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Gym 6w
If I’m 5ft, 102lbs, skinny fat and new to working out how should I do body recomp or just what can I do to get more toned?
#f19
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Anonymous 6w

Use a tdee calculator to find your maintenance and start out by subtracting 0-200 from that #. Eat 0.8-1g of protein, 0.3-0.5g of fat, 1-2g of carb, and 0.5-0.75oz of water per lb of bw. I would suggest to keep your fat on the higher end of the range as its important to maintain healthy horomones especially when dieting. You do not need to be in a deep deficit to see progress, you can increase it by walking 7-12k steps a day while still eating close to maintenance. Train 3-6x a week, fullbody,

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Anonymous replying to -> chudmunkey 6w

PPL, PPLxUL, Anterior/posterior, torso/limbs, are all fine it just depends on what your schedule looks like and how much you enjoy the split. Do not do bro split/single bodypart days though, you need to train each muscle at least twice a week. Use a scale/food scale to help you track progress and be able to track macros easily. With that being said the scale is only one tool, taking weekly progress pics will tell you more than a scale would. Give yourself a timeframe so that you don’t prolong

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Anonymous replying to -> chudmunkey 6w

your cut. When you’re done you can return to close to or at maintenance, or in a slight surplus. Train hard but with good form, and only progress in weight when your last rep looks similar to your first rep. Mechanical tension, the stresses put on your body when lifting, are the only way to stimulate growth. Progressive overload is an outcome, just as bigger muscles are.

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Anonymous replying to -> chudmunkey 6w

Are you ok?

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