Body Recomp Help

[mpdieb]

Hi everyone I'm a 19-year-old college soccer player who is 6'0 and weighs 180 pounds. I'm looking to undergo body recomp as I need to stay lean year-round but I am looking to add a bit of lean muscle while losing a slight bit of fat. I am a bit confused on what I should do in regards to calories. I have done lots of reading and have read that you should eat around 150 calories under your maintenance calories but lots of protein and then I have heard that you need to eat around 200-300 calories over your maintenance in order for you to gain muscle. Is there an amount that I should be eating to achieve both? I am using a PPL split so I am lifting 6 days a week with one rest day. I heard about calorie cycling but it doesn't seem like it would work well with me lifting 6 days a week.

If anyone has any suggestions or tips that would be awesome!

Thank You

[Tommy W.]

Hi everyone I'm a 19-year-old college soccer player who is 6'0 and weighs 180 pounds. I'm looking to undergo body recomp as I need to stay lean year-round but I am looking to add a bit of lean muscle while losing a slight bit of fat. I am a bit confused on what I should do in regards to calories. I have done lots of reading and have read that you should eat around 150 calories under your maintenance calories but lots of protein and then I have heard that you need to eat around 200-300 calories over your maintenance in order for you to gain muscle. Is there an amount that I should be eating to achieve both? I am using a PPL split so I am lifting 6 days a week with one rest day. I heard about calorie cycling but it doesn't seem like it would work well with me lifting 6 days a week.

If anyone has any suggestions or tips that would be awesome!

Thank You

Best to post a pic of yourself for better advice. Recomp CAN work in some instances and sometimes it may not be the best direction so a pic helps.

[readreindeer666]

I personally would eat 500 calories less than baseline and add cardio 3 times a week and up the intensity of weights slightly

[xsquid99]

Recomp is only effective in a small caloric deficit. Tommy is right and pics would help, because its not easy for us to judge on just a height and weight measurement alone how effective it might be for you.

[MG5]

You could try eating at maintenance or slight deficit. I'd start out eating at maintenance, give it some time, maybe 8 weeks, then adjust based on the scale, your appearance, and performance in the gym. If you're not noticing changes in any of those areas, go into a small deficit.

Keep lifting heavy, striving for progress in some form, eat well, sleep well, recover.

[CBRIT89]

Given your sport, what position do you play? I'm assuming given your height you're playing through the middle rather than a winger or left/right back?

I ask, as for a striker or defender you really need explosive power for sprints, jumps and shoulder barging. For a midfielder you'll possibly benefit more from an explosive AND endurance program, as in midfield you'll be involved for the whole 90 minutes.

It's worth taking this into consideration when you pick the workout routine that you NEED alongside any type of recomp/lean bulk/cut.