Basic Body Recomposition Plan

Your program doesn’t need to be sexy. Get stronger, be efficient, recover, eat sensibly. Here’s a sample:

Exercise

• Weight training 3x per week.
• Cardio will be done mainly low intensity (aerobic) – 2-3x per week.

Day 1

Barbell Floor Press

• 4 sets of 5 @ 70% (final set AMRAP)

Barbell or Dumbbell Reverse Lunge

• 3×7, finish with 1 additional set (lighter) x 10-12

Pull-Up/Pull-Down (if able to do weighted pull-ups, great, 3×5)

• 3 x 8-12

Back Extension

• 2×15-20

Day 2

30-40 min activity with heart rate averaging around 120-140 bpm.

For example – Bike ride, medball or bodyweight circuit, walk/jog, tempo training

Day 3

Trap Bar Deadlift or Goblet Squat

• 70% – 4×5 or Goblet – 3 second lower 3×7

Chest Supported Row

• 15/12/10 – up each set

Banded Pull-Through

• 3×12-15

Incline Dumbbell Press

• 2×12-15

Day 4

30-40 min activity with heart rate averaging around 120-140 bpm.

For example – Bike ride, medball or bodyweight circuit, walk/jog, tempo training

Calories

• Average male will start at 12,000 calories total for the week
• Average female will start at 10,000 calories total for the week

*Each week this is reassessed and potentially adjusted.

Macronutrients

Things to consider

• If possible, keep starchy carbohydrate to pre-workout on training days, second best place is post-workout, keeping the rest of the meals with protein, fat, vegetables.
• Try to have a minimum of 25-30g of protein either pre or post-workout.
• The majority of your food choices should come from whole foods but you can find room to blend in some of your favorite foods to keep you sane.

Males on lifting days

• Calories – 2,000-2,250
• Protein – 150-200g
• Carbohydrate 200-250g
• Fat – 55g

Males on off or low intensity day

• Calories – 1,500
• Protein – 170-180g
• Carbohydrate – 50-70g or less
• Fat – 65-70g

Females on lifting days

• Calories – 1,500-1,700
• Protein – 90-125g
• Carbohydrate 125-150g
• Fat – 45g

Females on off or low intensity day

• Calories – 1,200
• Protein – 100-115g
• Carbohydrate – 30-50g or less
• Fat – 55-60g