Recomp question

[Flanex]

So after much reading I've decided I want to "recomp" instead of just cutting.
A little history - I don't want to ever really do a straight "bulk" because I have a tendency to gain fat rather easily.After my back injury in '97 I laid around for a year,feeling sorry for myself,drinking beer & eating whatever made me "feel better".In other words "junk food".I blew up to 262lbs & I'm only 5'8"!I was morbidly obese,disgustingly fat.Everyone knows fat cells don't disappear.You don't "burn" them away.They just get smaller,unless you get liposuction.That's why I get fat FAST if I stray from my diet.

I have 12 weeks worth of Andarine,Cardarine, & Ostarine ready to go next month.I always knew I wanted the S4 & GW but was undecided on the third sarm I wanted to stack.I was reading up mostly on LGD,MK-677 & Ostarine.
After a lot of research I decided to go with the Osta for the healing qualities it has,modest gains & it's ability to aid in fat loss.I have injuries & don't want anymore.Both rotator cuffs torn,one repaired.Three herniated discs in L4,L5 & S1.I can not directly work my side delts because of this.I can work the front & rears though.I can't do heavy deadlifts either.I do light weight & lots of reps for my lower back.Also having problems with my neck lately.It feels like my spine is pretty much fucked most of the time,but I never give up.

Okay now for the question.My apologies for the wall of text.I just like to be thorough.

For Recomping ie: Gain muscle mass while losing fat.What kind of a diet should I do?I've read to burn fat you should have a 400 cal deficit & to add muscle you should have a 400 cal surplus.So how do you do both?Have neither a deficit nor a surplus?Would it be possible to gain lean muscle mass without a surplus of calories & would it be possible to loss fat without a caloric deficit?

I'm not looking to compete.I know that will never happen unless I can develop all three heads of my delts equally.I just want to look good & feel good.It'd be nice to turn a few heads at the beach too.

Stats:

Age - 47
Weight - 185
Height - 5'8"

Waist - 34" (goal 30-28)*
Chest - 44" (goal 46?)*
Arms - 16.5" (goal 19 maybe 20?)*
BF goal - under 10%

I haven't measured my legs yet,but they're proportionate with the rest of my body.

Thanks for taking the time to read this & I appreciate any advice you can offer.


*Whatever is proportionate.

 

[muskate]

Your best option for recomping is carbohydrate cycling. With carb cycling - you get the best of everything. Your low carbohydrate days (usually your rest days or easiest training days) are focused on fat loss and increasing muscle insulin sensitivity.

Your high carbohydrate days (usually your hardest training days) refuel glycogen levels and increase an anabolic environment.

I lay out how to create a carbohydrate cycling diet and provide a sample meal plan in this article here: http://www.evolutionary.org/forums/...n-program-article-trevor-kouritzin-32850.html

That article should give you all the information you need to create your own program but send me a PM if you want some help developing a diet individualized to you!

 

[Flanex]

Thanks muskate.There's a lot of great info there.Much appreciated.

 

[Flanex]

Sorry for telling ya'll my whole life story.LOL I ramble sometimes.

 

[Flanex]

What do you think of my first SARMs stack muskate?

 

[aggirl]

I think that you have lots of options here....

You could definitely do the sarms1 triple stack which is caradine, ostarine and s4. My husband used this for a recomp with great success.

I kind of like the idea of lgd, caradine and nutrabol honestly. I would also throw in some n2slin for before meals high in carbohydrates.

 

[Flanex]

I think that you have lots of options here....

You could definitely do the sarms1 triple stack which is caradine, ostarine and s4. My husband used this for a recomp with great success.

I kind of like the idea of lgd, caradine and nutrabol honestly. I would also throw in some n2slin for before meals high in carbohydrates.

That's a good idea with the n2slin,aggirl.Thanks

I've read just about everything about sarms there is in these past couple of weeks & I'm going to stack the LGD,GW & Nutrabol together for my second cycle,since the Nutrabol has a tendency to retain water I've heard.

 

[muskate]

That's a good idea with the n2slin,aggirl.Thanks

I've read just about everything about sarms there is in these past couple of weeks & I'm going to stack the LGD,GW & Nutrabol together for my second cycle,since the Nutrabol has a tendency to retain water I've heard.

That sounds like a good plan to me. The SARMS triple stack is a very good recomp/lean mass cycle. Get your diet and training dialled in and it'll be like pouring gasoline on an open fire.

 

[aggirl]

I agree. Nutrabol Is excellent. Maybe some slight water retention, but certainly nothing crazy. The one thing I notice when taking nutrabol is the drive to eat. I get famished (not really)...but it sure feels that way. You just have to be mentally aware of it and able to deal with it.

I'm female so that feeling of literally wanting to eat the refrigerator comes every month....but this lasts.

Some people take it at night so they sleep thru the cravings, but others end up getting up in the middle of the night to eat.

Personally, I take it with my first meal of the day.

 

[Flanex]

I agree. Nutrabol Is excellent. Maybe some slight water retention, but certainly nothing crazy. The one thing I notice when taking nutrabol is the drive to eat. I get famished (not really)...but it sure feels that way. You just have to be mentally aware of it and able to deal with it.

I'm female so that feeling of literally wanting to eat the refrigerator comes every month....but this lasts.

Some people take it at night so they sleep thru the cravings, but others end up getting up in the middle of the night to eat.

Personally, I take it with my first meal of the day.

That's good to know.I'll probably take it before bed,because the last thing I need is an increase in appetite.

I can totally relate to the "eat the whole refrigerator" comment.I feel like that all the time,especially on heavy workout days.

Thanks

 

[Masonic Bodybuilder]

Great advice above. I love Muskate's idea of carb cycling. This gives your body the calories it needs when it trains and less when it rests. The key is really to eat whole clean foods such as veggies, chicken, fish, rice, eggs, oatmeal, etc. This is actually more important than the actual calorie count itself.