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Recomposition Questions

Recomposition

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by 114 · July 03, 2013 at 4:14 PM

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... (more)

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Mash 0 · July 03, 2013 at 9:02 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... (more)

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by 43 · August 27, 2013 at 8:22 PM

Stats: 5'2" female, 187 lbs. Age low 40s. Have lost 175 lbs already on VLC (30-50g but I stopped that), want to lose 30-40 lbs more. I've been in a plateau for over a year (within 10 pounds) and have tried all kinds of things to get past it... (more)

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Wisper 0 · August 13, 2013 at 7:40 PM

I've had great success with LeanGains protocol. I went -30% below TDEE on rest days, 100-200 cals below TDEE on training days. 2g of protein per bodyweight kg, 30g or so carbs on off-days, a lot on training days, balance coming from fat intake.... (more)

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by 12048 · October 15, 2010 at 4:37 PM

I'm a 4 month convert to paleo after being off and on low carb for the better part of 6 years. i love what it's done for me as far as the body comp and the general way i feel. i can see myself eating this way for the rest of my life. i am 6' and... (more)

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Mike_1 0 · October 15, 2010 at 4:37 PM

Can't find the exact source at the moment, but I've read De Vany and others argue just the opposite to the premise of your question. That is, IF actually promotes lean muscle gain and that worrying about your muscles "cannibalizing" themselves is... (more)

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by 77348 · May 15, 2010 at 4:43 AM

My scale says I'm 20% body fat, but looking at example pictures, I look nothing like the guys with 20%. I'd say I'm probably closer to 17% or 18%. So obviously, something is off. Does anyone have suggestions for getting my BF% more accurately? (more)

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Quik77 0 · May 15, 2010 at 4:34 AM

about.com Body Fat Calculator which uses the navy method works pretty good, and is supposed to be comparable to calipers, best part is all you need is a measuring tape or something you can wrap around yourself and than measure. Granted,... (more)

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by 4073 · May 14, 2010 at 2:38 AM

I lost ten pounds over the last eight months following Atkins diet, but was hungry all the time and I am still "skinny fat". During this time I began exercising for the first time in four years--I was barely able to walk around the block and by... (more)

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JJ 0 · March 08, 2010 at 4:02 PM

The method of choice seems to be to test all these methods (Tanita scales, calipers, military charts, expensive hydrostatic testing) and use the numbers that are most flattering. :) Depending on which method I use, I may be at 8% or at 14% body... (more)

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by 11363 · August 11, 2010 at 2:56 PM

I'm interested in gradual body recomposition--retaining or building lean mass while losing some flab. I've started running some intervals at our local track. What are the most effective combinations of duration, number of sprints, and workout... (more)

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geelyn 0 · February 19, 2010 at 6:03 PM

Tabata's are great, but full recovery sprints are useful tools as well, especially if you are just beginning. There are several methods of doing this: • Sprint for 45 sec - 1 min/walk slowly for 45 sec-3 min. Repeat for 6-10 intervals. As you... (more)