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adnan

Body Recompostion

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Hi All

I am asking about body re composition ( build muscle and reduce fat at same time).....

Iam 99kg 178cm about 26% body fat

what i know is to : 

1- I eat maintenance calories

2- I increase Qty of protein too much 

There is other tips ??



 

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Eat the calories required (there is a bmr calculator at bodybuilding.com)  to be the size you want to be (based on a calculator + wanting to be carrying some extra muscle than the normal guy ~75-80kg);

Eat 2.2gr protein/kg of bodyweight (for the size you want to be, not your current size);

Just go hard in the gym (ie. follow your program for three months).

 

Don't sweat the details.

 

In three months reassess.

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Eat the calories required (there is a bmr calculator at bodybuilding.com)  to be the size you want to be (based on a calculator + wanting to be carrying some extra muscle than the normal guy ~75-80kg);

Eat 2.2gr protein/kg of bodyweight (for the size you want to be, not your current size);

Just go hard in the gym (ie. follow your program for three months).

 

Don't sweat the details.

 

In three months reassess.

This

Star is good at cutting through the BS, and keeping shit simple, and will tell it like it is

once you get down to 12% BF or so, it might get trickier, but who cares, 12% is a nice place to be

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thanks for this information 

For example my target weight is 85 kg , BMR for 85 kg is 1930 calories 

Then i eat TDEE of 85kg , TDEE=1930 x 1.55

as i train 4 days 

Correct ??
 

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ohhhhhhh Art 

my dream is to be 15 % Fat

not less than that

 

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I'd be happy with 15% myself, I think I'm at 26 or so atm

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Yep that's how you do it.

 

If you are 85kg at 178cm, you'd want to me moving some weight to not still be 'fat'.  My mate Dan (in the photo with my son in my log) is about the same height and weighs a touch over 82kg walking around (that's his comp weight).

 

He can hit a 150kg bench, 200kg dead and 220kg squat any day.

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thanks so much

i will run candito 6 week linear program (strength/control) with this diet 

it is ok ?

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Even a bad plan is better than no plan - so following anything is ok.

 

Is it optimal?

 

Well that a question only you and your God can answer.  What are you wanting to achieve?  Candito will get you stronger so if that's what you are chasing then it will be fine.

 

As I said earlier, cut your calories and just go hard at it.  The little things on matter when you are much closer to a goal.

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yup i wanna be stronger

thanks so much mate :)

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Totally agree with the previous messages. Just make sure to reassess after 2-3 months because you will surely have to adapt again!

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