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Overcoming Pandemic Malaise: 28Lb Body Recomp Journey

Follow a user's 6-month journey from detraining to muscle gains with a calorie deficit and surplus plan, calorie cycling, and upper/lower splits.

Article by Madeleine Smith

A progress pic of a 5'9" man showing a fat loss from 228 pounds to 200 pounds. A net loss of 28 pounds.
M/55/5'9" [228lbs > 200lbs = 28lbs] (6 months) Progress of Body Recomp After Pandemic Malaise / currently in weight training and muscle is returning surprisingly fast / apparently, you CAN (re)gain muscle after 40
Originally posted on /r/progresspics

Introduction

The pandemic slowed people down in many ways, including physically, with forced closures of gyms and other athletic facilities contributing to detraining and weight gain. One Reddit user, u/EmpathyForTheD3vil, shared their own journey back to fitness, starting from 228lb and managing to lose 28lb through body recomp.

Calorie Deficit with Resistance Training and Conditioning

From November 2021 to February 2022, EmpathyForTheD3vil started with light resistance training and conditioning supplemented by a 500 calorie deficit with at least 145g protein per day. The goals during this period were to lose fat, build joint strength, and retrain movement.

Calorie Surplus and Heavier Lifting

After the initial period, EmpathyForTheD3vil dislocated their elbow, which limited upper body work. The focus remained on heavy leg work until February/March, when the arm felt better. They transitioned into a slightly heavier upper/lower split for the following 4 weeks. The metabolism slowed down during this time, so the user raised their calories up to maintenance with a plan to cut again in three months.

Mixing Calorie Surplus with Resistance Training

From March to April, EmpathyForTheD3vil went into a calorie surplus with a +190g protein/day addition, lifting heavier for 6 weeks to see how much muscle they could gain back. This was supported by a six-day split between upper and lower body, with an extra “arm day” on Saturday. Now, the user will take a one-week break to allow their joints to recover before running another six weeks of resistance training at a slight calorie surplus.

Conclusion

EmpathyForTheD3vil has seen muscle gain faster than expected, given their age, and hopes to gain more muscle than before the pandemic. The journey is ongoing, with plans to spend 4-6 weeks conditioning and cutting in hopes of achieving a healthy 15% body fat. This story is not unique, and anyone looking to regain mobility and strength after a pandemic rut can consider implementing similar strategies.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.