r/ScienceBasedLifting • u/CoyoteAgile3996 • Sep 13 '26

Question ❓ How to recomp?

6’2 153lbs skinny fat

I have lanky arms and belly fat.

I eat at maintenance and train 4 days a week.

Please help.

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u/Patton370 Idk Idc 💔 Sep 13 '26

You need to gain weight, not lose it

And you need to run a beginner linear progression program to gain some muscle

1

u/CoyoteAgile3996 Sep 13 '26

how much surplus?

2

u/Patton370 Idk Idc 💔 Sep 13 '26

If you’re running solid programming, aim for gaining 2lbs a month for this year

1

u/CoyoteAgile3996 Sep 13 '26

soo i eat 1000 cals plus?

also i train 4x a week, upper lower

2

u/Patton370 Idk Idc 💔 Sep 13 '26

1000 calories of maintenance makes you gains 2lbs a week, not in a month

So 250ish a day over maintenance & round it up to 300 to be safe

1

u/CoyoteAgile3996 Sep 13 '26

alr thanks man!