What happens if I eat to maintain my weight but add in strength training?

distinctlybeautiful

Forgive me if this has been asked and answered already. I did try to look.

So as I understand it weights and a slight deficit will result in loss while retaining muscle. I'd like to know what happens when you eat maintenance and lift weights say four times a week. Does your body composition slowly change? That's what I'm imagining, but I don't know.

When it comes to food I mostly watch calories and protein, and after those I try to keep a pretty good balance of fats and carbs, generally going a little heavier on fats than carbs.

If it makes a difference, I'm 66.5" at about 150 pounds with about 31% body fat. I'm absolutely satisfied with my weight, not with my body fat percentage.

Oh and if you can tell me how cardio fits into this, that would be amazing. Thanks!

usmcmp

Eating at maintenance and lifting should result in improved body composition. It's a slow process, but it sounds like a good option for you.

How cardio fits into it is that it keeps your heart and lungs healthy and makes it so you can eat a bit more than you would without cardio. If you are doing cardio and really eating at maintenance it's not going to speed fat loss, but it still has benefits.

The main thing to keep in mind in this process is getting adequate protein and following a progressive lifting program. Lifting to build muscle and strength is key to lowering fat and adding lean mass during recomposition.

xcalygrl

Yes, that is called a recomp. It is a really slow process, but it works.

mich19025

From what I have picked up you have got it right. You can still drop body fat and high protein will help keep the majority of lean mass that you have. I think its just a slower process than using a deficit. I'm currently using hiit on the treadmill for cardio a few times a week but I am trying to drop scale weight first and them move to maintenance. I hate cardio so i'll do it in the fastest, most effective way i can ha

SezxyStef

Yup what usmcmp said..I did it for 9 months and I loved it....eating all the food and lifting...and my lifts improved vastly from being in a deficit.

I am not sure what my true LBM was but I had a good guesstimate from some folks...and I will be getting another test done (dexa) to see if I made any progress..but according to people that didn't see me all winter...I am smaller now than I was last year...but I am heavier...go figure.

usmcmp

SezxyStef wrote: »

Yup what usmcmp said..I did it for 9 months and I loved it....eating all the food and lifting...and my lifts improved vastly from being in a deficit.

I am not sure what my true LBM was but I had a good guesstimate from some folks...and I will be getting another test done (dexa) to see if I made any progress..but according to people that didn't see me all winter...I am smaller now than I was last year...but I am heavier...go figure.

To add to this, take measurements! Weight might not change or have random fluctuations. Your waist, hips, arms, and thighs should all slowly get smaller. Sometimes seeing those changes will keep you from feeling like you aren't making progress.

PeachyCarol

Is there a comprehensive discussion thread on recomp somewhere on here? I'm still halfway from goal, so it's a long way away for me (and I've still not progressed enough in lifting to even hit barbell strength yet!), but I have plans and goals and will get there. I'd like to read up on it.

usmcmp

mamapeach910 wrote: »

Is there a comprehensive discussion thread on recomp somewhere on here? I'm still halfway from goal, so it's a long way away for me (and I've still not progressed enough in lifting to even hit barbell strength yet!), but I have plans and goals and will get there. I'd like to read up on it.

There's a bunch of discussion in the middle of the stomach fat thread that relates to recomp. I haven't seen a thread about it, but we could make one in the maintain section.

3bambi3

usmcmp wrote: »

mamapeach910 wrote: »

Is there a comprehensive discussion thread on recomp somewhere on here? I'm still halfway from goal, so it's a long way away for me (and I've still not progressed enough in lifting to even hit barbell strength yet!), but I have plans and goals and will get there. I'd like to read up on it.

There's a bunch of discussion in the middle of the stomach fat thread that relates to recomp. I haven't seen a thread about it, but we could make one in the maintain section.

Yes, please. If you need someone to start it, I volunteer.

Sheseeksstrength

I am very interested in doing this. I am maintaining my weight and just started lifting weights, so I know this will be a long process. But I want to do it

PeachyCarol

Oh, that would be made of win. Thank you.

usmcmp

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat?new=1

PeachyCarol

Kisses!

usmcmp

mamapeach910 wrote: »

Kisses!

I am by far not an expert, but I'll share what I've got and use questions I don't have answers to as a reason to learn more.

Ocrgrrrl

usmcmp wrote: »

mamapeach910 wrote: »

Kisses!

I am by far not an expert, but I'll share what I've got and use questions I don't have answers to as a reason to learn more.

Um...look at your stomach; I think you've got it figured out! Haha! This is just what I needed! Thanks!

distinctlybeautiful

Thanks all! I was sure my logic was too simple to be correct!

rybo

I'm a fan of Recomp. And while it may be slower, some people respond pretty well and see noticeable changes easily. Cardio fits in however u want it. Increasing your cardio can allow you to lift weights without tiring as easily. You can do intervals, steady state, or "finishers" for your cardio. It depends on what you like and how well rounded you care to be.

distinctlybeautiful

usmcmp wrote: »

Eating at maintenance and lifting should result in improved body composition. It's a slow process, but it sounds like a good option for you.

How cardio fits into it is that it keeps your heart and lungs healthy and makes it so you can eat a bit more than you would without cardio. If you are doing cardio and really eating at maintenance it's not going to speed fat loss, but it still has benefits.

The main thing to keep in mind in this process is getting adequate protein and following a progressive lifting program. Lifting to build muscle and strength is key to lowering fat and adding lean mass during recomposition.

When you say progressive do you just mean consistently going up in weights as opposed to choosing a weight and only lifting that every time you're at the gym?

One of my goals is to be strong, so I definitely add weight. Just wondering if that's what you mean or if it's something more specific.

Thanks!

usmcmp

distinctlybeautiful wrote: »

usmcmp wrote: »

Eating at maintenance and lifting should result in improved body composition. It's a slow process, but it sounds like a good option for you.

How cardio fits into it is that it keeps your heart and lungs healthy and makes it so you can eat a bit more than you would without cardio. If you are doing cardio and really eating at maintenance it's not going to speed fat loss, but it still has benefits.

The main thing to keep in mind in this process is getting adequate protein and following a progressive lifting program. Lifting to build muscle and strength is key to lowering fat and adding lean mass during recomposition.

When you say progressive do you just mean consistently going up in weights as opposed to choosing a weight and only lifting that every time you're at the gym?

One of my goals is to be strong, so I definitely add weight. Just wondering if that's what you mean or if it's something more specific.

Thanks!

Yes. Progressive overload is working up in weights over time. Some lifts will stop going up fairly early. If you follow a routine that focuses on strength (meaning the point is to be able to lift very heavy at the end, Stronglifts is one used by many people on here) they will tell you what to do when you reach that point. Other programs will have more sets and reps, which is another way of creating the overload.

Basically, if you are putting in effort and working to lift more you are doing what it takes to build muscle. If you stay in your comfort zone and stick with light weights you may not make progress at all. This doesn't mean you destroy yourself every session, just that you challenge yourself from week to week.

lemonlionheart

Just came here to say that I like your profile pic

distinctlybeautiful

lemonlionheart wrote: »

Just came here to say that I like your profile pic

Likewise!!