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Body recomposition. Is when you lose fat and build muscle at the same time.

Could you share your experience on Crossfit, here or in another topic? I really sympathize with CF. Maybe after one or two years of HST I'll try it for a while. By now the priority is to get big.

Wungun, TBH I'm actually very skeptical about supplements. Here in Brazil the good ones cost a fortune and the affordable are just bad stuff, filled with soy proteins, sugar and so on. I was taking some good egg-protein, unflavored and pure, but after 8 months I can't manage anymore the smell...

Agree. I used to take egg-protein since whey is WAY expensive in Brazil, but I came to the point that I can't even smell it anymore. I'm currently on weight gainers on the w/o days and everyday a lot of milk, ham, meat and cheese. I'm getting very near the 1g/lb of BW this way.

I changed to something like. I'm eating a bigger surplus 24h after workout and maintenance cals the following 14h. It seems to be working well. In my case maintenance is around 3000 cals so I'm doing 4000 on w/o days and 3000 the other.

Awesome.

Jester, Your advise is sound. In my case I believe that I don't need adjustments. I train 8am and except for the breakfast (that's before training) all other meals are post training, so if I eat 800kcal for breakfast (usual) I target to eat 3200kcal during the rest of day (post training!) and...

Hello, For my 5th cycle (bulk) I found that my average caloric intake for bulk should be around 3500 kcal (37yr old, 6' tall and currently 213lb). I have a desk job and train 3 times a week. I took 3000 kcal as being my maintenance. I'd been cycling calories in the earlier cycles, going on...

Resurrecting the topic... OP, if you don't mind taste you should try some egg protein. Here in Brazil at least is half the price (or less) than Whey and has a good absorption. Whey is heavily overpriced in Brazil and there are plenty of fake or underdosed products around.

Thanks for the suggestion. I took 9 days off and decided to begin this 5th cycle already in the 10's. My SD worked well since the first workout of 10 was tough as hell. Is even possible to doubt I could handle the progression.

Ok, fine. Will take a SD and see. Thanks.

Well, in this case maybe I could jump right into the 10's and forget the 15's week. I'm a little tired of the heavy 5 loads. What do you think?

By the way I'm currently ending a cycle next week and I also plan to start a new one without taking SD. I'll do the 15's weeks. What worries me at the moment is if hitting the light loads of 15's without an SD will be enough to stimulate growth in my muscles, since they won't be deconditioned...

I suggest you read Totentanz HST ebook. Metabolic work is also addressed there, look for pages 36 to 38. By the way I'm currently ending a cycle next week and I also plan to start a new one without taking SD. I'll do the 15's weeks. What worries me at the moment is if hitting the light loads...

Sorry, I understood that you were doing incline bench press (for pecs) and nothing for shoulders. So I suggested to change for a shoulder exercise (barbell press).

I'd drop incline bench and add standing barbell (or dumbbell) press for focus on shoulders.

A little better picture.

Okay, some bad pictures in the other topic.

Not very good but it's all for now. I'll try to catch better pictures soon. Muscles are cold. Please don't notice my fat belly, I've been bulking for 6 months (lol).