Super Strict Recomp Diet

[suited]

This thread is for anyone who is currently on, or considering a recomp. I'm starting tomorrow, and going 2 weeks at a time without cheating - then having a cheat day where I'll probably have 1 or 2 cheat meals.

The trainers at my gym have had great results with it, and one (a girl) has made a tremendous transformation over 3 months. Basically, everything you eat is weighed. Everything. Lots of cooking then packing so your meals are planned for the day. That means no eating out, no alcohol, etc.

The diet consists mostly of:

Chicken
Broccoli
Sweet Potato
Avocado
Olive Oil
Tuna
Fruit - mine will probably be apple or some type of berry
Tilapia
Whey when needed post workout

and so on. The idea being to maintain muscle and lose fat, while possibly building muscle in the process. In the past, I've said that gaining muscle while losing fat is not possible (without drugs) for the average person. My reason being that, even if it were physically possible, most people are unwillingly or incapable of sticking to a diet and training program that would make this possible. This will be my experiment to see if it's possible for me. Would like to get other's opinions that have tried recomps before as to what your diet was like. It is my contention that without going balls to the wall on your diet (and training), recomps are almost always a failure - or so minimally successful that they aren't worth the time.

 

[phreak]

I know this isn't the point, but how much below maintenance will you be aiming for? And how many times per week will you work out?

 

[Rambo]

Looks like we won't be getting that beer after all

 

[phreak]

Originally Posted by suited

This thread is for anyone who is currently on, or considering a recomp. I'm starting tomorrow, and going 2 weeks at a time without cheating - then having a cheat day where I'll probably have 1 or 2 cheat meals.

*snip*

Also, could you expand on this some? From my understanding, cheat days are for 'resetting' metabolism. But I'm not sure I really understand what that means. Is it so your body is digesting/metabolizing at the rate of the cheat day even when you are at a deficit? If your body recognized the massive amount of food and adapts quickly, why doesn't it also adapt quickly back to the diet rate.

 

[suited]

Originally Posted by phreak

I know this isn't the point, but how much below maintenance will you be aiming for? And how many times per week will you work out?
I'm going to be aiming for 2500 calories to start, and see where I'm at after 2 weeks. The owner of my gym who has had success with it is about my size and he's right around there. It's been a while since I've eaten at maintenance so I'm going to have to find that sweet spot again. I'll be training 4-5 days per week with lifting 3 days and another day or two of interval/metabolic conditioning.

Originally Posted by Rambo

Looks like we won't be getting that beer after all
My first cheat day will be right before my surgery, so a beer could be in the works. Either way I have no problem being out without drinking beer. There's always water. I had some concerns about starting this diet before my surgery being that I won't be lifting for 2 weeks, but I figured that eating very clean is the best way to cope with being out of commission for 2 weeks.

Originally Posted by phreak

Also, could you expand on this some? From my understanding, cheat days are for 'resetting' metabolism. But I'm not sure I really understand what that means. Is it so your body is digesting/metabolizing at the rate of the cheat day even when you are at a deficit? If your body recognized the massive amount of food and adapts quickly, why doesn't it also adapt quickly back to the diet rate.
The purpose of the cheat meal every 2 weeks is to keep me sane, as the diet is very strict. That's it, really. While there may be ancillary benefits (or even negatives) to doing it, I feel as though it's necessary to keep me motivated in on track for maintaining this diet for several months. My cheat meals aren't what most would consider to be a cheat. I'm not talking about a large pizza and a container of ice cream - just some food that isn't so bland.

 

[Rambo]

Originally Posted by suited

My first cheat day will be right before my surgery, so a beer could be in the works. Either way I have no problem being out without drinking beer. There's always water. I had some concerns about starting this diet before my surgery being that I won't be lifting for 2 weeks, but I figured that eating very clean is the best way to cope with being out of commission for 2 weeks.
You'll gain weight while you're out of commission so dieting before hand is the smart move. Let me know when you want to get drank.

 

[Cool The Kid]

Strict diets generally fail (not to discourage)

I am not sure it is even necessary for a recomp, as you have a lot of room for non-essential calories.

Do what you want, but I would shoot for 1.25g/lb protein, and then let the chips fall as they may. Just keep the simple carbs & alcohol to a minimum, but not 100% for 13 days in a row. You'll get 99% of the results w/1% of the headache/insanity

 

[suited]

Originally Posted by Cool The Kid

Strict diets generally fail (not to discourage)

I am not sure it is even necessary for a recomp, as you have a lot of room for non-essential calories.

Do what you want, but I would shoot for 1.25g/lb protein, and then let the chips fall as they may. Just keep the simple carbs & alcohol to a minimum, but not 100% for 13 days in a row. You'll get 99% of the results w/1% of the headache/insanity

I've dieted strictly before, so I'm not worried about being able to stick with it. My normal diet is fairly clean, anyway. I think you're right when it comes to someone that is overweight and attempting to get into shape - a very strict diet will probably fail. I've seen the diet work fast, and work well - and I think all of that hinges on the fact that it's very strict. I don't think it will be as effective as I'd like it to be if I start compromising here and there.

 

[Cool The Kid]

Originally Posted by suited

I've dieted strictly before, so I'm not worried about being able to stick with it. My normal diet is fairly clean, anyway. I think you're right when it comes to someone that is overweight and attempting to get into shape - a very strict diet will probably fail. I've seen the diet work fast, and work well - and I think all of that hinges on the fact that it's very strict. I don't think it will be as effective as I'd like it to be if I start compromising here and there.
You wouldn't have to compromise much. But leaving some room for the occasional indulgence when you need to is prob a better idea. I guess "strict" is in the eye of the beholder, but my point is going super strict doesn't yield super duper results... esp when you are already relatively lean (<10%)

 

[whallyden]

On day 14 of RFL here. Down 9 lbs. and 1 in. around the waist. ~700 cal deficit per day. Don't miss the carbs, but sure do miss the vino.

 

[Johnny_5]

How is the diet going so far?

 

[suited]

Originally Posted by Johnny_5

How is the diet going so far?

Good so far. Some days are easier than others. Really miss pasta, bread, and milk - but it's not THAT tough yet. First cheat day will be the weekend after this - planning on drinking lots of milk - and probably going out to eat.

 

[A.Rhyming.Ape]

No point in posting the foods you are eating if you don't post your macros or macro ratios. Are you doing 40p/30f/30c? 60p/30f/10c?

ie. its better to eat fast food every day while still hitting your macronutrient needs than fruits and broccoli while not eating enough EFA's and protein.

 

[italo]

Recomposition=something from Lyle McDonald or leangains.com. That PT diet looks weak.

 

[suited]

Originally Posted by A.Rhyming.Ape

No point in posting the foods you are eating if you don't post your macros or macro ratios. Are you doing 40p/30f/30c? 60p/30f/10c?

ie. its better to eat fast food every day while still hitting your macronutrient needs than fruits and broccoli while not eating enough EFA's and protein.

I thought it would be assumed that any person trying a recomp would understand how much protein their body needs.

So far, so good. Still making strength gains and I'm down a few pounds.