How do I do a body Recomposition ?

>>42840509
Recomp means eat at your maintenance while lifting and still attempting progressive overload. Ensure macros and micros are optimised. That's it. In theory better nutrition + overloaded muscles = body uses food energy for muscles and bodyfat energy for energy. In practice, it would be quicker to bulk and cut or vice versa depending on your current situation.

>>42840553
not op, but am 190lbs, and manlet, good lifts, cut or bulk through winter

>>42840553
Got it thanks, this video sums it up nicely too, it's basically what you said : https://www.youtube.com/watch?v=g-PBGCIVAgg&ab_channel=PictureFit
Still not sure about the recomp method I shoud go for though: maintenance everyday or alternate between surplus and deficit days..

Also on a recomp should you get 0.8 or 1.0 g/lb of protein ?

>>42840509

So you should only cut if you're over 18 and have been lifting for more than 2 years?

Also what routine is best suited for a recomp? Is an upper/lower split fine?

recomp is a meme where you take 100x as long to accomplish what you could have done more efficiently with a cut and subsequent bulk

listen to an actual expert and not some fucking youtuber (PhD exercise science, former professor of exercise science at temple university, part of Juggernaut Training Systems which trains pro athletes and powerlifters, part of Renaissance Periodization, former powerlifter and current bodybuilder)

https://www.youtube.com/watch?v=5pkbrTpKaj4