Recomposition: Maintaining weight while losing fat
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mattyc772014 wrote: »@usmcmp What do you think about cardio and recomps?
cardio? is that Spanish?0 -
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mattyc772014 wrote: »@usmcmp What do you think about cardio and recomps?
I'm hoping the answer is "phooey" because I've only done it once in 8 weeks.0 -
mattyc772014 wrote: »@usmcmp What do you think about cardio and recomps?
I think that is personal preference, but I also know that my lifts are a bit better when I do SOME sort of cardio once per week (not counting sex, since I know I'll get asked). Cardio helps if you want to eat more too. If you follow a hypertrophy program it's likely that you are improving your VO2 Max without purposeful cardio.1 -
tbh I go backpacking on the weekends and go for light walks on my rest days
don't hate me pls :flowerforyou:1 -
If you do too much cardio (really upping VO2max) even if staying at equal calories, won't it reduce hypertrophy? I see it as the body having a limited budget for remodeling the house - you're not getting a granite counter and a basement remodel at the same time.0
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asflatasapancake wrote: »mattyc772014 wrote: »@usmcmp What do you think about cardio and recomps?
cardio? is that Spanish?
Yup. It means whale's vagina.
Sorry sir, you are incorrect... the answer was San Diego.
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asflatasapancake wrote: »mattyc772014 wrote: »@usmcmp What do you think about cardio and recomps?
cardio? is that Spanish?
Yup. It means whale's vagina.
Sorry sir, you are incorrect... the answer was San Diego.
Is that not what he said?
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If you do too much cardio (really upping VO2max) even if staying at equal calories, won't it reduce hypertrophy? I see it as the body having a limited budget for remodeling the house - you're not getting a granite counter and a basement remodel at the same time.
Reduced hypertrophy would be due to inadequate protein, inadequate calories or inadequate recovery. If you were running long distances daily and trying to build mass you would struggle due to recovery issues.0 -
I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.1
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I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.
You do cardio once per week, but you run every day? Running is cardio.
You may have adjusted to your mileage and lifting, but those are based on your priorities. Have you ever lifted before running? Have you ever dropped mileage while lifting? If not, you don't know if the running is impacting your lifting. There is a chance your lifts would improve if you cut mileage or ran after lifting. Glycogen depletion and the CNS demands of running can impact lifting, but if you've always done it this way you wouldn't know.1 -
mattyc772014 wrote: »@usmcmp What do you think about cardio and recomps?
I think that is personal preference, but I also know that my lifts are a bit better when I do SOME sort of cardio once per week (not counting sex, since I know I'll get asked). Cardio helps if you want to eat more too. If you follow a hypertrophy program it's likely that you are improving your VO2 Max without purposeful cardio.
@usmcmp Thanks again. I personally like to do cardio a couple times a week for 30 mins. I enjoy it and other extracurricular activities. Oh and basket weaving!
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I do a load of cardio while recomping (latest event was a 128 mile cycle event). The big impact on potential hypertrophy is that you have to prioritise both your training and recovery. During the cycling season I do very little lower body weight training and tend to keep the intensity down when I do. Typical routine is alternate days cycling (or cycling related training) and upper body and core strength work. In winter the training focus changes and the cardio duration reduces so recovery and fatigue isn't such a factor.
There's absolutely no reason someone at maintenance would "burn muscle for fuel" though as some people seem to believe - your nutrition would have to be completely hopeless!2 -
Awesome thread! Thanks so much!0
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I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.
You do cardio once per week, but you run every day? Running is cardio.
I was wondering the same.
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I don't believe anyone said anything about burning muscle for fuel.There's absolutely no reason someone at maintenance would "burn muscle for fuel" though as some people seem to believe - your nutrition would have to be completely hopeless!
My commentary was specifically if you were doing enough cardio to increase VO2Max. I would guess the adaptations and cellular synthesis that would have to happen for that, like making more red blood cells, would tie up some amount of synthesis that could be used towards building muscle cells, but I don't have much knowledge of what all happens to make cardiovascaular endurance and output increase.0 -
I don't believe anyone said anything about burning muscle for fuel.There's absolutely no reason someone at maintenance would "burn muscle for fuel" though as some people seem to believe - your nutrition would have to be completely hopeless!
My commentary was specifically if you were doing enough cardio to increase VO2Max. I would guess the adaptations and cellular synthesis that would have to happen for that, like making more red blood cells, would tie up some amount of synthesis that could be used towards building muscle cells, but I don't have much knowledge of what all happens to make cardiovascaular endurance and output increase.
Even lifting can improve VO2 Max, so improved VO2 Max doesn't mean less gains.
http://www.ncbi.nlm.nih.gov/pubmed/163071570 -
I don't believe anyone said anything about burning muscle for fuel.There's absolutely no reason someone at maintenance would "burn muscle for fuel" though as some people seem to believe - your nutrition would have to be completely hopeless!
My commentary was specifically if you were doing enough cardio to increase VO2Max. I would guess the adaptations and cellular synthesis that would have to happen for that, like making more red blood cells, would tie up some amount of synthesis that could be used towards building muscle cells, but I don't have much knowledge of what all happens to make cardiovascular endurance and output increase.
Not in this thread but it's a depressingly common perception that muscle is a preferred energy source.
I actually find my cardio (which has a big resistance element) very complimentary to my strength training (and vice versa) in performance terms apart from the previously stated fatigue/recovery issues.
For a period of a 8 weeks last autumn I dropped strength training completely as I had very limited time to train for a big cycle ride and gained measurable increase in quad size. When I returned to the gym after the event I found my reps at my injury imposed leg press limit (knee goes bone on bone over 200kg) had shot up from about 8 to 20.
Interesting article..
http://www.menshealth.co.uk/building-muscle/get-big/will-cardio-burn-muscle?click=main_sr0 -
I'll ditto that about some gains from endurance cardio.
Muscle isn't even used as energy like that unless going for long endurance, with lack of carbs.
I think the misconception is part of what will happen at the normal big deficits people attempt.
Muscle is broken down all the time, if not enough calories and protein, some of it ain't being built back up again.
And if you do cardio too hard or long or with bad timing to lifting, obviously makes you tired - even if you do eat enough. But shoot, hard cardio day after day can do the same too I've found.1 -
Thanks. The study is untrained males and going from 26 to 30. I'm thinking more someone trying to get themselves down below 8 or 7 minute miles type increases.
I don't believe anyone said anything about burning muscle for fuel.There's absolutely no reason someone at maintenance would "burn muscle for fuel" though as some people seem to believe - your nutrition would have to be completely hopeless!
My commentary was specifically if you were doing enough cardio to increase VO2Max. I would guess the adaptations and cellular synthesis that would have to happen for that, like making more red blood cells, would tie up some amount of synthesis that could be used towards building muscle cells, but I don't have much knowledge of what all happens to make cardiovascaular endurance and output increase.
Even lifting can improve VO2 Max, so improved VO2 Max doesn't mean less gains.
http://www.ncbi.nlm.nih.gov/pubmed/163071570 -
Thanks. The study is untrained males and going from 26 to 30. I'm thinking more someone trying to get themselves down below 8 or 7 minute miles type increases.
I don't believe anyone said anything about burning muscle for fuel.There's absolutely no reason someone at maintenance would "burn muscle for fuel" though as some people seem to believe - your nutrition would have to be completely hopeless!
My commentary was specifically if you were doing enough cardio to increase VO2Max. I would guess the adaptations and cellular synthesis that would have to happen for that, like making more red blood cells, would tie up some amount of synthesis that could be used towards building muscle cells, but I don't have much knowledge of what all happens to make cardiovascaular endurance and output increase.
Even lifting can improve VO2 Max, so improved VO2 Max doesn't mean less gains.
http://www.ncbi.nlm.nih.gov/pubmed/16307157
It would have less to do with VO2Max and more to do with calorie intake versus body needs, protein intake, resistance training and recovery.0 -
Hello everyone! I'm new to the site (and the thread, obviously). I had a very bad knee injury a couple of months back and my doctor says that I need to lose some weight and get stronger. I'm currently at a healthy weight for my height, but since I stopped running, I've put on a bit of weight and started to lose motivation for exercising. Right now I'm going through physical therapy, but there's no "integral approach" to it: I just go, get the electrodes and the warm towel thing, do the repetitive leg lifts and that's about it. I'm hoping you can give me a hand with nutritional issues (what and how I should eat to have more strength and muscle) and maybe even some fun exercises.0
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If you do too much cardio (really upping VO2max) even if staying at equal calories, won't it reduce hypertrophy? I see it as the body having a limited budget for remodeling the house - you're not getting a granite counter and a basement remodel at the same time.
You get what is called interference. This explains it (re cutting, but still relevance). Starts discussing it at 5:00
https://www.youtube.com/watch?v=TmEJGR1_sZc
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If you do too much cardio (really upping VO2max) even if staying at equal calories, won't it reduce hypertrophy? I see it as the body having a limited budget for remodeling the house - you're not getting a granite counter and a basement remodel at the same time.
You get what is called interference. This explains it (re cutting, but still relevance). Starts discussing it at 5:00
<snip video>
Thanks.0 -
This sounds exactly what I was thinking. That means it clearly must be true.If you do too much cardio (really upping VO2max) even if staying at equal calories, won't it reduce hypertrophy? I see it as the body having a limited budget for remodeling the house - you're not getting a granite counter and a basement remodel at the same time.
You get what is called interference. This explains it (re cutting, but still relevance). Starts discussing it at 5:00
<snip>
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Hi, everybody! (Hi, Dr. Nick)
I have a few questions that I'm hoping someone can help me with.
Right now my weight is 147 lbs at 5'6. My initial goal weight was 140, but due to my still flabby stomach and thighs, I'm considering dropping the weight down to 135. However, doing a recomp sounds much more attractive rather than simply losing weight. I've been doing some form of weight lifting for approximately a year now.
1. Should I move on to maintenance, or should I still run a deficit? Right now I have my deficit set for 1 lb/week loss, but wonder if I should instead set myself for TDEE - 10%.
2. Right now I'm doing this program https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html using 15-20 lb dumbbells. Would this program be helpful for doing a recomp (progressing onto heavier weights, of course) or should I try a different program? (Strong Curves is looking mighty tempting. I've got a Hank Hill butt. That ain't right.)
If it helps, I can post a current picture.
Thanks a lot! You guys are awesome! 1 -
Hi, everybody! (Hi, Dr. Nick)
I have a few questions that I'm hoping someone can help me with.
Right now my weight is 147 lbs at 5'6. My initial goal weight was 140, but due to my still flabby stomach and thighs, I'm considering dropping the weight down to 135. However, doing a recomp sounds much more attractive rather than simply losing weight. I've been doing some form of weight lifting for approximately a year now.
1. Should I move on to maintenance, or should I still run a deficit? Right now I have my deficit set for 1 lb/week loss, but wonder if I should instead set myself for TDEE - 10%.
2. Right now I'm doing this program https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html using 15-20 lb dumbbells. Would this program be helpful for doing a recomp (progressing onto heavier weights, of course) or should I try a different program? (Strong Curves is looking mighty tempting. I've got a Hank Hill butt. That ain't right.)
If it helps, I can post a current picture.
Thanks a lot! You guys are awesome!
1 - Could still run a minor deficit, 250 cal perhaps, but properly log any workouts so you aren't creating a bigger deficit by not eating those calories back. 10% will probably be about 250 anyway.
2 - Full body, compound moves, progressively harder to give the body something to repair from. If it isn't repairing stronger and gaining muscle, it isn't going to recomp.
No cheek implants to use, huh? ;-)0 -
1 - Could still run a minor deficit, 250 cal perhaps, but properly log any workouts so you aren't creating a bigger deficit by not eating those calories back. 10% will probably be about 250 anyway.
2 - Full body, compound moves, progressively harder to give the body something to repair from. If it isn't repairing stronger and gaining muscle, it isn't going to recomp.
Okay, so I've pretty much got the right idea of what to do then? Huzzah! I might try to add some of the glute workouts from Strong Curves to the dumbbell program I'm currently doing because of...y'know.No cheek implants to use, huh? ;-)
No implants, but there has been some joking about me needing a prosthetic butt for my DGS (Dimished Gluteal Syndrome).
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Are there any guidelines/information/steps on how to find my maintenance?0
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Are there any guidelines/information/steps on how to find my maintenance?
Step 1: You can use a calculator to estimate your TDEE (Total Daily Energy Expenditure) if your exercise is pretty consistent for the week: http://scoobysworkshop.com/calorie-calculator/ or set your goal to maintaining your weight on MFP, add exercise calories and eat what it recommends.
Step 2: Monitor your weight over a period over a period of time. Probably 1 month. If you losing weight you need more calories. If you are gaining weight you need less calories.
You will have to figure out how much is a normal fluctuation for you. It seems like a 5 pound range is pretty typical. But I have seen people with a 10 pound range.0
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