Anonymous slutty_anakin 17w

muscle recomposition? I want to gain muscle in glutes, legs and arms but appear to have lost weight, honestly not even too much. I’m 5’9” and about 172 and just want to get fitter entirely

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Anonymous slutty_anakin 17w

Idk I don’t mean to sound contradictory, I’m just tryna be a fit snatched baddie yk

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Anonymous OP 17w

that’s actually about my height and weight too! I would focus on eating 150-180ish grams of protein a day (I know it sounds crazy, but you can get protein from a lot of sources to mix it up and oikos pro protein yogurt is a game changer); for cardio and weights, I would start focusing on HIIT training (with sets of sprints and sets of stairs, I like to start with some sprints after stretching and warming up and then end workout with 20-60 min. of stairs or a few sets of stairs 5-10 minutes each

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Anonymous slutty_anakin 17w

for arms, I would just try to do a split of shoulders one day, back another, biceps another, forearms another (four day total), and then the next week I do all arm muscles every other day with increased focus on legs in between days; then I switch back to first part of cycle with each day being separate.

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Anonymous slutty_anakin 17w

I can also recommend some good home exercises for whenever you don’t have time to go to gym, I know you aren’t new to lifting so I hope I didn’t sound like I was treating you like an amateur. Feel free to dm!

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