someone who wants to be lean year-roundthis is referred to as a slow cut and used by intermediate-level lifters who want to lose a bit of fat, but don’t really want (or need) to do a lengthy cut.it’s important to remember that the more trained you are the more tedious it will be and time it will take to pull off a successful recomp. this study gives evidence that if you want to build muscle and burn fat at the same time, you want to lose a maximum of 0.7% of your bodyweight per week. this is due to the fact that you are losing fat but gaining an equal amount of muscle at the same time.sidenote: this is also why weight should not be the only metric used to assess body transformation and recomposition progress. weight training provides the requisite stimulus your muscles need to maintain their size and strength in the face of fewer calories. not only does consuming protein provide the building blocks needed to repair and grow muscle tissue but it also ramps up mps, making it possible to build muscle while in a calorie deficit. it provides the best bang for your buck in terms of getting the increased energy expenditure of cardio without having to eat away at muscle tissue or waste hours of your day on the treadmill or elliptical. resistance training, high protein intake, and a moderate calorie deficit are your three pillars of success for body recomp.
creatine is the single most studied, successful, and proven effective supplement in the history of sports nutrition. we’ve expounded on the importance of protein for fat loss and muscle growth enough in this article, so we won’t continue to beat the drum. – pubmed – ncbi.” national center for biotechnology information, www.ncbi.nlm.nih.gov/pubmed/24092765 antonio j, ellerbroek a, silver t, vargas l, peacock c. the effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. – pubmed – ncbi.” – pubmed – ncbi.” – pubmed – ncbi.” – pubmed – ncbi.”
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