Happy Monday Everyone! I was lucky to find myself poolside in East Hampton this weekend. While there, I realized that I had been there the same weekend of last year. So....I did a little ‘then and now’ shoot. • • •
My goal over the past year, has been the elusive ‘recomp’. Build muscle, burn fat, stay relatively same size. Being a fit model, it is important that my measurements meet the expectations of a client. Being consistent is never a problem, but if I want to reduce body fat I need to replace it with muscle or my measurements will be off. Enter the recomp. • • •
Firstly, its a long, slow, slow, slow process. I basically carb cycle, consuming carbs prior to and after workouts, and significantly reduced carbs on non training days. Next, I up my protein to at least 1 gram per pound of body weight per day, divided over 4-5 feedings. (Hint: you can only utilize .55g/kg body weight of protein per feeding) For me, that’s about 50g per feeding max.
Next, train as hard as you can. Half-ass effort will yield half-ass results. That may be fine for general health or maintenance, but you ain’t gettin no recomp. As you can see the results aren’t dramatic. I’m a bit fuller in the upper chest, legs more defined than last year, back, arms, shoulders more defined and filled out. But I measure exactly the same! 17 neck, 44 chest, 17 arms, 34 waist, 42 hip, 26 thigh, 17 calf. My only disappointment are my abs. Sadly, I haven’t figured out a way to carve them out without really reducing my waist. Thinking of adding weighted ab training this year to see if i can circumvent this. • • •
Hit me up with any questions with regard to this. I’ve dedicated my life to be a student of exercise science so that I can be a legitimate resource to those pursuing a fitness lifestyle.
Dueces ✌🏽 ***
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