Free Intermittent Fasting Recomp Diet: Build Muscle and Burn Fat!

This intermittent fasting recomp diet makes the impossible possible for natural trainees…muscle gain and fat loss at the same time!

This protocol of IF is known as recomposition or simply recomp and it allows you to maintain your current weight but transform your body.

In this article we’ll look at setting up an IF recomp diet plan so you’ll know exactly how to eat to transform your body right now!

4 Steps To Setting Up Your IF Recomp Diet

There are 4 steps we need to go through to set up your Intermittent Fasting recomp diet:

1. Set Calorie Intake
2. Set Protein Intake
3. Set Carb Intake
4. Set Fat Intake

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Prelude

Before we get your diet set up it’s important you understand what IF entails.

When you follow IF fast for 16 hours everyday but the macronutrients you eat change depending on whether it’s a workout day or not like so:

Rest Days – Calorie deficit, high protein, low-moderate carb, moderate fat

Workout Days – Calorie Overfeeding, high protein, high carb, low-moderate fat

You need to have daily nutritional targets for both rest days and workout days, we’ll work out our targets for both in the 4 steps below.

Also, before you start I recommend you get a pen and paper or a file open where you can record your targets as you work through the steps. Your template to begin with should look like this:

Rest Days
Calories:
Protein:
Carbs:
Fat:

Workout Days
Calories:
Protein:
Carbs:
Fat:

As with any diet, calories matter and an Intermittent Fasting recomp diet is no different so setting calories appropriately is important.

Action 1: Establish Maintenance Calories

Your maintenance calories are the number of calories you can eat and MAINTAIN your current weight. This number can be calculated easily by multiplying your bodyweight in pounds by 15.

Example: If you weigh 170 pounds multiply this by 15 = 2550 calories to maintain your weight

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Action 2: Set Rest Day Calories

Once we know your maintenance calories you can set your rest day calories, for the intermittent fasting recomp diet we set calories at 90% of your maintenance.

We calculate this by multiplying our maintenance calories by 0.9.

Example: Our 170 pound dieter has a maintenance level of 2550 calories, multiply this by 0.9 which gives you 2295 calories. This is 90% of the original 2550 calories.

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Action 3: Set Workout Day Calories

On workout days your daily calories are set at 110% of your maintenance calories.

Overfeeding like this is one of the keys to the success of IF as it normalized hormones usually suppressed by dieting. This means your body keeps the fat coming off each week and you get leaner!

To calculate workout day calories we simply multiply your maintenance calories by 1.10.

Example: Our 170 pound dieters maintenance is 2550 calories, multiply that by 1.10 which gives us 2805 calories. This is 110% of the original 2550 calories.

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Protein intake is the same every single day, it stays at 1.5 grams per pound of bodyweight.

To calculate this you multiply your bodyweight in pounds by 1.5.

Example: Our 170 pound dieter would multiply 170 x 1.5 to get 255 grams of protein per day.

Carb intake is cycled through the week with the majority eaten during the post workout period where they’re more likely to be used for refilling energy stores and not adding bodyfat.

Action 1: Set Rest Day Carb Intake

On rest days the Intermittent Fasting recomp diet calls for 0.5 grams of carbs per pound of bodyweight.

Example: Our 170 pound dieter would times their weight 170 by 0.5 to get 85 grams of carbs per day.

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Action 2: Set Workout Day Carb IntakeWorkout day carb intake is set at 2g per lb, to calculate this multiply your bodyweight in pounds by 2.

Example: Our 170 pound dieter multiplies their weight by 2 and gets 340 grams of carbs per day.

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With intermittent fasting your fat intake is different on rest days and workout days. However, on both days we simply use whatever calories we have left over to calculate how much fat we should eat.

Before we do this, let’s check we’ve got the rest of our intermittent fasting recomp diet plan targets in place; you should have your calories, protein and carb targets for both rest days and training days:

Rest Days
Calories: 2295
Protein: 255g
Carbs: 85g
Fat:

Workout Days
Calories: 2805
Protein: 255g
Carbs: 340g
Fat:

The only thing missing is fat intake; let’s get that final number so you can get your intermittent fasting recomp diet started straight away!

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Rest Days

Action 1: Calculate Rest Day Calories Already Allocated

Using my example above you can see that on rest days our dieter is allocated 2295 calories per day.

To know how much fat they should eat each day we need to know how many of the 2295 calories are already allocated to protein and carbs. Once we know that we’ll know the remainder of calories left for us to allocate to fat.

There are 4 calories in every gram of protein and carbs, this means we simply multiply the number of grams by 4 to find out how many calories are in that amount of each nutrient.

Example:255g of protein x 4 = 1020 calories allocated to protein85g of carbs x 4 = 340 calories allocated to carbs

We then add these together (1020 + 340) which gives us 1360 calories, this is the amount of calories already allocated to protein and carbs.

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Action 2: Calculate Rest Day Calories Remaining

So we know that on rest days our dieter is allocated a total of 2295 calories per day.

We also know that protein and carbs take up 1360 calories; this means we have 935 calories remaining, these calories will be allocated to fat.

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Action 3: Allocate Remaining Calories To Fat

Fat has 9 calories per gram, as we know that we have 935 calories remaining we simply divide this by 9.

Example: 935 calories divided by 9 = 104g of fat per day.

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Workout Days

To calculate how much fat to eat on workout days we follow the exact process we did for rest day.

Using my dieter above we know they’re allowed 2805 calories per day.

Protein takes up 1020 calories per day (255 x 4 = 1020) and carbs take up 1360 calories per day (340 x 4 = 1360).

Total calories already allocated to protein and carbs are therefore 2380 (1020 + 1360 = 2380).

We minus this from our total calorie allowance for the day which tells us how many calories we have remaining: 2805 calories per day minus 2380 already allocated to protein and carbs = 425 calories remaining.

Divide the 425 calories remaining by 9 to get the grams of fat per day: 425 / 9 = 47g

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Summing Up

You now have your intermittent fasting recomp diet plan in your hands and you now know exactly how much of each nutrient to eat during workout and rest days.

You’re probably wondering what you’ll eat and how to track your diet to ensure your hitting your targets.

The articles below will guide you through this process:

What To Eat? Intermittent Fasting Meal Plans!
Free Online Diet Plans Tracking Tools

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