Recomposition: Maintaining weight while losing fat

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  • 200Karen
    200Karen Posts: 788 Member
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  • MrsClairwood
    MrsClairwood Posts: 5 Member
    So, if I feel I have about 15lbs still to loose, could I get results with a re-comp? Right now I eat 1600 cal, weight train 5 days a week. I do know I am working on negative calories right now. Just scared to gain as I went from 215lbs to 135. Body fat seems high, this is using one of those scales that counts the percentage
  • sijomial
    sijomial Posts: 19,612 Member
    So, if I feel I have about 15lbs still to loose, could I get results with a re-comp? Right now I eat 1600 cal, weight train 5 days a week. I do know I am working on negative calories right now. Just scared to gain as I went from 215lbs to 135. Body fat seems high, this is using one of those scales that counts the percentage

    @MrsClairwood

    Results are personal and situational (age, training experience, how lean, genetic gifts, quality of training.....) but yes recomp can be done with a small deficit rather than seeking to perfectly maintain weight.
    Absolutely no idea what 1600cals means to you in terms of rate of weight loss (e.g. 1600 would be a deficit of about 2500cals for me today!) but to a large extent the slower you are losing the better if you are serious about wanting to gain muscle.
    Understandable about being scared of regain but 80 x 3500cals doesn't happen overnight and that emotion can't be allowed to stop you eating at an appropriate level now and also when you get to goal weight. Making adjustments needs to be normalised rather than feared.

    Those scales range from sort of OK for a trend (but with weird spikes mostly caused by variations in hydration levels) to hopelessly inaccurate all of the time. If your BIA scale only has foot sensors it's just making guesses based on the lower half of your body which is far from ideal.
    TBH progress pictures and measuring tape would probably tell you more.

    If you are serious about hypertrophy I'd really suggest following an established hypertrophy routine. What you roughly described in your other post doesn't sound particularly alligned towards that goal.

  • MrsClairwood
    MrsClairwood Posts: 5 Member
    @sijomial Thank you for this. I eat 1600 calories per day, macros are 40P, 30F, 30C. I have been told I should shed more fat before building or I will start this process with fat already around my muscles. I always measure and take pictures. I also am aware it dies not happen over night, this has taken me 3.5 years so far. I am not about the scale per say, it was mentioned several times not to avoid training while loosing weight. I train all the time, I am a member of a boot camp. I lift 4 days a week and do 1 hiit class a week. Just wanted suggestions on should I still shed the 15lbs or can I jump on this now?
  • sijomial
    sijomial Posts: 19,612 Member
    @sijomial Thank you for this. I eat 1600 calories per day, macros are 40P, 30F, 30C. I have been told I should shed more fat before building or I will start this process with fat already around my muscles. I always measure and take pictures. I also am aware it dies not happen over night, this has taken me 3.5 years so far. I am not about the scale per say, it was mentioned several times not to avoid training while loosing weight. I train all the time, I am a member of a boot camp. I lift 4 days a week and do 1 hiit class a week. Just wanted suggestions on should I still shed the 15lbs or can I jump on this now?

    @MrsClairwood
    But 1600 a day is just a number without context - it says nothing about what that means in terms of your current weight loss / calorie deficit.
    If your TDEE is 1850 that might be a good number to aim for but if your TDEE is 2600 that's far too high a deficit in your current situation.


    "I have been told I should shed more fat before building or I will start this process with fat already around my muscles. "
    Sorry but that doesn't make sense at all. You will always have some fat around your muscles for the rest of your life. Muscle and subcutaneous fat in the same area have no bearing on each other apart from aesthetics.
    If building muscle is your priority goal there's no good reason not to start now (by probably changing your training and maybe your calorie level). It's actually easier to recomp when not lean so no idea why whoever told you to wait would say that.
    The only level on which it makes some sense would be for a person whose main priority is being lean as quick as possible - but that doesn't sound like you.

    It's not a binary choice between losing fat or gaining muscle - recomp is doing both those things together. Jump on it now AND lose the 15lbs slowly.

    "I lift" doesn't tell me anything about how you lift and what programming you use. There's guys in my gym who "lift" - but virtually all their lifts are bicep curls!! This time next year they will still look virtually the same with maybe tighter sleeves on their T-shirts. :smiley:

    Boot camp and HIIT (I'm guessing it's probably circuit training) are fine if they support other fitness or enjoyment goals of course but sub-optimal for muscle growth.
  • azuki84
    azuki84 Posts: 157 Member
    Just reached a new goal! 130lb, 9.6% body fat (5’4’’ m). Eating 2100-2500 maintenance.