I have been to the gym on and off for like 2+ years now but I have been super inconsistent because of my poor planning and general lack of knowledge. My body type is skinny fat and I was looking to cut before bulking but then I came across this magically process - Body re-composition!!!
A lot of those youtube channels like Altheanx, Jeff Nippard etc swear it works for beginners and further research on google checks out. My question is I am doing the 5/3/1 workout and wondering if this will work with the body recomp routine?
Has anyone had any luck with body re composition? What program did you use?
I am 174cm tall and I weigh around 69kg right now, body fat is probably 20-25% (I have attached a body pic). My maintenance calories is around 2100cals, I will be eating at 500cal deficit so around 1600cals which puts me at losing 0.5kg a week. My protein intake will be 2.3x body weight in kg which is 150g. Assuming I am only losing fat, after 24 weeks or so I would lose 11.5kg, all of which is fat and that puts me at a 10% body fat after which I would start clean bulking and switch to a hypertrophy program.
My strategy for training program is to use a strength building program like 5/3/1 to increase strength while body recomping. I am really hoping some personal trainers or guys with some experience in body re composition and confirm whether this is a solid plan.
5/3/1 is 4 days per week. One main exercise which follows the 5/31 routine followed by two accessory workouts which follow 5 x 10reps and ab workout. With my 5/3/1 exercise, last set will be to failure. Every week i increase upper body exercises by 2.5kg and lower body by 5kg (eventually it will taper out to 2.5kg). Exercises are as follows with first being the 5/3/1 main exercise
Day 1 - Squats, Leg Extensions, Calf exercises
Day 2 Bench, Incl Bench, Dumbell rows
Day 3 Dead lift, Romanian dead lifts, weighted hip thrusts
Day 4 Landmine shoulder press, close grip bench press, pull ups
Please let me know if you need anymore info. Thank you for your assistance.