Questions on The To Be a Beast article

Nutrition Q&A [Moderated]
1

Hi wonderful BBM folks,

I am 19, currently weigh 273 pounds, have a waist circumference (measured around the navel/belly button area) of around 47 inches. My 1 rep maxes are: 375 for the squat, 265 for the bench press, and 405 for the deadlift. I have done the SSLP, the Bridge, and am currently running the Endurance GPP template. I have read the “To Be a Beast” article and was wondering should I use the recomp or fat loss guidelines given by Jordan? Also, regarding the protein guidelines given for either fat loss or recomp should I be using the numbers you have given for my total bodyweight or lean body mass to calculate the protein needs?

2

I would use the fat loss guidelines unless your current intake is lower than what that works out to be. I would use LBM to calculate protein in your case.

3

Which calorie recommend should I stick to then? The 3116 calories the fat loss guidelines recommend or the 2696 calories that come from the macros added up with the modified protein number (228 P, 277 C, 74 F).

4

I would use the one with the modified protein number.

5

So more of a generic question: when calculating daily protein intake, at which body fat percentage would you switch from using total body mass to using lean body mass?

6

Anything over 35 BMI. If someone had a DEXA scan, something >27-30% BF.

7

Just to jump on this - having read the article, unsure of the major difference between fat loss and recomp (definition wise, I understand the differences in calories and macros etc.) Is recomp more for gaining muscle and losing fat at the same time, whereas fat loss is more for maintaining strength whilst losing fat?

Thanks

8

Pat Hughes;n37519:
Just to jump on this - having read the article, unsure of the major difference between fat loss and recomp (definition wise, I understand the differences in calories and macros etc.) Is recomp more for gaining muscle and losing fat at the same time, whereas fat loss is more for maintaining strength whilst losing fat?

Recomp is more of a weight maintenance while losing fat and gaining LBM. It’s usually slower and is not my preferred method.

Fat loss is more about weight and fat loss via a calorie deficit, though you can still get stronger whilst losing fat.

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