3 Recomp Cycle
Recomp Cycle
Designing a 12-week recomposition (recomp) cycle involves a balanced approach to both gaining muscle and losing fat. This requires a carefully structured plan that includes proper nutrition, training, and the use of specific compounds. Below is a detailed 12-week recomp cycle plan:
12-Week Recomp Cycle Plan
Weeks 1-12: Recomp Phase
Compounds:
- Testosterone Enanthate or Cypionate: 300-400 mg per week
- Primobolan: 400-600 mg per week
- SARMs (e.g., Ostarine or LGD-4033): 10-20 mg per day
- Aromatase Inhibitor (AI): Arimidex 0.5 mg every other day (if needed for estrogen control)
Support Supplements:
- Milk Thistle: 500 mg per day (liver support)
- Fish Oil: 2,000 mg per day (omega-3 fatty acids)
- Multivitamin: As per the label's recommended dosage
- N-Acetyl Cysteine (NAC): 600 mg per day (additional liver support)
- Creatine Monohydrate: 5 g per day (muscle energy and strength)
- BCAAs/EAA: As per the label's recommended dosage (muscle preservation and recovery)
Nutrition:
- Caloric Intake: Slightly above maintenance on training days and slightly below on rest days
- Macronutrient Split: High protein (1.0-1.2 g per lb of body weight), moderate carbs, moderate fats
- Hydration: At least 3 liters of water per day
Training:
- Strength Training: 4-5 days per week focusing on compound movements and progressive overload
- Cardio: 3-4 days per week of moderate-intensity cardio (30-45 minutes per session)
- Recovery: Include at least one rest day per week, prioritize sleep (7-9 hours per night)
Post-Cycle Therapy (PCT) – Weeks 13-16
After completing the 12-week recomp cycle, it's crucial to follow a PCT to help restore natural hormone production and maintain the gains made during the cycle.
PCT Compounds:
- Clomid (Clomiphene Citrate):
- Week 13: 50 mg per day
- Week 14: 50 mg per day
- Week 15: 25 mg per day
- Week 16: 25 mg per day
- Nolvadex (Tamoxifen Citrate):
- Week 13: 40 mg per day
- Week 14: 40 mg per day
- Week 15: 20 mg per day
- Week 16: 20 mg per day
Support Supplements:
- Continue Milk Thistle: 500 mg per day
- Continue Fish Oil: 2,000 mg per day
- Continue Multivitamin: As per the label's recommended dosage
- Continue N-Acetyl Cysteine (NAC): 600 mg per day
Important Considerations
- Monitoring: Regularly monitor your body's response, including any side effects. Blood work before, during, and after the cycle is advisable to track hormone levels and overall health.
- Hydration and Diet: Maintain a high-protein diet, stay well-hydrated, and ensure you are consuming sufficient calories to support muscle growth while facilitating fat loss.
- Training Adjustment: Adjust your training intensity and volume according to your recovery and progress. Ensure you include adequate rest and recovery.
- Professional Guidance: Consult with a healthcare professional or a knowledgeable coach before starting the cycle, especially if you have any pre-existing conditions or concerns.
This recomposition cycle plan is a general guideline and should be customized to fit individual needs and circumstances under professional guidance.
SARMs for Recomp Cycle
Ostarine (MK-2866)
- Dosage: 10-25 mg per day
- Benefits: Promotes muscle gain, preserves lean muscle during caloric deficit, aids in fat loss, improves strength and endurance.
- Half-life: Approximately 24 hours (once-daily dosing)
Ligandrol (LGD-4033)
- Dosage: 5-10 mg per day
- Benefits: Significant increases in lean muscle mass, improves strength, enhances fat loss, good for preserving muscle during a deficit.
- Half-life: Approximately 24-36 hours (once-daily dosing)
Andarine (S4)
- Dosage: 25-50 mg per day (split into two doses due to shorter half-life)
- Benefits: Increases muscle mass and strength, aids in fat loss, enhances vascularity and muscle definition.
- Half-life: Approximately 4-6 hours (split dosing recommended)
Cardarine (GW-501516)
- Dosage: 10-20 mg per day
- Benefits: Improves endurance and stamina, aids in fat loss, enhances overall athletic performance. Note: Cardarine is often classified as a PPAR receptor agonist rather than a SARM, but it is frequently used in recomp cycles for its fat loss and endurance benefits.
- Half-life: Approximately 24 hours (once-daily dosing)
Testolone (RAD-140)
- Dosage: 10-20 mg per day
- Benefits: Promotes muscle growth, increases strength, aids in fat loss, preserves muscle during a caloric deficit.
- Half-life: Approximately 16-20 hours (once-daily dosing)
Sample 12-Week Recomp Cycle with SARMs
Weeks 1-12: Recomp Phase
Compounds:
- Testosterone Enanthate or Cypionate: 300-400 mg per week
- Primobolan: 400-600 mg per week
- Ostarine (MK-2866): 20 mg per day (or choose one of the other SARMs based on individual preference and availability)
Support Supplements:
- Milk Thistle: 500 mg per day (liver support)
- Fish Oil: 2,000 mg per day (omega-3 fatty acids)
- Multivitamin: As per the label's recommended dosage
- N-Acetyl Cysteine (NAC): 600 mg per day (additional liver support)
- Creatine Monohydrate: 5 g per day (muscle energy and strength)
- BCAAs/EAA: As per the label's recommended dosage (muscle preservation and recovery)
Nutrition:
- Caloric Intake: Slightly above maintenance on training days and slightly below on rest days
- Macronutrient Split: High protein (1.0-1.2 g per lb of body weight), moderate carbs, moderate fats
- Hydration: At least 3 liters of water per day
Training:
- Strength Training: 4-5 days per week focusing on compound movements and progressive overload
- Cardio: 3-4 days per week of moderate-intensity cardio (30-45 minutes per session)
- Recovery: Include at least one rest day per week, prioritize sleep (7-9 hours per night)
Post-Cycle Therapy (PCT) – Weeks 13-16
PCT Compounds:
- Clomid (Clomiphene Citrate):
- Week 13: 50 mg per day
- Week 14: 50 mg per day
- Week 15: 25 mg per day
- Week 16: 25 mg per day
- Nolvadex (Tamoxifen Citrate):
- Week 13: 40 mg per day
- Week 14: 40 mg per day
- Week 15: 20 mg per day
- Week 16: 20 mg per day
Support Supplements:
- Continue Milk Thistle: 500 mg per day
- Continue Fish Oil: 2,000 mg per day
- Continue Multivitamin: As per the label's recommended dosage
- Continue N-Acetyl Cysteine (NAC): 600 mg per day
Important Considerations
- Monitoring: Regularly monitor your body's response, including any side effects. Blood work before, during, and after the cycle is advisable to track hormone levels and overall health.
- Hydration and Diet: Maintain a high-protein diet, stay well-hydrated, and ensure you are consuming sufficient calories to support muscle growth while facilitating fat loss.
- Training Adjustment: Adjust your training intensity and volume according to your recovery and progress. Ensure you include adequate rest and recovery.
- Professional Guidance: Consult with a healthcare professional or a knowledgeable coach before starting the cycle, especially if you have any pre-existing conditions or concerns.
This recomp cycle plan with SARMs is a general guideline and should be customized to fit individual needs and circumstances under professional guidance.