Eric Roberts breaks down body recomposition into concrete steps: walk 8,000 steps daily, lift heavy 3-4 times a week, eat 0.8-1 gram of protein per pound of goal weight, maintain a 250 calorie deficit, and drink one ounce of water per pound of body weight. Carbs go around your workouts.
Body recomp for dummies. Walk 8,000 steps per day. Lift heavy weights 3 to 4 times a week for 5 to 12 reps. Eat in a small calorie deficit, 250 per day. Eat 0.8 to 1 gram of protein per pound of your goal body weight. Eat that protein every 2 to 5 hours. Eat the majority of your carbs pre and post workout. Drink your current body weight in ounces of water per day.
