6'2" 245 Recomp/macro help w/pics

[Concentrated]

Hey guys, new member here. I am 20 years old, initially I was 180lbs before I started working out when I was 16/17 now at 20 I am 245lbs. Last year I bulked to 250 (with no real food consideration). Was a much higher bf, after a 6 month cut I was 205lbs. I plan on getting a coach for this because I plan on competing, but first I want to try it for myself.

My diet will be a recomp or possibly into a lean massing. I track all my macros and everything, I dont go by calories on the labels since they are most times off by a few so I just multiply p/c/f by their values. I tried Keto for two weeks just to see what its about.. Not for me. I was fine without rice and such but not being able to have fruit or little snacks killed me. I have always held fat on my hips no matter how hard I try to lose it. Genetics from my dad, here are my macros I have come up with, activity factor of 1.6. I will be doing HIIT on my off days, routine will be PHAT with slight modifications.

BMR 2361X1.6 = 3777c
Lifting 4000 400/450/66
Rest 2700 400/140/60

I am not looking for a free meal plan, thats just not realistic to ask for. I am however looking for critique and help. I mentioned earlier I want to compete, this is a goal I have for when I am 22. So I have ~ a year and 3 months tops. My reasoning is I simply want to win as many things in my first show as possible.

PICS
First 2 are at 205lbs

[Concentrated]

PICS cont'd

Picture 1 is at 235ish
Picture 2/3 are the most recent 1 week old

Also my avi is at 245lbs along with 2 and 3

[Praetorian]

First thing you need to do is decide what your goal is. Recomp is a nice way of saying i want to add a tiny bit of muscle and lose a tiny bit of fat...in the end you've accomplished very little because you have chosen to do two things less than optimally. Do you want to add muscle or drop fat...pick one the rest is easy. The type of diet you do will be dependent on how your body responds to carbs. If you are insulin resistant you will not respond very well to carb cycling...if you are are not very insulin resistant then you will be able to eat more carbs and still get lean.

Now the second and probably most important question is...do you "want" to compete? OR would you "like" to compete? These two questions are VASTLY different! If you'd like to compete...you can try this diet or that diet, switch between that training program and the next...etc etc. and probably never end up doing a show or being in any competitive shape. On the other hand if you "want" to compete then you are willing to do what works...in other words make sacrifices necessary to get where you need to be ie. competitive. So then the idea of not having snacks or not having fruit etc no longer exists in your mind set. Competing is hard work and takes a certain mindset and is not for everyone. Are you prepared to be hungry all the time? Are you prepared to have low energy and still drag your ass to the gym and get under the squat bar with hundreds of pounds and grind out rep after rep? Are you prepared to get up when its still pitch black and cold out an do an hour of cardio (sometimes in the snow or rain) before eating breakfast? Are you prepared to go to school or work hungry, study or work for 8 or 10 or 12 hours and then hit the gym for an hour and a half and then do another cardio session?

The reason I pose these questions to you is not to dissuade you from competing but to make sure you know exactly what to expect because it takes alot of effort, time and money to be competitive so why waste all that if if is not really what you want. If it is truly what you want then i applaud you for accepting the challenge and your willingness to do what is necessary to get the job done.

There are also many intelligent guys here that will help guide along the way...but make no mistake you will need to make many sacrifices to get there...and if you do it will be very rewarding.

Good luck!

P


P

[Concentrated]

^ I Appreciate what you have said, my choice would be lean massing then. As for competing.. I will be competing. There is nothing I want more.

[Praetorian]

For a lean mass diet you will need to have 6 meals plus a PWO(75g pro + 75g carb) shake. Each meal should contain 55-60g protein (9oz meat cooked) plus 20-25g fat. Your carb intake will be mostly around training and a bit for breakfast. I would suggest 50g breakfast, 75g in meal prior to training, and 75g PWO. Start with that and se how you react...if you start putting on fat reduce the PWO carb intake a bit. I dont count calories because i thinks its inaccurate at best. Get in your specific macros and youll be fine. Add veggies to meals as well and some berries to breakfast. The most important thing is preparing your food before hand, knowing how much you are eating...which means measuring it not guessing and taking food with you where ever you go.
P

[Concentrated]

Thanks, I will follow your grams per meal, and see how I do. I already keep a food journal with specific measurements and track it for everyday, so that wont be any more difficult

[GYMBRAT]

Thanks, I will follow your grams per meal, and see how I do. I already keep a food journal with specific measurements and track it for everyday, so that wont be any more difficult

Isnt it awesome to have free help from someone like Prae etc?!?! haha wish I had these resources when I was your age!

Best of luck to you and give it your all!!!

[Concentrated]

Isnt it awesome to have free help from someone like Prae etc?!?! haha wish I had these resources when I was your age!

Best of luck to you and give it your all!!!

Extremely!! All this help on this forum is going to be great and keep me grinding out

[razorsedge]

For a lean mass diet you will need to have 6 meals plus a PWO(75g pro + 75g carb) shake. Each meal should contain 55-60g protein (9oz meat cooked) plus 20-25g fat. Your carb intake will be mostly around training and a bit for breakfast. I would suggest 50g breakfast, 75g in meal prior to training, and 75g PWO. Start with that and se how you react...if you start putting on fat reduce the PWO carb intake a bit. I dont count calories because i thinks its inaccurate at best. Get in your specific macros and youll be fine. Add veggies to meals as well and some berries to breakfast. The most important thing is preparing your food before hand, knowing how much you are eating...which means measuring it not guessing and taking food with you where ever you go.
P

Take this and the quote above from P and digest them...fully...and you will be on your way. Commitment and sacrifice are not just colorful words....just as important as your diet and gym play....

[Concentrated]

Take this and the quote above from P and digest them...fully...and you will be on your way. Commitment and sacrifice are not just colorful words....just as important as your diet and gym play....

haha I have buddy! Everything will be thrown into my regiment very very shortly