@trainbloom: Fat loss?! And building muscle?! AT THE SAME TIME?!?! It’s not magic🪄🦄 It’s recomp 🔥💪🏽 We used to think body recomposition was only possible for the genetic elite and a very small group of others. But over the years seeing it with my own clients, talking to other coaches, and now seeing it in countless studies… We now know it’s not uncommon for people outside of those groups 👀 People who were already relatively fit… 👀 People who had been training for years already… 👀 And people who were 100% natty (if you count creatine as natty…) Showing that body recomp isn’t just a realistic goal for a minority of people, but a majority It’s important to note, typical cutting and bulking phases are usually quicker for body composition change… But recomp seems to fit a lot more peoples goals when you look at it Cutting and bulking usually require you to give up more of a lifestyle balance that a lot of people like Since you’re either dieting hard in a calorie deficit for a cut, or constantly needing large amounts of food for a calorie surplus in a bulk This causes a lot of people to be inconsistent when life get’s in the way And consistency > everything So yes, it might take a little longer. But it’s usually something people enjoy more while doing it Here are notes from this post (studies, training programs, calculators, etc.): Free training programs online (google them): 📝 Beginners (free): - GreySkull LP Program - Starting Strength - Eric Helms Novice Bodybuilding Program Intermediate/Advanced (free): - StrongLifts 5x5 - Jim Wendler’s 5/3/1 - Lyle McDonald Generic Bulking Routine Intermediate/Advanced (paid): - My Ultimate Push, Pull, Legs, Full Body, or Upper/Lower Routine in bio ($5) - Bigger, Leaner, Stronger ($16) - Jeff Nippards Programs (~$50) 💊🧮 Free Protein & Calorie Calculator: - In my bio 📲 Studies Referenced: PMID: 29405780 PMID: 17240782 PMID: 30255024 PMID: 30518071 PMID: 26595135 PMID: 24834017 PMID: 26500462 https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0

Tony

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Wednesday 08 May 2024 17:06:26 GMT