Body Re-comping

Training
1

I’m just curious if anyone has any anecdotal, hands-on experience with a body re-comping program that focuses on sustained, albeit slow transformations that involve perhaps leaning out or toning up a bit whilst building more strength and/or muscle?

I’m going to start 5/3/1 next week. I was thinking of alternating calorie intake to favor a 40P/30C/30F intake at a 300-500 calorie surplus on lifting days, and then a 200-300 calorie deficit favoring higher protein/fat intake and lower carb intake on non-lifting days.

Has anyone tried this personally, or something similar, and seen decent results?

2

[quote]JR249 wrote:
I’m just curious if anyone has any anecdotal, hands-on experience with a body re-comping program that focuses on sustained, albeit slow transformations that involve perhaps leaning out or toning up a bit whilst building more strength and/or muscle?

I’m going to start 5/3/1 next week. I was thinking of alternating calorie intake to favor a 40P/30C/30F intake at a 300-500 calorie surplus on lifting days, and then a 200-300 calorie deficit favoring higher protein/fat intake and lower carb intake on non-lifting days.

Has anyone tried this personally, or something similar, and seen decent results?[/quote]

Pretty much any muscle building program with some energy system work and a moderate calorie surplus will help you “re-comp”.

You just need to dial in your diet vs your lifting and energy work.

Right now I eat the same thing every day except on non-lifting days my carbs are relegated to a couple of pieces of fruit and veggies and some drinking on the weekends, mostly wine and straight whiskey if I do.

My fats a very high every day. If I had to estimate, it would be 40-50% of my cals on a daily basis. They come from olive oil, coconut oil, butter, fish oil, nuts and nut butters, and 90/10 beef a couple times a week.

I went through about 3 months of overdoing it though and put on some fat. Made some diet adjustments, I’m up a solid 5lbs in the last 3 months. Probably under ate a little bit, but 5lbs in 3 months is pretty safe to say mostly lean mass.

My lifting program is typically 3x/week, with 2 strength type exercises to start, 2-4 hypertrophy type work, and 2-3 core, mobility, small stabilizing muscle lifts. In between I do some carries, sprints, and some long, slow cardio.

I think you can make this work with 5/3/1. Actually, once I’m wrapped up with my coach in October, I think I will be utilizing the 5/3/1 template as my basis.

Hope I gave you some insight.

3

[quote]ZJStrope wrote:

My lifting program is typically 3x/week, with 2 strength type exercises to start, 2-4 hypertrophy type work, and 2-3 core, mobility, small stabilizing muscle lifts. In between I do some carries, sprints, and some long, slow cardio.

I think you can make this work with 5/3/1. Actually, once I’m wrapped up with my coach in October, I think I will be utilizing the 5/3/1 template as my basis.

Hope I gave you some insight.[/quote]

Yes, those are some good insights. Besides long, slow cardio, or carries/sprints, do you do any other specific conditioning work?

4

[quote]JR249 wrote:

[quote]ZJStrope wrote:

My lifting program is typically 3x/week, with 2 strength type exercises to start, 2-4 hypertrophy type work, and 2-3 core, mobility, small stabilizing muscle lifts. In between I do some carries, sprints, and some long, slow cardio.

I think you can make this work with 5/3/1. Actually, once I’m wrapped up with my coach in October, I think I will be utilizing the 5/3/1 template as my basis.

Hope I gave you some insight.[/quote]

Yes, those are some good insights. Besides long, slow cardio, or carries/sprints, do you do any other specific conditioning work?
[/quote]

No. Although my lifting is very fast paced. Mostly 30 second rest between supersets. Sometimes in the strength work I rest 60 seconds. Took a while for my body to get used to it, but it helps and decreases workout time.

My coach has me adding in some circuit work to if I want. So Carries, Sprints, circuit work, and long slow cardio.

The carries, sprints, and circuit work vary though. Some weeks it’s all out for 10 seconds for 8-10 rounds wiht 30-60 seconds of rest and anywhere up to 30 seconds of work with 30 seconds of rest in between. Depending on which energy system I am working on.

Long slow cardio is 110-150 heart rate for 30-180 minutes. Can be anything form hiking, playing basketball, kayaking, whatever I want that gets my heart rate up and preferably outdoors.

5

In a similar vein to ZJStrope’s comments.

I read through the Greyskull LCI program a few weeks ago, which is geared toward “recomp” from what I understand. I really have no opinions one way or another on it, since I’ve never done it.

If I remember correctly, the basic format was, lifting 4 days a week. Each day was set up like:

  1. Lift – one day each for bench, press, squat, deadlift
  2. Circuit/Complex – it was something like 2-4 antagonistic lifts, 2-4 sets
  3. Interval – 10 minutes of sprinting, kettlebell swings, sandbag carries, HIIT, etc.

(hence, LCI)

Then one day was dedicated to just doing some bodyweight work; pushups, pullups, whatever. And every Saturday was a “do something fun and outdoors for an hour or two” day… jogging, bike riding, hiking, whatever.

As I said, my opinion isn’t really formed on it, but you can find it and read it for free on Scribd if you search for it. May give you some ideas.

6

Well, personally, I ran through starting strength with a 1 mile run, hill sprints, or complexes once or twice a week without gaining any weight. I still got my work sets up over 300 squat and 185 ohp, so I’m assuming I was still eating enough. I never measured or took pictures, but my girl said there was a visual difference, especially in the quads (what a surprise).

7

I’ll get flamed for this, but recomping is very much achievable in a slight deficit with a sensible lifting program. But in my anecdotal experience, it only occurs not just for beginners, but also for some experienced folks at high bf levels, 15-20%ish . If your below that, then I’d wager your spinning your wheels.