LeanGains Recomp macro critique please

**asoe209** · 29-12-2011 11:26 AM

Hi guys just wanted to get your opinion on how my Macro set up looked following LG recomp of +20% training days and -20% rest days

Got the information to set this up from here

any ways from what I worked out

LBM 76kg converted to 167lbs x 13 to give BMR/ Maint calories
2171 cals (maint)
2605 cals Training days of +20%
1737Cals Rest days -20%

Training Macros
Protein 200g
fat 20g
Carbs 316

Rest Days
Protein 200g
fat 60g
Carbs 97g

Any ways how does that look for a re comp? I got to much time on my hands to be working this out lol.

thanks for your imput....

**Dolphinski** · 30-12-2011 02:19 PM

Looks fine to me mate. Out of interest, why are you trying a recomp over a lean bulk then cut? And what's your weight & bodyfat atm? Going by your LBM and the fact you're wanting to recomp i'm guessing you must be up around 190-195lbs?

**badly_dubbed** · 30-12-2011 02:28 PM

same site i used to work mine out, Andys pretty clued up!

and very simmilar to me also macro split and calorie wise!

**asoe209** · 30-12-2011 04:23 PM

Quote

Originally Posted by Dolphinski

Looks fine to me mate. Out of interest, why are you trying a recomp over a lean bulk then cut? And what's your weight & bodyfat atm? Going by your LBM and the fact you're wanting to recomp i'm guessing you must be up around 190-195lbs?

Well I was planning on trying to do more of a lean bulk but after doing some reading and looking more into the leangains stuff a recomp seemed a better way to go if I have under stood it right that is.

Im still holding some body fat last calculation says im around 10% give or take. Im from what I gather a recomp is just losing fat and gaining mass at the same time correct me if im wrong through.

another thing was as I have never done any sort of serious bulk before I thought this would be safer in terms of kipping fat gain lower as its all still just trail and error right now. im still pretty new to this stuff in terms of what to eat ext....

when i last checked I was 83kg which is 182lbs (good guess there you were close lol)
5'7" tall

got recent pictures on the last 2/3 pages of my log in my sig.....

**Dolphinski** · 30-12-2011 05:06 PM

Just had a look at your pics mate... sorry to say it to you but i'd put you at closer to 20% fat than 10% in those pics. You should have a decent 6 pack coming through at 10% bf and you'll start seeing vascularity and definition between your muscles and from your pics your muscles look totally smooth. On the plus side, your chest looks a lot fuller in the recent pics! What are you using to measure your bodyfat?

Back on topic though, i've never really done a recomp but believe (although maybe mistakenly) that they take a lot longer to achieve the same results as a bulk/cut. Just going off your pics though, i think you'd be better cutting for a few months tbh. Hope that doesn't sound harsh mate, really don't mean it to be.

**asoe209** · 30-12-2011 05:49 PM

Na don't sound hard at all "wipes tears away lol" na but really that don't sound bad at all. I have been using claipers to measure boy fat an inputting the results into scoots online calculator. I don't tho k it's as high as 20 % through. But I can't be 100% sure on my results.

I spent pretty much all of this year dieting and thats the results I got from it. I won't lie I feel thin bit most of my weight is holding in the mid area which may be why that does not have the defined abs. My legs went as low as 22 inches at about 23 now I think.

May retake with some more light