Questions about a recomp | Community Forum

moonlit_ninja4.59RPOriginal post

7d ago

I’m attempting a recomp with 3500 kcal: 265g protein, 430g carbs, 85g fat. I’m 6'0, about 208 lbs, ~17% BF. I started this plan on Monday at 207.4 and have only gone up to 208.8 despite following it exactly. I just came back after a 6-week break from lifting. Any idea why I’m putting on weight? Is it the huge carb load? Will it level out or should I drop calories? How long should I wait before adjusting things? Edit: goal is to get down to roughly 13% BF while staying near 205 lbs.

8 replies

garageer155.1RP

5d ago

What’s your end goal for the recomposition — fat loss? It’s simple CICO: you’re eating more than you’re burning. You’re above your TDEE. If you want to lose weight, cut calories or increase energy expenditure. Do it now.

moonlit_ninja4.59RP

5d ago

Sorry — I added the edit earlier. I want to keep my weight roughly the same while getting to about 13% body fat.

terrym1.5RP

5d ago

Just my take: your calories look way too high and like others said, your intake is above your TDEE. Do you carb-cycle or run higher macros on training days and lower on rest days? That could save a lot of calories. Also, after a 6-week break, what’s your training actually like — are you fresh and pushing hard? There’s a lot to consider here.

garageer155.1RP

5d ago

Lower the calories, keep protein high, hit the gym hard, and add cardio. You’re basically expecting to lose 10 lbs of fat while gaining 10 lbs of muscle — that’s unrealistic. Cut first, then bulk, and repeat until you reach your target.

moonlit_ninja4.59RP

5d ago

My RMR is 2263, and TDEE calculators are showing maintenance around 3500. I train six days a week and haven’t added cardio yet. I use those macros on training days and eat less on my off day. I make the workouts tough for sure, and I’m usually refreshed except when I miss some sleep like everyone does sometimes.

moonlit_ninja4.59RP

5d ago

Ugh, yeah — I’ve read building muscle and losing fat simultaneously is really tough. Appreciate the help.

patriciax532.15RP

5d ago

Yeah, that calorie number is way too high unless you’re doing hours of cardio every day and have a very physical job. I’m about the same height/weight and I’ve been recomping on ~2200 calories. In eight weeks I gained 17 lbs of LBM and lost 18 lbs fat per DEXA. I do an hour of cardio and an hour of lifting daily and walk miles at work. 3500 is a full-on bulk unless you’re a pro cyclist or a chronic, angry masturbator.

moonlit_ninja4.59RP

5d ago

Interesting — but if my RMR is 2263, wouldn’t eating 2000 calories be a deficit?