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Body Recomposition Workout and Diet Plan

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Q. I am 31 years old, six feet tall and weigh 232 pounds. I workout four days on, one off and would like to get super huge and lean. My question is, how can I do this but stay at 232 pounds? I don't want to get heavier, just better. My diet is made up of wholesome foods, and I take a protein drink to ensure that my body is kept in positive nitrogen balance. I do cardio before and after each workout also. Is my goal possible, Mr. Gironda?

A. If you want to become bigger and leaner while maintaining your current bodyweight, you must do a body recomposition, meaning you must change your ratio of lean muscle mass to fat. Doing this requires that you find the right balance between aerobic conditioning and weight training. While you are losing body fat, your muscle mass must increase. The best way to do this is to gain more strength while at the same time keeping your bodyweight constant. If you are getting stronger but not heavier, you know that your body composition is changing for the better. The mirror will confirm this fact.

Keep your diet high in protein, but moderate in carbohydrates and fat. Don't train more than three days in a row, and keep you cardio sessions under control. Too much cardiovascular exercise can severely retard your body's anabolic activity. If you start to lose weight and strength, cutting back on cardio may be necessary - that or increase food consumption. The process you want to undertake is not one that can be hurried. In time, with consistency and dedication, your 232 pounds will be an entirely different 232 pounds, more muscular and leaner.

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