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powerlifting recomposition diet

Answered on April 29, 2014
Created April 29, 2014 at 4:26 PM

I have had a lot of great input from user on here regarding leto and tracking calories etc.

I was curious how people who advise a powerlfiter looking to lean out while still getting strong and building size.

With my current fat stores I should be able to still gain lean mass and strength even if not eating at a calorie surplus.

I was wondering what you guys would think of something like this

Morning bacon and eggs and coffee

lunch roasted pork and basmatti rice

dinner chicken breast with die and fruit afterwards with some cream on.

Basically do macros matter or do I just need to keep my calories on target? Can I have lots of fat and lots of carbs and still lose weight if I eat less calories than I am burning?

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 29, 2014
at 08:18 PM

haha, insult broscience -- then sling it. I like your style.

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4 Answers

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 29, 2014
at 08:31 PM

Weight loss is catabolic, Muscle gain is anabolic -- those two functions are mutually exclusive. So no, one cannot in fact loose fat and gain weight at the same time.

Using a protocol like IF you can go into a catabolic state, gorge yourself into an anabolic state and if you insert lifting right as you hit the anabolic state you may be able to do both over the course of a set time period (i.e. a day, a month, a cycle). Also using protocols like cold thermogenesis to reconstitute the fat stores that you have into more brown fat. -- But both of these protocols would (necessarily) limit your fat loss potential.

It is a far better plan (in my opinion) to focus on utilizing an IF protocol at a caloric deficit and ensuring enough caloric load to maintain your current lean mass. While doing so, you will see gains in your lifts -- these will not be added muscle -- rather they will likely be form/muscle adaptations associated with that task. This is not a bad thing -- when you are ready to go into an anabolic state you will still have those adaptations.

The caveat to this is that several studies have shown that by maintaining a slight caloric deficit one can loose body fat and gain lean fat. How does this happen? The fat body that is being expunged creates an energy surplus. Thus the "Calories In" equation maintains a surplus, thus allowing for an anabolic state.

0
7904c7276d7e48f1be887fabd263bfd9

(300)

on April 29, 2014
at 07:14 PM

Carb backloading.

Check out Athlete.io.

0
7160a3fb485cb0af573c0292fdb08144

on April 29, 2014
at 06:52 PM

You definitely can lose fat and gain muscle at the same time. As the poster above states, the whole argument for "you have to do one or the other" is completely broscience. If you lift heavy and eat right then this can easily be achieved assuming you're not already 12% or less body fat. If that's the case, it might be pretty difficult. Macros matter much more than total calories if you're looking to both lose fat and gain muscle. In order to add muscle, you'll need to eat at least .5g protein per lb or lean body mass. Eat your carbs within 30 minutes of your workout as they will go straight to replenishing glycogen stores at that point. Fill in the rest of the diet with dietary fat.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 29, 2014
at 08:18 PM

haha, insult broscience -- then sling it. I like your style.

0
Eed7dabde3d61910685845e04605267f

on April 29, 2014
at 05:12 PM

'it depends' imho. yes weight can be lost... But calorie cycling (ie having carbs around exercise windows) is I think likely better for achieving recomposition goals, particularly for people in positions of relatively low body weight %s who want to lean out... It depends...

I'm not sure building size while recomposing/reducing fat is theoretically possible. to use the broscience terms that some people use, you can't 'cut' and 'bulk' at same time... But you can get functionally stronger I think depending on hat sort of exercises you do...

summary - hiit, weight training, eating around workouts while being in a deficit I think can stimulate recomposition (hell, eating at maintenance BMR can do this too), but adding muscle while undereating BMR probably isn't possible... Adding strength and being leaner though, I'd say very possible.

here is an article that could be interesting for you...

http://www.bodyrecomposition.com/fat-loss/adding-muscle-while-losing-fat-qa.html

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