RFL Hybrid

[flapjacks11]

I’m experimenting with a hybrid rapid-fat-loss setup and wanted to see if anyone here has experience with something similar or thoughts on whether the structure makes sense.


I’m 6'0", 220 lbs, sitting around ~20% body fat, currently coming off a bulk. My target is to get down to about 190 by March.


Calorie setup:

• Training days: ~2400 kcal
• Non-training days: ~1700 kcal

So the goal is a controlled recomp while still pushing fat loss fairly aggressively.


Macros / meal structure:

• 2 main meals per day
  
  • ~90–100g protein each
  • ~90g carbs each
• Plus a loaded protein shake that brings total daily protein to around 250g
• One cheat day per week

My question is: Is this too large of a deficit to realistically support a recomp, or does this kind of hybrid approach make sense for dropping fat quickly while keeping strength? Curious to hear how others have structured similar plans or what tweaks you’d recommend.

My questioin is is this too much of a deficit for a recomp? im aiming to be around 190 by March
I have 1 cheat day per week.

I have had two weeks, where my cheat days felt like a breaht of air after im starving. And i binge a bit.. lol;
Anyone else experienced in recomping that ran RFL?

 

[FearsomeCOR]

I definitely wouldn’t do a cheat day

Don’t focus on a scale weight goal, go by the mirror

 

[Jbswole40]

I definitely wouldn’t do a cheat day

Don’t focus on a scale weight goal, go by the mirror

I agree,u can make this as difficult or as simple as u want..

 

[Meetketchup]

I don't think people realize the environment you need for a recomp. You would be doing a cut. You're coming off a bulk in which calories were high. You aren't building muscle in that deficit.