Body Comp Regressing on Recomp?

Nutrition Q&A [Moderated]
1

Good Morning

Stats:
30yo Male
6’2"
220lbs.
39" Waist

Main Lifts if it matters based on E1RM:
Squat- 340lbs.
Deadlift- 350lbs.
Bench- 230lbs.

I have used the research function to try and obtain as much information as I could but am still perplexed. I’m about to start week 7 of The Bridge and have been running calorie intakes based on the “Recomp” guidlines in TBAB. Daily caloric intakes and macros have been consistent day to day with no carb cycling. During the first 2 to 3 weeks of the current program, I noticed body composition changes for the better. Although I was not taking weekly measurements of weight and waist circumference, the changes noticed were in the mirror and the way pants were fitting. Definition in upper abdomen becoming noticeable, and pants fitting looser which told me that my body had instantly reacted to the different stress of the new programming in The Bridge. Fast forward to now, and while strength gains and some size have been progressing, the “fluff” around the waist and chest has regressed.

As for my question. With caloric intake based on “Recomp” guidelines, shouldn’t I either be noticing a slight decrease in fluff gradually? And/or have any weight gain contribute to positive weight gain and not increased fluff? Trying to figure out if it’s my diet alone or diet combined with programming intensity that is leading to slight regression in body composition. I read in other thread topics that you suggest not carb cycling until the waist is <37". I also am misunderstanding what is meant in the TBAB article when you say Carb adjustments may have to be made based on an individuals “sensitivity” to carbs. I assume this means weight gain?

Thank you for any help

2

Ideally, yes. That said, it is helpful to keep measurements so as to have a combination of objective and subjective inputs and have a better idea of what to do overall.

I would expect weight gain to be partially fat and partially muscle, as dictated by the degree of surplus (if present), training, and genetics.

Now here is the thing, SJ, I do not know that the recomp guidelines in the article are appropriate for you. On a true “recomp” diet, I wouldn’t expect any weight gain, but I would expect a decreased waist measure. It would be nice to have those measurements to see if that’s what happened or if you’ve been in a calorie surplus and gaining weight, you know?

I wouldn’t change anything for 2 weeks and start recording your weight and waist, then adjust from there based on your needs.

3

Thanks a lot Jordan

Could this be a situation where my body is adapted to the current stress levels?

I will maintain current caloric intakes as per your recommendation. Thank you

Steve

4

What do you mean?

5

Meaning, in the first few weeks, was the initial change that I noticed a result of the immediate adaptation to the new programming, and then my body adapted to the different levels of training intensity which led to what seemed like stalled progress in body comp change?

6

No, that would be very unlikely.