Overweight dude joins the gym

Trainer puts him on a treadmill

The rationale is to lose weight first and then build muscle

Our fat dude works hard on treadmill and elliptical

Most give up after few days

But our determined fat dude endures this torture

3 months later....
Our fat dude becomes skinny fat

Metabolism wrecked

Zero muscle development

Zero knowledge on how to train

But our knowledgeable trainer boasts that his client lost 15kg in 3 months and gets new clients

This is the story of most Indian gyms
How to save our fat dude?

The answer is Body Recomposition

Overweight people have the advantage of losing fat and gaining muscle simultaneously

Even though they are on caloric deficit, the fat stores in the body provide a suitable environment for muscle growth
How to do body recomposition?

If you're overweight

1. Go on a Caloric deficit of 500 calories

2. Eat 1.25-1.5gm/lb of protein daily

Protein intake is the deciding factor in body recomposition

If you don't get it right, you will not be building any muscle
Once you lose significant amount of weight, say 10-15kg then you can switch to maintenance

1. Eat maintenance calories

2. Protein intake - 1.25-1.5 gm/lb daily

Your weight remains same

Only mirror and your shirt sizes will tell you whether you are undergoing recomposition

Our fat dude will be lifting weights from the day one

He trains like any other gym bro who is trying to put on some serious amount of muscle

He will get a solid muscle building program designed by any expert and stick to it for an year

There is no shortcut here
Why body recomposition?

What's wrong with the old bulking and cutting cycles?

1. Our fat dude has no muscle to reveal once he loses the fat - He will be skinny fat

2. Our fat dude is already fat, can't bulk bro

So body recomposition is an ideal solution here
Advantages of Body recomposition

1. Losing fat and gaining muscle simultaneously

2. Forms long term habits of working out and eating high protein daily

3. No need to endure the torture of crash diets, no carb and keto diets

4. Fat dude becomes a chick magnet
Here is my body recomposition over an year

I stuck to AJAC's programs and got the results

Achilles program is the foundation of my transformation

If you want a solid program to fuel your transformation, get it here (affiliate link) 👇
Special thanks to @PragmaticYodha for encouraging me to write this thread 🙏

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More from @BhavanChad

16 Oct
Spicy chicken curry with white rice is the recipe for weight loss

Prove me wrong!
Everyday Spicy chicken curry recipe:

1.Fry onions,green chilli, curry leaves in olive oil

2. Wash your chicken pieces and put them in the pan with the fried onions, chilli and curry leaves

3. Add salt,chilli powder and turmeric powder and mix it

4. Add some olive oil

5. Cover the pan and let the chicken boil

6. As the chicken boils, it oozes water

7. Boil the chicken till all the water evaporates

8. Now add Ginger garlic paste and Garam masala

9. Fry the chicken for 2-3 min so that the raw garam masala also gets fried

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4 Jun
Lifting weights is not just about vanity

Life lessons from lifting weights

Building a decent amount of muscle takes atleast 5 years

Lesson - Life is a long-term game

Stop chasing short term goals

Start pursuing long-term goals that take a decade to accomplish

Rome was not built in a day
Small muscle gains made every week compound over a long period of time

Lesson - Consistency is the key in achieving big goals

You need to form daily habits and make small improvements that compound over time

This is how big goals are achieved: "Consistency and Compounding"
Read 7 tweets

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