ASN - Body Maintenance Program Guide

Welcome to the Maintenance Program, an essential offering from ASN designed for individuals seeking to balance body recomposition—simultaneously building muscle and shedding fat without the extremes of bulking or cutting phases. This guide will outline the core principles of our maintenance strategy, providing you with the knowledge and tools to effectively navigate this phase of your fitness and nutritional journey.

Why Choose Maintenance?

The Maintenance (recomp) phase is perfectly suited for both fitness enthusiasts new to structured nutrition and seasoned athletes looking for sustainable progress. By fine-tuning your calorie intake to hover around maintenance levels, this program supports gradual muscle growth while facilitating fat loss, offering a balanced approach to body recomposition.

The Recomp Strategy Explained

- Caloric Balance: Your daily calorie intake will be precisely calculated to match your maintenance needs, ensuring your body has the optimal amount of fuel for both muscle synthesis and fat metabolism.

- Nutrient Optimization: A focus on nutrient-dense foods ensures your body receives the vitamins, minerals, and macronutrients necessary for health and performance.

- Progressive Overload in Training: Alongside dietary adjustments, a well-structured training program emphasizing progressive overload is key to stimulating muscle growth and strength gains.

Nutritional Focus During Maintenance

- Protein: Maintaining a high protein intake is crucial for muscle repair and growth. Sources like lean meats, fish, dairy, and plant-based alternatives will be staples in your diet.

- Carbohydrates: Carbs provide the energy needed for your workouts and daily activities. Emphasizing complex carbohydrates, such as whole grains, vegetables, and fruits, will support sustained energy levels and recovery.

- Fats: Essential for hormonal balance and overall health, healthy fats from avocados, nuts, seeds, and fatty fish should be included in moderation within your maintenance calories.

Customization for Success

Recognizing that individual responses to diet and exercise vary greatly, your maintenance plan will be tailored to your unique lifestyle, preferences, and goals. This personalized approach ensures that the program remains effective, enjoyable, and aligned with your objectives.

Patience and Persistence

The recomp process is inherently gradual, emphasizing slow, sustainable changes over quick fixes. Consistency in adhering to your nutritional plan and training regimen is vital to achieving the desired outcome of improved muscle tone and reduced body fat.

Embarking on Your Recomp Journey

We are excited to support you through your maintenance program, providing the guidance, meal planning, and motivation you need to succeed. Remember, Alexander-Stephens is here every step of the way, committed to helping you achieve a balanced and fulfilling lifestyle.

Should you have any questions, require adjustments to your plan, or need further support, please don't hesitate to reach out to your nutritionist directly. Let's embark on this journey together, working towards a stronger, leaner, and healthier you.

Alexander-Stephens