Thread: not necessarily carb cycling...

If you want to try for a recomposition effect (gaining lbm with minimal fat gain) there are a couple of things you might want to consider. It has been suggested to try a moderate surplus (maybe 200-300 kcals over maintenance) over an extended period of time. Shoot for about .5 lbs muscle built each week or at most 2lbs per month naturally. When I tried this approach, I found out I was doing little more than maintaining and wasn't going anywhere fast. Just not enough cals.

Exercise is one of the best nutrient partitioners available so you might look to optimize your training and make sure are trying to enhance the paritioning (loaded and fundamental concept). Examples include using HIIT to limit fat gain (just meant as an example not a strategy I use personally).

I also suggest taking a look at how UD 2.0 is structured by lyle mcdonald. Many have had success using the mass version of that diet for muscle building purposes.

However, given your stats, if I were in your shoes, I would just plan to do a more traditional bulk and cut process, making sure to optimize anabolism while bulking (plenty of calories, protein, sleep and a non-retarded training protocol). It is tougher to build muscle than it is to lose fat imo lb for lb. Fat stores can increase/decrease very rapidly in comparison to muscle.

I don't think there is anything so special about distributing carbs as the example you gave indicates. Other things are far more fundamental. If it helps you stick to the diet, go for it. Take a look at the articles posted at bodyrecomposition as well as the forum posts here and there. See if you don't agree.

thanks for the reply

pretty awesome how after about 3 or 4 days of this diet my muscles were a lot harder. then again i was smaller too. i think i may just end up doing with what you suggested, bulking then cutting, it's winter anyway, so it seems like a good decision

3000 calories per day anyone?