I’ve been working on losing weight and am hovering around 18% body fat. Someone made a comment on a thread about recomp that it’s hard to recomp at less than 20% body fat.
I am trying to do some sport specific training (i.e. not just lifting) while hoping to get down to 12% body fat or so and am definitely struggling to see much change. That comment made me want to ask about the science behind recomping at less than 20% BF and what to do instead.
Cals in vs cals out is and will always be the number one factor in weight loss. From there it’s quality of foods, optimal amount of protein, and making adjustments as things stall along with giving diet breaks properly along the way. Strength training, sleep, hydration, and sprinkling in cardio for cardiovascular health and helping to burn some additional calories are keys to losing as much fat as possible and retaining as much muscle as possible.