Recomp Diet and training advice

Hi All

Longtime member of the forum, thankful I found it back in the day really did some wonders for me. However due to life and its many many "F yous" its thrown in my direction in the past years I had really fallen off the wagon again. Depression, toxic family relations, toxic relationship. Took a toll on me. And I fell off. But i took control of my life and turning the corner. Been Off the anti-depressants (never going back to those) for 6 months so pretty chuffed, jogging has become therapy for me in all honesty.

So let's get to it, current stats
Age:30
Weight: 67kg (74kg in July)
Height: 160cm (yes you read right)
Gender: Male

BF: estimate high teens 16-17%,(used online calculator based on neck and waist measurements, weight and height). I can see veins in my arms, and shoulders, top four abs are visible. it's mostly the fat by my lower stomach that makes me unsure. Had a genuine t shirt boep in July.

Maintenance calories 2100

Current diet is at a deficit and is as follows:
1700 calories

170g Carbs
Work out carbs are 72g.
150g Protein from all sources
48g    Fat

Weekends refeed on Sunday about 3000 calories

Training:

Up until this week I have done cardio 6 times a week. As I said it is something I enjoy and is therapeutic for me. Types of cardio would be hiit 3x for 20-30 mins (Hill sprints or gym bike sprints) and LISS  min 3x for 45mins ( gym bike or slow steady jog). This week I am planning to cut it to 4 times a week. Basically not doing cardio on my leg days. Mainly because I feel I have very little energy or am not eating enough to do all this.

Weight training:
Upper-Lower split currently 4 times a week added an arm session with shoulders as I feel I dont get enough weekly sets in for my bi's and tri's added in shoulders as they were lagging behind, this session isn't aimed at going to failure though.

So
Monday: Lower
Tuesday: Upper + LISS cardio
Wednesday: Arms and shoulder + Hiit
Thursday: Lower
Friday: Upper + Liss
Saturday: Hiit
Sunday: Full Rest.

Advice needed

I want to change my diet to be a recomp diet. I would like to add more muscle mass and still burn that BF to get to sub 15 ( the dream of 10-12%)? Wouldn't mind getting to 70kg but not at the expense of gaining BF. I dont mind cutting some cardio sessions but like i said I can't give it up completely.

Currently my carb consumption is like this:

Working out afternoon
C1: 30g morning
C2: 70g workout
C3: 40g 1 hour after post workout
C4: 30g 2 hour after above

Basically trying to get in the majority of non workout carbs AFTER my workout. Is this recommended?

What types of carbs would be suitable for the meal after my post work out? Would white rice and the likes be better suited for C3 rather than brown basmati rice for example?

I also read advice Empire gave on the forum for in your baseline carbs 10% should be veggies, now are these veggies strictly broccoli, spinach etc? Or do they include potatoes?

There is so much more I would like to add but the post is long enough as is????. sorry gents :blush:

Potatoes are starches bud not green fiberous veggies. Anything green is where your veggies lie apart from things like carrots and cauliflower.

If you are trying to recomp, then I would do 3 days of high 2200 to 2300 calories, and 4 days of low calories 1700 to 1800, and don't do refeeds at this stage. Remember recomping is done in a slight surplus and then a slight deficit. But where you are at I would even suggest eating maintenance calories, and focus on growing lean muscle mass and days you don't train drop calories down by 20%, and do cardio. No 3000 calorie re feed on weekends.

If you are continually pushing for progressive overload, and eating maintenance calories and your body weight isnt changing but your clothes are getting looser, then you are recomping.

I would do it differently if you were my client, but I can only give you an answer based on what you have really put out here.

Hi Empire,

Many thanks, I'll kick off the maintenace calories tomorrow. Not mad about it at all as the hunger was starting to be a real issue come Wednesday. I would be dead training on Thursday and Friday so this is going to really help.

In terms of more information, I've attached pictures,

maybe to help tell where I really am especially ito BF. Taken relaxed in the morning before cardio. I do have gyne from a poorly educated cycle in 2010 as well as my anti depressants that I was on for the past few years up until about a couple months ago. Training has really been improving getting stronger just really dead come Wednesday, Thursday leg day 2 is torture. I'll leave my ego at the door and post my training. Only started really recording my training after this initial post. Would normally just push flat out.

All reps are to failure.

Upper day 1

Bench press:
2 sets 30kgs(was 25kgs) a side, 9 reps, 8 reps
1 drop set 35kgs a side 3-5 reps drop to 20kgs to failure.

Incline Dumbell press:
2 sets 26kgs 8 reps, 7 reps
Superset with incline cable flies 7.5, 12 reps and 8 reps

Military press:
2 sets 15kgs a side for 8 reps and 6 reps
Triple drop set on last set drop to 10kgs (4-5 reps) then 5kgs a side and go to failure on each.

Skull Crushers:
1 rest-pause set 25kgs(was 20kgs) 15-8-6

45 degree cable row:
2 Sets at 67.5 for 9 reps and 8 reps
Last set after reaching failure at 8 reps I drop two stacks and go to failure.

Bent over barbell row:
2 Sets 25kgs a side

Upper 2

Incline Bench Press:
2 sets 25kgs(was 15kgs) per side for 10 reps and 8 reps
1 Drop set 30kgs per side 4/5 reps drop to 17.5kgs per side, rep to failure

Flat Dumbell Chest Press:
1 rest-pause set 30kgs 8-4-3 (admittedly I would preferably rather use 29 or 28kgs but the gym doesn't have em)

Arnold Press
1 Rest-Pause set 19kgs 10-6-4

Side Raises
Rest pause set 9kgs 15-10-10

Lat Pull Down
3 Sets 66, 10 reps, 8 reps, 8reps
Last set I drop 2 stacks and go to failure again.

One Arm Row
3 sets 32 kgs 10 reps, 8 reps, 7 reps
Last set after I hit failure at 7reps I drop to 24kgs and go to failure.

Dipping Machine
1 rest-pause set 75,  15-10-8

Lower 1

Barbell Squat:
4 sets 30kgs a side, 8 reps, 8 reps, 6 reps, 6 reps 

Single Leg Press Superset with leg press:
4 sets 40kgs a side 10 reps each leg then 20 reps both legs.

Smith Machine Squat
my legs are a bit walked out infront so when I go down it's similar to a hack squat.

3 drop sets with 25kgs a side, I do 7 reps then drop 5kgs then 7 reps drop 10 kgs then last 7 reps.

Seated Hamstring Curls:
1 Rest Pause Set, 35, 12-10-10

Leg Extension Machine:
1 Rest Pause set, 40, 12-8-6

Walking Lunges:
3 Sets, 15kgs(not dumbells) 8 reps per leg

Preacher curls:
Rest pause 30kgs 12-8-6

Spider Barbell Curls:
Rest pause 25kgs 10-6-4

Lower 2:

Barbell Squat:
4 sets 30kgs a side, 8 reps, 8 reps, 6 reps, 6 reps 

RDL:
4 Sets 30 kgs a side, 12 reps, 12 reps, 12 reps, 10 reps.

Hamstring Leg Press:
4 sets 100kgs per side, 15 reps.

Seated Calf Raises(plate loaded):
1 Rest pause , 40kgs, 15-13-10
Very slow negative,

Leg Extensions:
1 Rest Pause, 40, 12- 6-6

Incline Dumbell curls:
1 Rest Pause, 17kgs, 12-8-6

Barbell Curls:
Rest-Pause Set, 35kgs, 15-8-6

I do my Bi's before legs.

I'll be the 1st to own up that I honestly need to make more of my leg days, and bigger compound lifts, a training partner would really help with this as I don't feel like I'm truly going to failure.

Empire wrote: I would even suggest eating maintenance calories, and focus on growing lean muscle mass and days you don't train drop calories down by 20%, and do cardio. No 3000 calorie re feed on weekends.

Applying this, but does this mean that I should only keep cardio to non lifting days?

Empire wrote: I would do it differently if you were my client, but I can only give you an answer based on what you have really put out here.

Lol to be fair I did try finding you on social media back in July to sign up. Had no luck, I'll give it another go.

Today went like this.

7 teaspoons instant coffee

Cardio (5.7km/hr 10%incline 40min incline walk)

Meal 1
60g Avocado
2 Full eggs
100ml egg whites

Meal 2
55g Oats

Meal 3
50g Brown Basmati Rice
100g Broccoli
100g mixed veg
100g Chicken Breast

Meal 4
50g Baby Spinach
60g Avocado
100g Chicken breast

Meal 5
50g Brown Basmati Rice
100g Chicken Breast
100g mixed veg

Total: 1700 calories
C: 142g
P: 151g
F: 50g

This was tough for Sunday

That is some serious hard cardio,I would drop the intensity somewhat, 4.5km/10% incline and start at 30mins at this stage 4-5x a week. Cardio on non lifting days yes with a 20% drop in calories .

Training looks good, but 7 teaspoons of instant coffee is ridiculous too, rather get caffeine capsules, very easy to get in.

Training volume seems good, just manage to keep an eye on recovery, remember that cardio is also gonna drive hunger quite alot.

1 word. Instagram.