Recomposition: Maintaining weight while losing fat
Replies
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@sijomial good points. Why wait til Spring? Because I’m literally hanging on by my fingernails to maintain as it is. If spring comes and goes and I’m still near todays’s weight, that alone will be a huge win!
Is it possible that you're trying to maintain at a weight that isn't right for your body and lifestyle?6 -
im starting to get pretty happy with my recomp results, havent been doing it for too long either.
Same weight and have gotten the results mostly from martial arts and not the gym. I have noticed among the others that i train with that recomping with martial arts seems like a fun and pretty effective training method to do it with. Havent measured my bodyfat % but i would say from the pictures that it must have gone down some and my muscle mass have clearly increased.
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Hi there! Some people directed me to this thread so hopefully you guys can help me with below:
I eat pretty healthy and exercise regularly (5-6x weekly), mainly HIT, cardio, strength classes that involve heavy weights with low reps at equinox. I can feel my abs, but don’t know what’s the best way to trim the fat so I can actually see them.
Is there something I can do as a starting point to work towards this goal?
I’m 5’3 and weigh around 103-105 (it fluctuates).3 -
So already a healthy weight for your height.
So the original post and first page is what you need to do, did you review it?
Eating at maintenance, your body has no need to use the fat as extra fuel unless it's expending more of what you eat on growing more muscle.
And that's only going to happen if your strength training is telling body it needs more - so everything focused on that being as effective as it can be.
If these HIIT and cardio classes take away from that, then they may be helpful for overall health, but not great for the desired goal.
If the strength classes aren't a progressive overload routine, then that's not as useful as it could be.
Link even in there for the topic about weight lifting routines to choose from.7 -
Recomp over 3.5 months. I got down to 180 pounds from 195 pounds in March by doing excessie cardio(running 8-12 miles per day and lifting. I was happy with my progress but now realize the high amount of cardio was detrimental to my body composition goals. I was training for a Tough Mudder which is why I was running so much. Anyway, now that I quit running and am lifting more which includes a leg day now(I didn't want sore legs when running), I have had even better progress in even less time.
August 7th 2018-180 pounds
November 25th-187.6 pounds
I'm still a work in progress and plan to keep recomping until I am lean enough for a bulk or maybe I will keep recomping throughout the summer.
I know since the weight went up some would call this a lean bulk but I was definitely in a deficit and I have muscle memory working in my favor so adding muscle while losing fat was very doable. All of the running stopped me from gaining my leg muscle back so I think a good amount of weight came from the leg mass increasing. I also added size to my upper body.
Glad I found this thread! Thanks to the OP!
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Recomp over 3.5 months. I got down to 180 pounds from 195 pounds in March by doing excessie cardio(running 8-12 miles per day and lifting. I was happy with my progress but now realize the high amount of cardio was detrimental to my body composition goals. I was training for a Tough Mudder which is why I was running so much. Anyway, now that I quit running and am lifting more which includes a leg day now(I didn't want sore legs when running), I have had even better progress in even less time.
August 7th 2018-180 pounds
November 25th-187.6 pounds
I'm still a work in progress and plan to keep recomping until I am lean enough for a bulk or maybe I will keep recomping throughout the summer.
I know since the weight went up some would call this a lean bulk but I was definitely in a deficit and I have muscle memory working in my favor so adding muscle while losing fat was very doable. All of the running stopped me from gaining my leg muscle back so I think a good amount of weight came from the leg mass increasing. I also added size to my upper body.
Glad I found this thread! Thanks to the OP!
That’s what I call a recompbulk. You look freaking amazing. Great job! 👏👏👏👏8 -
Thank you so much, @mom23mangos !1
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Quick update on 3 month resuslts. Probably would have done better if I scanned pre Thanksgiving but this is more accurate to life. Enjoy:
Dexa
Lost 4.5 lbs of fat
Gained 5.1 lbs of muscle
Reduced bf by 3% from 19.9 to 16.9
Total weight gain of .7 lbs I imagine due to fluids I drank in the morning
Progress Photos
Shoulders, clavicle, arms very noticeable. Lost a lot of fat in my legs, hips and glute.
Pretty stoked so far. Again this is 3 months of training 3x a week with no supplements - just food. Intermittent fasting and carb cycling.
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Quick update on 3 month resuslts. Probably would have done better if I scanned pre Thanksgiving but this is more accurate to life. Enjoy:
Dexa
Lost 4.5 lbs of fat
Gained 5.1 lbs of muscle
Reduced bf by 3% from 19.9 to 16.9
Total weight gain of .7 lbs I imagine due to fluids I drank in the morning
Progress Photos
Shoulders, clavicle, arms very noticeable. Lost a lot of fat in my legs, hips and glute.
Pretty stoked so far. Again this is 3 months of training 3x a week with no supplements - just food. Intermittent fasting and carb cycling.
@stdyh4nd Nice!!
Have you still been in a deficit in this period?0 -
Following ! I’m about to start my fat % loss / getting fit routine. My starting numbers are 5’7 , 146, 34% fat ( yikes ) My goal for this year is to be in the 20’S % fat and show some definition. So I think i need to start My macros with : 260g carbs - 120g protein - 55g fat Give and take . Moderate excercise with Weights, some cardio, and yoga : ). I’m always learning, suggestions and corrections are always welcome !1
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Quick update picture only:
4 months side by side.
Starting weight: 152
Current weight: 153
Assumed bf%: 15%15 -
bump--a good one1
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I’ve been recomping for about 12 months now. Bodyweight has stayed within a tight range the whole time.
16 months ago I had an Inbody scan and was 8.5% body fat.
I probably got up to about 10% 12 months ago though.
Only started tracking calories 6 months ago and that’s when the magic happened.
I’ve noticed myself gradually getting leaner and very slowly dropping weight.
Just got scanned again tonight.
Total bodyweight is down 4lbs, but muscle mass is up almost 1lbs.
The most surprising figure is that my body fat is now down to just 5.4% from 8.5%.
I’m 43 years old now and do regular weight training and sprinting.6 -
AdrianSee1975 wrote: »I’ve been recomping for about 12 months now. Bodyweight has stayed within a tight range the whole time.
16 months ago I had an Inbody scan and was 8.5% body fat.
I probably got up to about 10% 12 months ago though.
Only started tracking calories 6 months ago and that’s when the magic happened.
I’ve noticed myself gradually getting leaner and very slowly dropping weight.
Just got scanned again tonight.
Total bodyweight is down 4lbs, but muscle mass is up almost 1lbs.
The most surprising figure is that my body fat is now down to just 5.4% from 8.5%.
I’m 43 years old now and do regular weight training and sprinting.
You must get cold very easily2 -
May 1st 2018 193 pounds
Sept 14 2018 180.6 pounds
Jan 31st 2019 184.2 pounds
Pretty happy with the changes. Averaging 3500 calories now. Average of 176 protein grams per day.
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May 1st 2018 193 pounds
Sept 14 2018 180.6 pounds
Jan 31st 2019 184.2 pounds
Pretty happy with the changes. Averaging 3500 calories now. Average of 176 protein grams per day.
@Dvdgzz
Well done! I am curious how many days a week are you lifting? How many cardio days if any? What are your macros and calorie intake? I am just getting started on my recomp journey so appreciate the feedback. Very encouraging!
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Okay, so I stopped weighing myself a couple weeks back so no idea where I’m at. Last I checked I fluctuated between 135-140 just depending on when I checked, what I ate the night before etc.
But overall I see my body changing. Not where I wanna be but I’m getting there. If anything recouping has helped me to realize I don’t need to starve myself to obtain the body I want. Nor do I need to be the smallest version ever!8 -
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@Dvdgzz
Well done! I am curious how many days a week are you lifting? How many cardio days if any? What are your macros and calorie intake? I am just getting started on my recomp journey so appreciate the feedback. Very encouraging!
Fat: 126.62g, Protein: 174.64g, Carbs: 477.21g 3644 calories. This has been my daily average for months. I get my fiber and vitamin targets on a flexible diet. Includes daily pizza, cheeseburger, ice cream etc.
I lift every day. Sometimes I take a rest day, maybe 2 per month. 2-hour sessions and sometimes two a days. I sit on a recumbent bike at work and use that off and on when I remember to pedal. So a lot of LISS but super low intensity.
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Here is another. 179.8 to 187.6. Up 7.8 pounds and while leaning out. Sept 27th 18' to Feb 2nd 19'. The top pic is the one from tonight.
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Let's bump this up!0
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