“Lean muscle” is one of the curiosest terms in your fitness jargon. This is a strange term because all muscle, as you may know, is the lean muscle. “Fat muscle” or “bulky muscle” is not there. However, this is a term that has worked in the fitness lexicon. The expression is used to convey the build-up process without adding fat or the idea of growing power without adding “bulk” in more specific marketing. Both are highly desirable, but none comes close to what people really want: the so-called Holy Grail of body transformation: the capacity to burn fat while also gaining (lean) muscle. This is known as body recomposition, and though it is challenging, it is not impossible, as some people would have you believe. In truth, recomposition can be made simple, despite the fact that it is anything but simple.
IT COMES DOWN TO DIET
When it comes to body recomposition, the most significant issue is what you eat. Although modifying your workout program can help, the truth is that the most significant component is your diet.
I’m explicitly referring to cycling as a sport. When it comes to dieting, the term “cycle” refers to modifying certain aspects of your diet on different days. Whether it’s a regular intermittent fasting technique, a ketogenic diet, or carb backloading, nearly every successful diet employs some form of cycling. There are still several elements to these scenarios, but all of them have one common thing: when you practice you eat more calories and more carbohydrates than you eat.
If you want to lose weight, you should eat more on activity days and less on non-exercise days. The effective utilization and recovery of energy is the primary reason behind this. Simply said, on days when you expend more energy, you must ingest more energy.
These things are vital for hormone optimization as well as assisting you to attain body recomposition. However, there are some additional benefits: in a 2005 study, Louisiana State University researchers discovered that calorie cycling can help you live longer; this conclusion was backed up by research undertaken by the National Institute of Health in 2008.
CALORIE CYCLING AT THE BASIC LEVEL FOR BASIC RECOMPOSITION
The phrase “training day” solely refers to a day on which you lift weights for at least 30 minutes for the sake of our discussion about body recomposition. Although other forms of exercise can be tough, recomposition can only be achieved if you complete at least 30 minutes of moderately intense weight training three times a week on a consistent basis.
After all, administering muscle is a vital recomposition factor, and resistance exercise is the most effective means of doing this. Let’s look at how many calories you should consume to achieve your fat reduction and muscle gain goals at the same time now that we’ve established that.
It’s a three-step procedure that goes something like this:
- Find out first of all how many calories you need to keep your weight. Fill out your MFP Diet Profile with your information, then select “keep my present weight” as your objective and click “update.” The figure you were given for Maintenance Caloric Intake, or Maintenance Calories, is the number you were given (MC).
- Next, figure out how many calories you’ll need for your workout day. Calculate your current MC by multiplying it by 15%. Remember that days when you solely lift weights are weight-lifting days.
- Find out, finally, how many calories you require throughout your day of rest. Reduce the amount of money you have in your MC by 10%. Any days when you don’t lift weights are considered rest days.
That is all there is to it. It’s that easy. Let’s take my own body to the test.
I currently weigh 197 pounds and have a height of 5’8,” with 10 percent body fat. My MC is 2,550, according to my fitness tracker. That seems about right for a guy of my stature.
I simply multiply that value by 15% to calculate my training day calories. It acquires that amount by multiplying 2,550 by.15, which is 383. I simply multiply that by 2,933 in my MC. On days when I’m lifting weights, this is the number of calories I’ll ingest.
After that, I want to know how many calories I use in days of rest. I remove 10% from my MC. I do that By multiplying 2,550 by,10, I get 255, which is 2,295, and remove it from my MC. That’s it, I know how many calories I have in my rest days to ingest.
While recomposition is challenging, it can be made simple with the right formula. There are many other methods to eat for recomposition, but this fundamental formula is the best place to start if you want to lose fat and develop muscle at the same time – the key to gaining that “lean” muscle you’ve been chasing.