T Nation

Need Nutriton Advice for Slow Cut/Recomp


#1

So finally decided to get into power lifting. I'm not doinh competition until I feel I'm at a good level to compete. I'm 25 6'0 240lbs 25%bf eating roughly 2400 cals 35p/35c/30f

Lifting with team 2x a week and lifting on my own 2-3x a week with 1-2 days cardio (wind sprints & cycling)

I've been at a plateau for a few months I'd like to keep strength and some carbs but Dont mind cycling them for cardio and lifting days.

Not sure how to go about this to cut bf% and build muscle.

Any advice helps!


#2

[quote]card1017 wrote:
So finally decided to get into power lifting. I’m not doinh competition until I feel I’m at a good level to compete. I’m 25 6’0 240lbs 25%bf eating roughly 2400 cals 35p/35c/30f

Lifting with team 2x a week and lifting on my own 2-3x a week with 1-2 days cardio (wind sprints & cycling)

I’ve been at a plateau for a few months I’d like to keep strength and some carbs but Dont mind cycling them for cardio and lifting days.

Not sure how to go about this to cut bf% and build muscle.

Any advice helps!
[/quote]

Your mileage may vary, but I’ve been able to do more a recomp eating right at maintenance on training days, then eating at a 500 calorie deficit on off days, keeping protein intake the same on off days, but limiting carb intake to 75-100g, then the remaining deficit coming from a slight reduction in fat calories (that amounts to a 500 calorie reduction from maintenance for me). You’ll want to incorporate some form of reasonable conditioning work too.


#3

[quote]card1017 wrote:
So finally decided to get into power lifting. I’m not doinh competition until I feel I’m at a good level to compete. I’m 25 6’0 240lbs 25%bf eating roughly 2400 cals 35p/35c/30f

Lifting with team 2x a week and lifting on my own 2-3x a week with 1-2 days cardio (wind sprints & cycling)

I’ve been at a plateau for a few months I’d like to keep strength and some carbs but Dont mind cycling them for cardio and lifting days.

Not sure how to go about this to cut bf% and build muscle.

Any advice helps!
[/quote]

Couple of things.

One: welcome to PL. It’s awesome.

Two: don’t worry about getting to a ‘good’ standard. Being a bloke anywhere between 198 and 275 lbs makes getting to a good standard very, very tough. Its tough in ANY weight class but the 198, 220, 242 and 275 are the toughest (well, they are where I am). So, just find a local meet 10 to 15 weeks out, sign up and compete.

Three: leads on from two, no-one apart from you cares how much you total. You’ll get cheered on no matter what and will get tons of help and advice.

Four: you might want to reconsider how you train a little. That is a lot of days training. Most PL training seems to be three to four days a week. You can do some condition but you want to be careful it doesn’t negatively impact recovery. Try something like Cube or Candito or even Mike T’s RTS. I’ve also heard good things about 5th Set For Powerlifting They’re all dyed in the wool programs. In short, drop the a bunch of the cardio.

Five: you’d be surprised how little (read no) cardio you need to drop fat if you’re eating right. My bodyfat has dropped using the very, very simple carb cycling approach set out in ‘Carb cycling for non counters’ from T-Nation. No conditioning. Nada. Zip. All I do is walk 4 to 8 km at a relaxed pace almost every rest day (and I only lift 6 days per fortnight).

Hope that helps. Best of luck.