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Thread: Recomp at 255

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    Registered User PhilLeotardo778's Avatar
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    Recomp at 255

    Hello.

    Currently I am 21 years old, 255lb at 6ft. I considered myself a hardgainer until I dirty bulked in January of 2020 and went from 175 to 255 in the span of a year. While I did put on the size I desired as well as the strength, I now want to loose some fat. My activity is light and I work out around 7 hours every week.

    What would an ideal range for macros be for my specifications if I wanted to cut some fat off while still gaining muscle? More specifically carb range, because I am reading a lot of conflicting information regarding such. Thanks
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    team ketchup AdamWW's Avatar
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    Originally Posted by PhilLeotardo778 View Post
    Hello.

    Currently I am 21 years old, 255lb at 6ft. I considered myself a hardgainer until I dirty bulked in January of 2020 and went from 175 to 255 in the span of a year. While I did put on the size I desired as well as the strength, I now want to loose some fat. My activity is light and I work out around 7 hours every week.

    What would an ideal range for macros be for my specifications if I wanted to cut some fat off while still gaining muscle? More specifically carb range, because I am reading a lot of conflicting information regarding such. Thanks
    I’m sorry but I have to ask…





    Why didn’t you stop bulking so quickly when you realized you were putting on weight so fast?
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    I’m sorry but I have to ask…





    Why didn’t you stop bulking so quickly when you realized you were putting on weight so fast?
    This. TBH I think you really should just focus on weight loss rn, OP. At your size, you will likely gain muscle even in a deficit. I think you should eat whatever makes you lose 2 lbs per week. You can recomp well once you get to a healthy weight.
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    It probably would help if you were more specific about your goal beyond "cut some fat off while still gaining muscle" and also provided more info or pics for detail on your current body comp.

    Hard to get an idea otherwise since your idea of a bulk was an 80lb weight gain in a year.
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    Just to add another question: what are your current strength levels?
    The power of carbs compels me!
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by PhilLeotardo778 View Post
    Hello.

    Currently I am 21 years old, 255lb at 6ft. I considered myself a hardgainer until I dirty bulked in January of 2020 and went from 175 to 255 in the span of a year. While I did put on the size I desired as well as the strength, I now want to loose some fat. My activity is light and I work out around 7 hours every week.

    What would an ideal range for macros be for my specifications if I wanted to cut some fat off while still gaining muscle? More specifically carb range, because I am reading a lot of conflicting information regarding such. Thanks
    You need to concentrate on fatloss and muscle maintenance at your weight.. You can run a big deficit, say 1,000 cal deficit a day and shoot for 2 lbs of loss per week.

    As far as carbs they aren’t the enemy however when you go into a decent deficit that is the macro that is generally minimized as protein and fats are maintained for muscle maintenance and hormonal balance.
    Last edited by Tommy W.; 06-15-2021 at 06:34 AM.
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    I mean I would have probably stopped the bulk at 200-210. And done that over a year.

    It’s time to cut. On the plus side you probably did put on quite a bit of muscle
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    I'd suggest 200gm protein, 80gm fat, the rest carbohydrate, up to 2000 calories per day.
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    Maybe OP's changed his mind but he has said he didn't want to lose weight.

    Originally Posted by PhilLeotardo778 View Post
    I am 6'1 255, bulked for a year, but really have never done cardio. What are some tips on doing cardio for heart health, but keeping my weight at the same time, both muscle and fat.

    (I'm not sure why it says I'm 51, but I am 20)
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    'I considered myself a hard gainer until I dirty bulked and put on 80lbs in a year'.


    That made me laugh I have to say. Imagine if you were not a hard gainer op. You could have easily put on 160lbs
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    Originally Posted by AdamWW View Post
    I’m sorry but I have to ask…





    Why didn’t you stop bulking so quickly when you realized you were putting on weight so fast?


    Believe it or not, when I orginally hit 245, I was not that fat, my mid section look very normal, & I had a lot of muscle. So I was fine in terms of where the fat was being distributed. Now, I got lazy, & the love handles are rather accentuated, so I want to cut down some of the fat while not loosing any muscle if possible. Time really is not an issue for me as well, so I don't care how long it takes.
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    Originally Posted by Strawng View Post
    This. TBH I think you really should just focus on weight loss rn, OP. At your size, you will likely gain muscle even in a deficit. I think you should eat whatever makes you lose 2 lbs per week. You can recomp well once you get to a healthy weight.
    How would I still gain muscle at a deficit?
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    Originally Posted by air2fakie View Post
    It probably would help if you were more specific about your goal beyond "cut some fat off while still gaining muscle" and also provided more info or pics for detail on your current body comp.

    Hard to get an idea otherwise since your idea of a bulk was an 80lb weight gain in a year.
    Refer to Post #11
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    Originally Posted by AdamWW View Post
    Just to add another question: what are your current strength levels?

    I was very strong the first couple months of 2020 compared to my lifts prior to dirty bulking, but I was being stupid hitting PR's every week with my newbie gains, so I eventually got tendonitis in a couple places & now I just focus mainly on reps. The only lift I can max out on without getting hurt is DLs, but I rarely DL anyway.
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    Originally Posted by Tommy W. View Post
    You need to concentrate on fatloss and muscle maintenance at your weight.. You can run a big deficit, say 1,000 cal deficit a day and shoot for 2 lbs of loss per week.

    As far as carbs they aren’t the enemy however when you go into a decent deficit that is the macro that is generally minimized as protein and fats are maintained for muscle maintenance and hormonal balance.
    So I should keep my protein/fat at maitenance for my weight while minimizing carbs? Or should I focus on high protein whilst minimizing carbs
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    Originally Posted by snailsrus View Post
    I mean I would have probably stopped the bulk at 200-210. And done that over a year.

    It’s time to cut. On the plus side you probably did put on quite a bit of muscle
    Yeah I was nowhere near satisfied at 210, but I did put on some good muscle.
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by PhilLeotardo778 View Post
    So I should keep my protein/fat at maitenance for my weight while minimizing carbs? Or should I focus on high protein whilst minimizing carbs
    Best to keep protein high as possible while minimizing carbs to hit your calorie target. You HAVE to hit your calorie deficit target calories regardless
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    Originally Posted by PhilLeotardo778 View Post
    I was very strong the first couple months of 2020 compared to my lifts prior to dirty bulking, but I was being stupid hitting PR's every week with my newbie gains, so I eventually got tendonitis in a couple places & now I just focus mainly on reps. The only lift I can max out on without getting hurt is DLs, but I rarely DL anyway.
    So, not very strong.
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    Originally Posted by TolerantLactose View Post
    So, not very strong.
    As of now, no.
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    Originally Posted by PhilLeotardo778 View Post
    As of now, no.
    At least give us some numbers rather than a vague description of your training status. Also, a pic would be helpful. I strongly suspect you're not realistically assessing your body composition.
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    Originally Posted by TolerantLactose View Post
    At least give us some numbers rather than a vague description of your training status. Also, a pic would be helpful. I strongly suspect you're not realistically assessing your body composition.
    Gonna be honest, barely ever did PR's after I injured myself, besides DL. I was deadifting 405 for about 5 reps, but I never went up from there because I dont dl often. I know I can bench over 245, not easily though, so I stick with incline movements. Squat fluctuates between 255 for around 5 reps & lower weight from there because I don't squat often as well (Slacked on legs because a lot of the fat went to my legs, so my legs had the look I desired without actually having strength).

    My body composition is pretty simple, I have fat distributed everywhere, but it is now going to my mid section more than I would prefer as opposed to when I first gained the weight. I know to lose fat, fat needs to be lost overall. I don't want to be lean, just want to loose fat until I deem enough was lost.
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    Honestly, I'd be surprised if you were <35% bf. You don't have to worry about being too lean.
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