I thought that link might disappear.
I really hope you’re one of those people who thrive off unreasonable goals, the world could use more people like that.
Oh and start a log so others can share the journey. If you are one of those rare souls, people are going to want to see you do this. Look what happened to @throwawayfitness log in the space of half a year.
Truthfully, I didn’t have much choice in the matter considering my symptoms made it so I couldn’t even hold a cup of coffee without severe pain. Just doing a single 3lbs curl was an unreasonable goal at first haha.
And honestly, I know I won’t be consistent enough when it comes to updating a log for each session. Making a log just filled with memorable PRs that I update every 6 months or so sounds fun, though. Thanks for the idea!
you can in three scenarios. presuming that x weight is reasonable. I am going to call x weight 190lbs.
overfat/skinny-fat trainee who has never lifted. will look totally different at the same weight inside of a year.
was once in shape, got fat. unfat yourself.
drugs
yes, and you said shredded. two very different outcomes. won’t end up shredded at that bodyweight will end up much leaner.
A friend of mine has that. He’d run into severe recovery and injury issues once he got to a certain strength level. Where are you at strength-wise?
Also, postulate that Jo needs super supplements to look like Jo, is that something you are doing or would do to reach your goals? (very important: I’m not telling you to go on super supplements)
I’ll just link the log I made here for the strength numbers (since it offers a lot more context):
Regarding PEDs, I know Jo is on them since he’s talked about that quite a bit. Honestly, shooting for something that’s most likely beyond my genetic limits is simply more fun, which is why I chose him. Besides, as I love pointing out, my ortho team originally told me I would never do a push up again, so it does seem I have more control over my Elhers Danlos than I originally thought.
The ratio for a very good standard is body weight (in lb) of 3x height in inches with abs.
At 74 inches that’s 222lb with abs. So 10-12% body fat.
To be a shredded guy at 220lb would be impressive. Shredded being sub 8% or looking like you are sub typical 8%.
At first thought I wouldn’t think bulking and cutting would be necessary to optimize muscle gain. Then I thought about what I did for three decades in quest for my best physique. Each year, after the first three years (1967-1969), I was training for a bodybuilding contest(s) every year.
Every year I was bulking (off season) and cutting (for contests). So, bulking and cutting worked fairly well for me.
When I have time I want to write more but this
I think is what is being missed. That’s all this is. Every athlete does this.
absolutes are rarely true. It can definitely be done well. Particularly when weight classes get involved. I’m more or less ‘recomping’ when I prep for my shows, unless I’m trying to move weight classes.
I’lll address my recomp thoughts in general for the OP. I don’t believe it’s for everybody, and I think it really depends on your starting point. It’s really only a truly viable option for people who are relatively close to where they want to ultimately be in the first place. So like, if you’re weighing 220 lbs, and you’re carrying enough fat that you would need to diet down to 180 or so to have abs, then it’s not for you. It’s for people who are ultimately just trying to put on 5-10 lbs of muscle and losing that amount of weight in fat. I believe that for people who are carrying a lot of fat, a cut to begin the process is better, followed by a relatively lean bulk for an extended period of time. To me, shedding that fat first is the best thing you can do to be in a healthy position to add size. Fat is just never a good thing, especially when in excess.
So for me, a recomp would look like this: I might weigh 205, and I have to make weight at 200. Meaning I don’t really have room to gain weight to make my class, but I also want to be stronger. So I’ll eat as well as I can, and generally maintain my bodyweight where it is. I’ll train hard to get stronger. And my body will recomp in a favorable way. I start to see better definition across my body, my strength goes up, but my bodyweight does not. That’s what a recomp is. But keep in mind, I’m also coming from a starting point under 10-12% bodyfat already.
Im not nearly on the level you are flap, but I agree.
I’ve been on an extended failed bulk the past year+. Weighed about 215lb last fall/winter and currently am sitting around 201-205 or so. I’ve gotten a hell of a lot stronger and body comp has improved quite a bit.
I just can’t seem to eat enough (decently healthy food) with how many calories I expend throughout the day. It seems to be working out for me, though. I have more fat to lose and muscle to gain to fill out 200lbs, but I seem to be heading in the right direction.
@startingagain personally, I’d eat as much as I could, lift as much as I could handle and adjust based on the outcome. Gaining too much fat? Lift more and do more conditioning. Not gaining any muscle? Eat more steak, lift more and do more conditioning.
I think this is where it comes down to nuance/ language, like the “what is failure?” or “how much volume” conversations. I’d imagine a few of us would call the above bulking/ cutting cycles, but, since it’s not extreme, you and flap can just as rightly call it recomp.
Hey, guys! I’ll respond to @flipcollar now and everyone else a bit later.
So like, if you’re weighing 220 lbs, and you’re carrying enough fat that you would need to diet down to 180 or so to have abs, then it’s not for you. It’s for people who are ultimately just trying to put on 5-10 lbs of muscle and losing that amount of weight in fat.
The reason I’m responding to only you for now is because I was inspired to do a recomp based on one of your old posts haha. The post was in this thread: Former Skinny Dude, Am I Making a Mistake Cutting?
This is the specific post I’m talking about:
I was thinking about your situation this morning, and another option you have available to you is just eating maintenance level calories and working hard in the gym, to try to recomp at the weight you’re already at. That’s something I’ve done in the past, it can definitely work at your bodyfat level. So basically, you’d just eat enough so that you don’t gain or lose weight (a little fluctuation is fine, but preferably not by more than 5ish lbs up or down), you’d hit the gym regularly, and over time, your body would just recomp to something ‘better’. You’d get leaner while gaining muscle, and you’d never have to worry about being smaller, you’d stay the same size the whole time. And you’d progressively just become a better version of that size.
I’m confused since that thread didn’t give me an indication that the poster there was close to where he wanted to be. Then again, perhaps I just misread it.
I know it probably won’t help you, but I was that poster and I actually ended up cutting in the end. I lost 15-16lb in around 7weeks (10lb in the first month) and my body composition is way better. From 204lb to 189ish. I do feel a little smaller but the benefits outweigh that. I don’t think I’ve lost any strength and just basic things like moving around/walking are the world of difference. It put my progress on pause and has been a little test mentally but now I know I can go into a slow bulk mode for a much longer time and not think about cutting for a while - hopefully just adding weight to the bar.
flipcollars suggestion is still legit though. For me though. having recomped for my first 6months in the gym a long while back, at the time I found myself wanting to bulk a little bit chasing numbers even though i was a little fatter. I saw it as a “lose the majority of the fat now or spend years delaying it”. I’m glad it’s out of the way and these 6-7 weeks have flown by.
My only problem now as I approach the end of my cut is I’ve twisted my ankle playing football and therefore can’t do any lower body stuff at the moment. I’m taking the opportunity to use this time as a little deload although i’m super conerned about losing strength over this short period.
Strength doesn’t get lost in short periods. Technique does, but it comes back quick too
Yeah… it maybe won’t be such a bad thing and allow me to start a little further into sub-maximal when I restart the bulk. Is it best I up my calories for this period though? Hopefully this ankle injury doesn’t mess me up for more than a couple weeks.
So, it’s just an ankle. Is there any reason you can’t do seated good mornings? I did those when I was recovering from ACL reconstruction.
Same with leg extensions
A seated good morning could be an epic thing to try for the next couple of weeks! I will give it a go. Leg extensions are probably a no though. It’s a high ankle sprain and I feel the pads will definitely be detrimental. I’ll look into some alternative exercises on Google now. I was just thinking, up calories a little so that my injury has the neccessary to heal as fast as it can, and then only train upper… reintroduce some trap bar deadlifts and squats at a light weight in a couple of weeks to see how strong it feels.