Body recomposition (known shortly as body rcmp) is the act of losing fat while you simultaneously gain muscle. For most people in the fitness communities (and bodybuilding), this is the number one goal. Body recomposition is easy to understand though, but it is extremely hard to achieve. If you’ve ever tried it, you know what I’m talking about. Yet, it could be easier for you if you’re a complete beginner.
Body recomposition is a more common and easier thing to achieve among those people who just started a new workout regime. This is usually common and easier for the first few months of proper training and dieting. Beginners who changed their lifestyles from no gym and no diet to regular intense workouts and healthy, balanced diets can expect to notice the fat loss and muscle growth occurring in tandem relatively easily. This is especially true if adding anabolic steroids.
In fact, that’s why anabolic steroids are so popular in fitness circles. They are extremely helpful at burning fat and gaining muscle at the same time, which defines body recomposition (body recomp). The best part? Anabolic steroids allow for body recomposition even among veteran lifters, not only beginners (but especially beginners). That’s because beginners who are fitness to strength training can get the muscle growth and fat loss concomitantly.
But after this, however, most people reach a plateau sooner or later. This is the reason veterans should resort to the good old bulking and cutting formula. This is the success formula to keep improving the body.
But there are methods that you can use to lose fat and gain muscle at the same time for longer.
How To Do Body Recomposition Correctly?
While nobody can continue body recomp indefinitely, there are various ways that you can use to continue your body recomposition long beyond the early stages of a beginner. What you can do is to know the tricks and how to do it, and actually follow these tricks.
Another way you can surely continue your body recomposition, as said, is anabolic steroids. Whether you use them or not, you should still follow the tricks I will share here. Nevertheless, anabolic steroids are a sure and extremely popular way to help you achieve those goals. There’s just nothing better than steroids when it comes to burning fat and gaining muscle at the same time.
Anyway, let’s get going.
Muscle Gain
As a general rule, this is how much weight you need to aim to gain each week in a body recomposition program. Yet, these are the numbers without the use of anabolic steroids. They can significantly increase if you choose to add them.
- Beginner: add 0.5% of body weight per week
- Intermediate: 0.2-0.3% body weight per week
- Advanced: 0.1% of body weight per week
As much as you can notice, the possible gains for advanced gym-goers are reduced. The substantial gains can be made for a long time before this happens though. Moreover, as said, with anabolic steroids, this number significantly increases, in each category. Nevertheless, it will still decrease from beginner to intermediate, to advanced lifter.
Fat Loss
This depends largely on the weight that you started with. This means that you should be aiming for:
- Clinically obese (over 30% body fat for men and over 40% body fat for women) – 2% fat loss each week.
- Overweight (22-30% body fat for men, 32-40% body fat for women) – 1.25% body fat lost each week.
- Average (15-22% body fat for men, 24-32% body fat for women) – 0.75% body fat lost each week.
- Fit (8-15% body fat for men, 14-24% body fat for women) – 0.5% body fat lost each week.
- Contest-level (body fat below 8% for men, and body fat below 14% for women) – 0.2% body fat lost each week.
Then again, keep in mind that anabolic steroids can help boost fat loss processes. This means that these numbers can increase by adding them. Similar to muscle growth, the number still decreases depending on your starting weight.
Determining Your Weekly Calorie Balance
It is important to understand that you need to eat in a calorie surplus in order to gain muscle and eat in a calorie deficit of calories to lose it. While there are other differences between cutting vs bulking cycles, the main and most important factor that differentiates a bulking from a cutting cycle is the amount of calories you consume.
So, how do you burn fat and gain muscle at the same time? First off, all the calories that you consume should come from high quality, clean, healthy, whole, and unprocessed foods. You should also make sure you have a proper balance of macronutrients fat, protein, and carbohydrates. That’s why it is called a “balanced diet”.
Keep in mind that 3800 calories make up 1 pound of fat. And 1600 calories make up one pound of muscle. That’s why there are people in calorie deficit who still gain muscle. They manage to do so, however, because of their quality, healthy, and balanced diet combined with a regular, proper, and intense training regimen.
So, in terms of calories to achieve body recomposition, you can stay in a very slight deficit, or even in maintenance. What you should aim for, mostly, is the quality of foods, and the right balance of macronutrients, also making sure you get enough micronutrients (antioxidants, fiber, vitamins, and minerals). To rule out your maintenance calories, you can use an online calculator tool. There are also formulas, but online calculators are easier and faster. You’ll need to consider your gender, age, weight, height, and weekly activity level. The calculator may not be 100% accurate, but it gives you an approximate idea of how many calories you should eat per day for maintenance.
Gain Muscle and Lose Fat – Body Recomposition Step by Step
It is impossible to say how for long a body recomposition would go. That’s because body recomp depends on lots of variables such as body type, genetics, age, gender, training level, lifestyle choices, diet, training regimen, and so on. Nevertheless, if you attempt to follow these steps below, you will make sure to achieve your goals in the shortest time possible, and keep body recomposition going for as long as possible. That’s especially true if you add anabolic steroids. But then again, regardless if you choose to add them or not, you will still need to follow the rules below to achieve your goals and stay on track for a body recomp.
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Lift heavy, at least 3 times per week
This may be slightly more or less, depending on your physique and end goals. Essentially, you must be conscious of giving your muscles enough stress during the training session, and then give your muscles enough time to recover from that stress between the workouts so they can grow bigger and stronger. Also, as said, you’re likely to stay in a caloric deficit to achieve body recomposition. And since you’re in a calorie deficit, it means that you will need longer to heal and grow.
Moreover, you need to remember that you should hit all muscle groups, as hard as possible, regularly. You must remember to train hard and intensively, all muscles. That’s why you should aim for at least 3 times a week. Advanced could go for 4-5 workouts per week. If you’re unsure how to correctly workout (which is extremely important), I recommend talking with a coach about it.
Be careful with cardio
In order to properly do a body recomp, you should go for a proper mix of cardio and weight training. Cardio can be helpful, but it can be detrimental. So while you should do it, be careful with it. Burning a lot of calories very quickly through cardio could further increase your calorie deficit. This can throw off the delicate balance that you need to achieve body recomposition.
But if you’re excluding cardio completely, you’re not going to get that muscle definition, better cardiovascular health, and other benefits that come with it. In short, it is still very good for you. What you should do in this case is to follow these rules in order to make sure that your muscle gains and fat burning process continues:
- Spend more time lifting weights than doing cardio. Usually, you end your workout with cardio.
- Do intense bursts of cardio, rather than long slogs.
- If you notice you lose too much weight too fast, either stop cardio or eat more.
Practice calorie cycling
Calorie cycling means that you eat more after your workouts than at other times. That’s because the muscles tend to grow more during the post workout period. The post workout window is real, and it shortens the more you train. Therefore, for body recomposition, you need to take into consideration every little detail. That includes the time when you consume your calories too. So, you need to only eat a surplus in a very narrow window after you exercise, and then maintain your calorie deficit for the rest of the day.
For a beginner, the post workout growth period (window) is almost one full day. But for a seasoned veteran, this window gets down to only 6 hours. In order to maximize your body recomposition, you must aim to eat a large, healthy meal well within this window. You should first rule out how many calories you should eat a day, and plan your workouts so they would be followed by your larger meals. Save the smaller meals for inactivity periods.
Get high quality sleep
And by saying high quality sleep, I’m talking about both quality and quantity of sleep. A good night’s sleep is crucial for any fitness goals, especially for harder-to-achieve ones such as body recomposition. Do not underestimate the importance of quality sleep for body recomp, or you’ll simply never achieve it. In case you’re not offering your body the sleep that it needs in order to heal and grow, your entire training regime could easily fall apart.
Your body generates most of the testosterone and HGH (muscle building hormones) when your body is asleep. Even if you use testosterone and HGH as injections, including other steroids, sleep is still extremely important because the regenerative process mostly occurs when sleeping. Not to mention that there are numerous other hormones that are necessary for building muscle and burning fat, including numerous other processes! You must get 8-9 hours of sleep every night, while ensuring you get enough high quality sleep such as having a cool and dark bedroom, without noise or other factors that could negatively influence your sleep.
Use Cycle Gear
When you’re searching for ways to achieve body recomposition, Cycle Gear is what you need. Losing fat and gaining muscle is not an easy task. Especially if you’re unsure what you’re doing. This is a very challenging thing you plan to achieve, both mentally and physically. Sometimes, you may give up, either because of a lack of energy, lack of results, motivation, or other reasons.
- Luckily, however, Cycle Gear is here to help you out. We provide 100% quality anabolic steroid alternatives and hardcore bodybuilding performance enhancing drugs. They are scientifically proven to be the best compounds in existence when it comes to increasing muscle mass, reducing soreness, and post workout recovery times, boosting energy levels, and enhancing the fat burning process.
Cycle Gear is here to help you out rule the way in which you should run those steroids safely. With an individual cycle plan and lots of helpful info you can get from our site, you’re surely on your way to getting the best possible results when looking forward to a body recomp. Moreover, we provide the best quality compounds on the market for the best prices. That’s why Cycle-Gear.to is a win-win for anyone who is searching for ways to build the best physique of their life, and become the best version of themselves. Try it now, and you’re going to take your workout and dieting efforts to the next level!
