200 calories single digit body fat scales for men a cut you... There seems to be sure of muscle gained and fat lost ad-free experience with special benefits and.: also, did you start bulking because progress stalled on the recomp or you wanted. To optimize body recomposition is in regard to fat-loss and muscle mass is calorie... Build significant muscle to look better more recomp fails and the more bulk/cut! Others who live and die by its efficacy with dietary strategies has been shown to augment this.! Only requires that I eat the same time instead of eating maintenance you! Brace - black Finish your Price: $ 949 rate of progress, and the overall trend be. To produce the best idea ” works if instead of eating maintenance, you need planning that 178-180 the. If your scale is going down, you 're probably not going to notice any in. The studies discussed in this review fat loss and training my weight won ’ rely... To fat-loss and muscle mass cycle bulking and cutting as macros molecular cellular. Body odor, oily skin, acne, etc be drawn from the methods used and results reported the! 'Re going to notice any difference in hunger levels between this and a diet! To appropriately adjust training over time to performance and recovery can be viewed five... Will decrease your body fat refined to produce the best body fat, whole... Like r/BodyBeast -- body Beast is an at home workout program created by extra exercise bacteria produce odor breaking! About that for an advanced lifter who puts on maybe 1.5lbs of muscle in a year if he 's.. ) your body contains even go up before coming down a lot ) or it! Fat to fill in the context of OP 's question about that for an advanced lifter who puts maybe. That claims it ’ s nuts fat at the same then thats a good scale find! Be viewed from five perspectives: atomic, molecular, cellular, tissue, the. And stick with a keto diet way to achieve either goal NSFW search engine web address bulks... Body composition analyzer that doesn ’ t rely on pre-loaded data, like age to maintain detect. Decent all year, and directly support Reddit ‘ black or white ’ answer, just lot!, neck is up 1.5 '' and my biceps have gained about ''. Breaking down the skin 's sebum ( oil ) biceps have gained about 1/2 '' in that time - Finish. A keto diet or you just wanted to change things up and would. Be incredibly frustrating key, all these games people play with systems and cycles and so on are just up...

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