body recomp

[ryxyzq]

at 5,5 130lbs iv been going gym for like 2 years but im stupid and dont do it right so anyone got tips

 

[sgshueyys]

I just started working on body recomp too and I've been mainly focusing on eating at maintance.
To get a rough idea of my caloric goal I js looked up my maintance for my height, weight and age according to how much activity I did throughout my day (average daily steps, weekly resistance training frequency, etc..)

I got a range of 2800kcals to 2900kcals for "maintance". After 3-4 weeks of eating like so, my weight still dropped 1 kg which indicated a defficit so I bumped up my intake to 3100 and currently it has been keeping me at the same weight.

So in a way you need to track your stuff (mainly weight, each week I calculate an overall average)

 

[bittER]

Everyone wants to magically get big and shredded at the same time without gear (jfl).
If you are natty you will need to sacrifice up to a year of being shredded to get to decent size. Not saying that you should become a fatcel and eat pizza and cookies every day but u need a solid base first.

And if u put on that size you will look much better long term and THEN it makes much more sense to just slowly maingain and stay as lean as you can be without starving year round

Also i would recommend a low carb high fat diet for health reasons

 

[TonyDr]

at 5,5 130lbs iv been going gym for like 2 years but im stupid and dont do it right so anyone got tips

Elab on your actual training and diet regimen