Nutritional Strategies for Body Recomposition

I also want to take a little roll with the whole fact that you can't full speed muscle growth. Yeah, it's like your body has a finite speed at which it can do things. So, and if you look at, you know, the way to build muscle long-term is keep your protein at a high enough point and get, match your calories to your TDEE. If you have a little bit of flub you need to lose, eating a slight deficit, you could eat a slight deficit. You're still going to put on muscle. Just don't crank a hard deficit. And when you lose that, when you tidy up a little bit, now you can crank the calories back up a little bit. Don't go too high. Like your body can only can only make enough digestive juices. It can only make enough transport proteins. It can only they can only do so much. So if you want to just get really big go ahead and eat your seven eight thousand calories But you going to be big and fat You not going to like the way you look You going to look like a fucking melted candle So and you constantly going to be having to diet that off Just accept that you know work at your TDE and eat it maintenance and see how see how you respond to it. Maybe you see that you're starting to lose a little belly fat. All right, cool. Like that's great. Or your arm circumference is going up or your leg circumference is going up. Your chest circumference growing up, but yet you look like you're getting leaner, happy days. If you're, if all of those are going up, but you look like you're getting too thick in the stomach, well, maybe, maybe you just exceeded your ability to utilize that energy. And that excess energy is going to be put in the fat cells where it's going to be completely fucking useless for making muscle. So no, you don't. I mean, you, they've shown it in the literature. They've shown you don't even need a surplus to put on muscle. If you have stored energy on your body, um, you, you, like I said, you don't want to go into like a 40% deficit, but if you were doing like a 10% deficit and you kept your protein high and you just went going, you'd make a really nice recomp over time. Um, and then, you know, if, if you thought you could squeeze more out of it at 5%, at 5%, at, and the minute you see you're starting to get sloppy, take 5% out and tidy yourself up a little bit. But, these people who do they go wild swings of massive bulking and crazy dieting it's insanity like you can't force your body to move faster than what it's designed to do unless you're willing to take illicit drugs and this is what and what he's trying to say is that if you are over fat which is stored energy because otherwise you're better served in maintenance on the upper end with maybe like a slight surplus of 100 calories to get the most out of it because a lot of us want to see some physical change and you're not going to see physical change if you're dawdling at the bottom end of maintenance and the leaner you get aka just like us as average people and you don't have a lot of stored body fat stop trying to do both at the same time yeah