Approx 22.5% body fat (female) and started heavy lifting

fothers365

Hi,

I am 5'4'' and 61.5kg (135lb) and am approx 22.5% BF going by the us military calculator. I started heavy lifting around 1m ago (SL5x5).

waist 27, hips 36.

I am fairly 'muscley' anyway so have some quad definition at the front and sides when flexed, a bit of ab definition at the sides, biceps when flexed etc

I am doing well with that- squatting BW- 62.5kg, DL 70kg, rows 40kg, bench 35kg, OHP only 26.5kg. I am eating at around 500cals less than maintenance a day. I have a fitbit so it varies from day to day but I don't add extra calories for the weights. I also walk 6-8 miles most days.

I make sure I get my protein each day- normally aim for 115g.

My top half is thin as my fat is all in my butt/thighs

So, rambling post really, since I don't want to lost a ton of weight per se, should I up to more like maintenance and work on upping the strength gains and lowering BF that way now or continue to eat at a bit of a deficit but maybe a little smaller?

Any advice would be great

fothers365

A couple of images from the other day, sorry if they are massive. I don't have any of my legs at the moment.

fothers365

Here are some from this afternoon. Not sure why the light is all funny in them and sorry they are sideways.

Any tips on whether to eat at a deficit still or switch to maintenance would be much appreciated.

DopeItUp

SS and Sara can provide their more professional opinions but in my humble opinion I think it's just a matter of preference and goals at this point. You look great and if I were you I'd probably eat at maintenance or a slight surplus unless you're trying for a 6pack or something.

estitom

We have the same body type but you have less body fat than me. Your hamstrings look great! Nice inspiration for me

williams969

I am at the same crossroads--23%BF, 137lbs. I still have fat I want to lose, but I also want to build muscle. I am not keen to lose anymore weight, so I am moving to a slight surplus ("clean/lean" bulk) to build the muscle first, then do the cut. That's my preference, you may decide otherwise (cut a little more first, then bulk).

I don't think there's a "right" answer. However, if you do choose to cut a little more, I do think that a 500 calorie deficit is a little too aggressive. 250 would do it. Just my opinion, based on the collective wisdom of of MFP.

SideSteel

Hi.

I read your post but I'm not clear on what your goals are.

Can you define them?

Thanks!

fothers365

Hi,

I want to gain strength mainly but also if I could lose some fat that would be a bonus.

I wasn't sure whether to eat at maintenance and try and recomp a bit while getting newbie gains from lifting heavy or whether I should eat at a deficit for longer?

Thanks!

KelicoFit

How long have you been in a deficit? Being in a caloric deficit for more than 12 weeks at a time can be detrimental to your metabolism. I would suggest eating maintenance calories for at least 4-6 weeks before going back into deficit mode.

SideSteel

KelicoFit wrote: »

How long have you been in a deficit? Being in a caloric deficit for more than 12 weeks at a time can be detrimental to your metabolism. I would suggest eating maintenance calories for at least 4-6 weeks before going back into deficit mode.

What evidence are you basing this on? Thanks.

Sarauk2sf

SideSteel wrote: »

KelicoFit wrote: »

How long have you been in a deficit? Being in a caloric deficit for more than 12 weeks at a time can be detrimental to your metabolism. I would suggest eating maintenance calories for at least 4-6 weeks before going back into deficit mode.

What evidence are you basing this on? Thanks.

My question also.

fothers365

For what it's worth I have only been eating at a deficit for the last 6w or so.

A couple of years ago after my 3rd baby I started with MFP and ended up at 55kg which in retrospect was too low for me. I think my bf was around 17% then and I was pretty skinny on the top half. I did have thin thighs for the first time ever though! I was a UK size 6 then which is too little for my frame size (fairly broad shoulders/biggish hands etc). I am a uk 8 now. In US I think that is a 6 or a 4?

I ate what I wanted for the next year (love food) and put some on. I started logging again after New Year and have dropped 2-3kg in that time.

I don't want to lose a deal more weight but work on strength. If I could lose a little bit of thigh fat though that would be amazing.

So, should I eat a small deficit or eat at maintenance. If I eat at maintenance do I just jump up or gradually increase over a couple weeks?

And yes, I love things evidence based, hence asking here rather than the main forum!

Thank you

SideSteel

What rate are you losing per week on average for the past 4 weeks?

nicoleromine

To address the issue about being on a long term deficit can be detrimental - http://strengthunbound.com/bulking-complete-guide-for-beginners/

This article is about bulking but it includes some good info on why being in a long term has negative effects on metabolism. I don't think being in a deficit for 6 weeks is all that deferential though. That website has a ton of great info on it, by the way.

I ate at a deficit for 6 months and started eating at a calorie surplus. My lifts went way up, I felt great, and some of my loose skin improved (all totally awesome!).

It sounds to me like reverse dieting up to your maintenance would meet at least your short-term goals.

fothers365

On the 12th Jan when I started logging again I was 64.5kg/26.9% BF using the military calculator. On 18th Feb I was 61.5kg/ 22.5%.

There were a few days in that period where I would have eaten at/above maintenance when we were at family events etc, the rest of the time about a 500kcal deficit roughly (1lb a week setting on mfp?). I started SL at the same time as logging.

I don't do any specific cardio but a lot of walking. I live in a town with very steep hills so a lot of that is uphill and pushing a buggy with a 3 year old in. I don't add cals to the fitbit to account for that or the SL.

Yesterday I decreased the deficit to the 0.3kg/week, 300kcal setting.

Thankyou

Sarauk2sf

nicoleromine wrote: »

To address the issue about being on a long term deficit can be detrimental - http://strengthunbound.com/bulking-complete-guide-for-beginners/

This article is about bulking but it includes some good info on why being in a long term has negative effects on metabolism. I don't think being in a deficit for 6 weeks is all that deferential though. That website has a ton of great info on it, by the way.

I ate at a deficit for 6 months and started eating at a calorie surplus. My lifts went way up, I felt great, and some of my loose skin improved (all totally awesome!).

It sounds to me like reverse dieting up to your maintenance would meet at least your short-term goals.

If you click through the link on that page, it addresses the topic more specifically:

http://strengthunbound.com/metabolism-a-practical-guide-for-dieters/

SideSteel

https://www.youtube.com/watch?v=C5tlX12sw80&feature=youtu.be

fothers365

That is amazing, thank you for the reply.

I will stick at the smaller deficit for the next period and go from there and take progress pics too.

Thank you again