Can anyone explain a basic outline of a recomp diet?

[kinakina]

I would like to go on a long term recomp diet. A search turned up nothing for me.
Can anyone explain the setup?
Muscle gain would be first priority and fat loss second.
I'm currently on a 4-day lifting split.

What I'm looking for is:
- Calorie intake on training/non-training days.
- Macro ratios on training/non-training days.
- Cardio recommendations.
- Any additional info I might need (supplement, training, etc.)

Please don't post "just cut or bulk".

Thanks in advance, measly reps for good advice!

[Teflon_Don]

I would like to go on a long term recomp diet. A search turned up nothing for me.
Can anyone explain the setup?
Muscle gain would be first priority and fat loss second.
I'm currently on a 4-day lifting split.

What I'm looking for is:
- Calorie intake on training/non-training days.
- Macro ratios on training/non-training days.
- Cardio recommendations.
- Any additional info I might need (supplement, training, etc.)

Please don't post "just cut or bulk".

Thanks in advance, measly reps for good advice!

http://jcdfitness.com/2010/03/build-...se-fat-part-1/