Recomposition: Maintaining weight while losing fat
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From what I understand the machines' counters can be horribly inaccurate anyway. As far as how to log, just total each amount, that's what I usually do. So, for example, at 2.8mph, if I did that for 15 times within the 30 minutes, I'd log it as "x mph, 15 minutes", then "7.0mph, 15 minutes" or whatever the total is at 7mph.
Thanks
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@usmcmp I'm going to start maintenance next week from a slightly different angle than most people. Used to be overweight. Lost it a few years ago but lost too much. Had been looking to add the weight back on over the last years but go no where. Started with a PT last year who changed how I worked out and got me over the mental barrier of eating more. Started eating 4,000 calories last November and since then have added on 15kg/33lbs with the weight going from 55kg/121lbs to 70kg/154lbs. Body fat was around 5% when I started. Its now in or around 15%. Happy with the amount I put on. Content now to maintain and attempt a slow recomp to got the body fat down a small bit. As I had never known what my maintenance figure was when I started on MFP cos it was always about finding the calorie amount that allowed me to gain, I'm going to go with an initial 10% reduction in the calorie level to 3,600 & give it a few weeks. Had always a high metabolism and I used to run a lot which I reduced when I was bulking. Going to increase the running back to one 10k a week with the intention of carb loading on that day and eating back all my calories.1
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jdscrubs32; Good luck and keep us posted on how you do.
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@leahgoldgirl what an accomplishment!! I am same shape as your before pic...I want to look narrower in the hips/midriff just like you....
hopefully in a year or two that will be how I look Congrats! 0 -
Looking at going from 16% bf to about 12-13%.
Have looked up recomping and have calculated that I need 2400cal on lifting days and 1820 on non lifting days. Does this sound right for a 89kg male?0 -
Looking at going from 16% bf to about 12-13%.
Have looked up recomping and have calculated that I need 2400cal on lifting days and 1820 on non lifting days. Does this sound right for a 89kg male?
What's rest of the day like?
The normal TDEE charts merely look at exercise, not work or other daily activity. Many find even with desk jobs they are actually Lightly Active when they have kids.
So now you have to add together 2 levels - daily life and exercise.
The 1820 almost sounds like your BMR, so unless you sleep all day on your non-lifting days - both sounds low.0 -
That what I thought, work is mainly desk bound. However I lift 4 mornings a week. do cardio 1 morning a week. Play hockey and squash once a week and ride on the weekend.0
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In TDEE tables - Active, easily.
Then take that daily average, and adjust around that 200 calories to 24 hrs after your lifting if you want to - but with that much going on - I'd suggest stick with daily static goal.
That 1820 is a bad idea on non-lifting days which are obviously very busy - that's still a diet - not recomp.0 -
Cool thanks mate.
Is it fine to keep my 40/40/20 macro split?0 -
That's plenty of protein, especially with more calories. Past a certain point, especially when not in a diet - the extra isn't going to benefit you more except lightening your wallet, and being converted to carbs when not used as amino acids.
As long as no liver problems, no problem, just no extra benefit except perhaps making you feel fuller, which may not be needed on bigger calories either.
You'll adjust as needed, just try for a couple weeks, and don't stress if protein goal not hit.0 -
Yay!
So, a few questions:
1. Is there some bodyfat range that should be a minimum for doing a recomp? I imagine the higher the bf%, the longer the recomp will take. I hate cutting, but feel like I still have some fat to lose before I switch things up.
2. What's everyone experience with the mental aspect? I know I'm not mentally ready for a bulk, but what can I expect while doing a recomp?
3. My nutrition is around 135P/70F (always over)/160C. Yay or nay?
Thanks for this thread!
answers
1. This also applies to point 2. To me, it's a body fat percentage I've been able to attain which I feel comfortable at maintaining because I have hit a plateau. Equally a body fat percentage which allows me to visibly see changes in my body. So as I recop, I am able to see progression which helps maintaining motivation and vigilance. As many have said before, recomposition is like spinning the rims.
In May I was probably about 22% body fat and in August around 15 or 16. It's only in the latter I can see material changes with my lifting routines.
2. This is the real challenge me. I really feel fuelled when I eat at a slight surplus for clean bulking. My workouts are more proficient and I swear I can see gains nearly on a daily basis but this is countered seeing an increase on the scales... which decimates me. I know I should maintain a period of bulking before going through another cutting cycle but I simply cannot mentally cope with seeing an increase on the scale (even though this is not necessarily just fat gain).
3. I think that's down to personal preference for me it's 200 protons, 95 fat and about 150 carbohydrates
So to conclude, my heart desires progressive growth and muscle density which would be best served by a bulking and cutting cycle. My mind cannot cope with this so I choose the slower recomposition path
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Yay! I finally started recomp!
Just forgot to measure, weigh and take pics XD Guess I'll do that tomorrow.0 -
Help - can some please check my stats and tell me if I'm in enough of a deficit - I've checked so many calculators and am a bit lost now
Cw 188.2 sw 197 gw 135-40 . Daily calories (no exercise cals )- 1800 - 135 p 128c 66 fat
I do 5x5 3x/wk and HIIT 2x wk. thanks in advance - also weight everything religiously via food scale - haven't lost weight in 6wks just inches0 -
Help - can some please check my stats and tell me if I'm in enough of a deficit - I've checked so many calculators and am a bit lost now
Cw 188.2 sw 197 gw 135-40 . Daily calories (no exercise cals )- 1800 - 135 p 128c 66 fat
I do 5x5 3x/wk and HIIT 2x wk. thanks in advance - also weight everything religiously via food scale - haven't lost weight in 6wks just inches
How tall are you? Do you weigh all solids in grams and only liquids with measuring cups?
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Help - can some please check my stats and tell me if I'm in enough of a deficit - I've checked so many calculators and am a bit lost now
Cw 188.2 sw 197 gw 135-40 . Daily calories (no exercise cals )- 1800 - 135 p 128c 66 fat
I do 5x5 3x/wk and HIIT 2x wk. thanks in advance - also weight everything religiously via food scale - haven't lost weight in 6wks just inches
Enough of a deficit for what? This is a recomposition post, which would mean that your goal is not to lose weight.
If you are wanting to lose weight and are not, then you are not in a deficit. Are you eating back your exercise calories? What did you set your activity level at?0 -
blankiefinder wrote: »Help - can some please check my stats and tell me if I'm in enough of a deficit - I've checked so many calculators and am a bit lost now
Cw 188.2 sw 197 gw 135-40 . Daily calories (no exercise cals )- 1800 - 135 p 128c 66 fat
I do 5x5 3x/wk and HIIT 2x wk. thanks in advance - also weight everything religiously via food scale - haven't lost weight in 6wks just inches
Enough of a deficit for what? This is a recomposition post, which would mean that your goal is not to lose weight.
If you are wanting to lose weight and are not, then you are not in a deficit. Are you eating back your exercise calories? What did you set your activity level at?
Sorry - to lose 1-1.5 lbs weekly - no I do not eat back my exercise cals - activity level set at lightly active0 -
Help - can some please check my stats and tell me if I'm in enough of a deficit - I've checked so many calculators and am a bit lost now
Cw 188.2 sw 197 gw 135-40 . Daily calories (no exercise cals )- 1800 - 135 p 128c 66 fat
I do 5x5 3x/wk and HIIT 2x wk. thanks in advance - also weight everything religiously via food scale - haven't lost weight in 6wks just inches
How tall are you? Do you weigh all solids in grams and only liquids with measuring cups?
I'm 5'8 and I weight everything w a scale incld liquids via mls0 -
blankiefinder wrote: »Help - can some please check my stats and tell me if I'm in enough of a deficit - I've checked so many calculators and am a bit lost now
Cw 188.2 sw 197 gw 135-40 . Daily calories (no exercise cals )- 1800 - 135 p 128c 66 fat
I do 5x5 3x/wk and HIIT 2x wk. thanks in advance - also weight everything religiously via food scale - haven't lost weight in 6wks just inches
Enough of a deficit for what? This is a recomposition post, which would mean that your goal is not to lose weight.
If you are wanting to lose weight and are not, then you are not in a deficit. Are you eating back your exercise calories? What did you set your activity level at?
Sorry - to lose 1-1.5 lbs weekly - no I do not eat back my exercise cals - activity level set at lightly active
Does the 5x5 take you 30 min or 60 min 3 x weekly?
Is the HIIT for 10 min or 40 min 2 x weekly?
Are you a couch potato sedentary at work and home life outside of exercise, or do you have active job and/or kids at home keeping you active evenings/weeknights.
Because that Lightly Active on MFP is ONLY about daily life outside of exercise - because it's not talking about TDEE.
Other sites talking about TDEE only talk about exercise and little about daily life, and Lightly active there sounds too little purely from the exercise part of it.
Not many details to really help out.
The suggestion would be to be best served by starting your own thread about having a deficit instead of trying to find answers in a topic about maintaining your weight.
Suggest you provide all the details in that post.
Though it sounds like you are maintaining weight at what you eat now actually, unless you have some other stress causing water weight gain.0 -
My 5x5 is 30 min / HIIT 30 min busy lifestyle , 3 kids, work full time
Thanks will do0 -
So lately I have had that spinning wheels kinda feeling. I've been so focused on how little change there has been in my thighs and behind and been feeling really frustrated about it. I had been toying with trying to lose a few pounds but I keep throwing that idea out since I weigh around 100 pounds and already kinda feel odd about some children weighing more than me. Then I noticed something! My back is starting to looks fabulous!!
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I really want to start a recomp, but I'm not sure if I am there yet? I am a 6'2" male maintaining between 188-192 lbs. I am near the top of the normal range of the BMI chart, but have not been able to measure my BF%. Sorry if this has already been answered but I can't sift through 31 pages of comments lol.
Am I good to start a recomp? Again, sorry for the ignorance.0 -
cmasongreen wrote: »I really want to start a recomp, but I'm not sure if I am there yet? I am a 6'2" male maintaining between 188-192 lbs. I am near the top of the normal range of the BMI chart, but have not been able to measure my BF%. Sorry if this has already been answered but I can't sift through 31 pages of comments lol.
Am I good to start a recomp? Again, sorry for the ignorance.
If you are at or around your goal weight then yes.
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For bioklutz; I started re-comp abt two & half months ago and really hadn't seen a whole lot of changes until recently. Have lost some inches here and there buy like you one of my problems was my thighs; I changed some of the leg/glute exercises (1-leg deadlifts/sumo squats) by using a Smith mach (and going heavier) and doing my 20 min cardio session on an upright, stationary (not a spin) bike--I use the random setting and am currently using level 6 (working on level 7). I have lost an close to an inch from my thighs and around my knees. Might want to change up some of your exercises, etc.0
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griffinca2 wrote: »For bioklutz; I started re-comp abt two & half months ago and really hadn't seen a whole lot of changes until recently. Have lost some inches here and there buy like you one of my problems was my thighs; I changed some of the leg/glute exercises (1-leg deadlifts/sumo squats) by using a Smith mach (and going heavier) and doing my 20 min cardio session on an upright, stationary (not a spin) bike--I use the random setting and am currently using level 6 (working on level 7). I have lost an close to an inch from my thighs and around my knees. Might want to change up some of your exercises, etc.
Thanks for the suggestions! I have been trying a couple of different variations. Unfortunately I don't think I am someone whose body (thighs specifically) changes quickly and that is fine. I have been doing this since January so it isn't even a year yet. I suspect that my thighs will not really change much more in measurement but will just look more muscular - eventually
Thanks for the nice compliments Auddii & benjammin!0 -
bioklutz; my thighs aren't easy to see changes to either. I joined a local gym back in Feb and had been trying several different strategies but nothing really worked until I made the above changes a little over a month ago. Also, if you keep doing the same exercises using the same weights your body will adapt and your changes will decrease. You need to mix it up periodically (weight amt., exercises, reps, sets, etc.) to see changes. 0
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A solid article that I came across recently.
http://shreddedbyscience.com/can-you-gain-weight-in-a-calorie-deficit/0
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