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nutrition for recomposition

Answered on September 12, 2014
Created July 03, 2013 at 7:41 AM

To get wanted body composition I have to add 11 lbs muscle and loose 7 lbs fat.

Weekly exercise - 4 x 1,5h full body lifting workouts (squat, deadlift, press, bench, powerclean etc) + 4 x 1,5h bike rides or running

What would be best nutritional strategy for doing this? I'm aware of leangains but not sure considering current workload.

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1 Answers

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Ca2c940a1947e6200883908592956680

(8574)

on July 03, 2013
at 09:02 AM

  • Get a nourishing template in place first! http://www.perfecthealthdiet.com/the-diet, honestly buy the book. http://amzn.to/QQ5hI2
  • A good consistent workout program with progression and excellent rest. Sort out your sleep!
  • Increase your calories on workout days 10% more is a good starting point.
  • You could decrease your calories on rest days -10% is a good starting point.
  • Do not over-train and under-eat! Keep check of your mood, anxiety and erection.
  • Do not try and do a typical bulk diet unless you are fairly lean already. http://bit.ly/11APNY5
  • Weight-loss is done with eating, it is not done with the workout. Exercise for strength, health, and increasing lean body mass not "burning fat".
  • Carb-backloading is useful: http://bit.ly/12ayQWu
  • Intermittent fasting is very useful, Lean Gains (16/8) or even Eat Stop Eat which is a great book and also provides a good example of how to setup a progressive workout.
  • 30g whey protein post-workout.
  • To repeat again. Be well nourished. Honestly your body will do the work for you, if you provide it everything it needs.

All the best!

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