I dunno what you did but I thought a recomp was losing fat and gaining muscle at the same time? That requires lowering fat intake, reducing calories and increasing protein. A recomp is the opposite of eating bad?
In both cases the amount of muscle you can put on depends on how new you are to training and or if you’ve previously trained and are coming back from a long break. If you have been at it for a good period of time then recomps are not ideal, you’ll see better results faster from bulk/cut cycles.
It is losing fat and gaining muscle, but you don’t have to change your diet for it to happen. Eating better makes it go quicker and easier, for sure. But in the absence of metabolic disorders your body will burn fat to get the energy it needs to build muscle. Your protein intake really doesn’t need to be very high.
You’d also be at a calorie deficit any time you exercised if you’re not supplementing the expenditure, and depending on the workout it can be a large deficit. I have HIIT workouts that can burn upwards of 800 kCal an hour.
The downside is that you will eventually plateau with this method, so if you’re very overweight you’ll need to change your diet at some point. But if you’re not significantly overweight (like me this time around) converting ~15% of your body fat to muscle should be obtainable just through lifting.
The great part about building muscles before you go on a deficit is that your BMR will be decently higher, meaning you can eat more than you would otherwise since muscles require more calories than fat to exist.
You can out train a bad diet, though. It’s called body recomp.
I’ve traded 30lb of fat for muscle without touching my diet. It really wasn’t difficult.
The catch is that it’s not a quick method
I dunno what you did but I thought a recomp was losing fat and gaining muscle at the same time? That requires lowering fat intake, reducing calories and increasing protein. A recomp is the opposite of eating bad?
Recomp happens at maintenance calories.
Caloric deficit is simply a cut, not a recomp.
In both cases the amount of muscle you can put on depends on how new you are to training and or if you’ve previously trained and are coming back from a long break. If you have been at it for a good period of time then recomps are not ideal, you’ll see better results faster from bulk/cut cycles.
It is losing fat and gaining muscle, but you don’t have to change your diet for it to happen. Eating better makes it go quicker and easier, for sure. But in the absence of metabolic disorders your body will burn fat to get the energy it needs to build muscle. Your protein intake really doesn’t need to be very high.
You’d also be at a calorie deficit any time you exercised if you’re not supplementing the expenditure, and depending on the workout it can be a large deficit. I have HIIT workouts that can burn upwards of 800 kCal an hour.
The downside is that you will eventually plateau with this method, so if you’re very overweight you’ll need to change your diet at some point. But if you’re not significantly overweight (like me this time around) converting ~15% of your body fat to muscle should be obtainable just through lifting.
The great part about building muscles before you go on a deficit is that your BMR will be decently higher, meaning you can eat more than you would otherwise since muscles require more calories than fat to exist.