To achieve body recomposition, one must eat in a slight caloric deficit (around 300-500 calories under maintenance) while keeping protein intake exceptionally high (approximately 2.0 to 2.4 grams per kilogram of body weight). Carbs should be timed surrounding intensive training sessions, and healthy dietary fats should compose the remainder of energy intake to support vital hormone regulation. Drink at least 3.5 liters of water daily to support performance.
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