/fa/ - Fashion

>>15639733
The less muscle and more fat you have, the quicker you can build muscle in a deficit.

Given that 135lb is a low weight for 5'9, you probably don't actually have much fat on your frame (but having little muscle makes the fat appear worse) meaning that a quick cut would limit the amount of muscle you can build, and losing anymore fat will just limit your ability to build muscle mass further. Given that you're on thinspo I'm guessing you'd rather be really lean than huge, so this isn't that much of an issue, but it's still a factor

Therefore with all these factors taken into account, I would suggest you eat 2000kcal a day and lift with a focus on compound lifts and progressive overload. Some of the calories and protein you eat will be used up to build muscle mass so you'll lose fat and build muscle mass at the same time. After 3 months or so you should see significant improvements in body composition.

Definitely eat high protein, recomposition seems to work better if you go slightly above the 1g/lb of LBM rule, also people at a lower weight seem to benefit from higher protein intakes, but don't go stupidly high with protein.

As for fats and carbs, up to you, some people say that high protein high carb is more anabolic that high protein high fat, but there isn't much good evidence suggesting this as protein (especially animal proteins like whey and beef) contain a lot of the amino acid leucine which is anabolic enough to maximally stimulate muscle synthesis and prevent muscle breakdown, carbs will probably make you stronger in the gym though which will translate into more muscle gains.

If you do decide to eat in a deficit anyway, then target most of your calories around your workouts as your muscles are more insulin sensitive (and therefore sensitive to carbohydrates and protein) during and after lifting.

Most of this is majoring in minors, just lifting for a while will make a world of difference

good luck anon