Recomposition: Maintaining weight while losing fat
Replies
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Dang it...I remember why I raised my calories by 50 about 2 months ago. http://www.bodyrecomposition.com/research-review/dissecting-the-energy-needs-of-the-body-research-review.html/ From this article: To put that into mathematical perspective, gaining 20 pounds of muscle would be expected to increase resting energy expenditure by approximately 120 calories per day.
I am positive I did not gain 8.3 pounds of muscle in the past year which would be about 50 calories. I also figured that there would be a small increase in the non resting expenditure and decided 50 would be a nice number to experiment with. It probably is too soon to increase my calories again.
Thanks for bringing up fiber Robertw486. I took a look and in the past 30 days I did have some lower days. I'm going to try remedy that and see if that helps.0 -
So can I ask a noob question after reading through some of these posts? So if you want to lose fat/add muscle (recomp?), then you need to focus on weights/heavy lifting and stay away from cardio? Is that the basic premise?
I've lost 25 lbs+ in the last few months and want to kind of improve my physique a bit (showing some abs would be nice, just look more fit in the chest and shoulders, the usual stuff). So from this thread I stopped doing my circuit training (higher reps, less rest) and started bodyweight progressives this morning. I also wanted to start doing a C25K on the off days that I'm not doing my bodyweight exercises, but it sounds like cardio is a problem for my goals and will actually hurt my progress? Am I understanding that right?
Thanks in advance!0 -
brian_gunther wrote: »So can I ask a noob question after reading through some of these posts? So if you want to lose fat/add muscle (recomp?), then you need to focus on weights/heavy lifting and stay away from cardio? Is that the basic premise?
I've lost 25 lbs+ in the last few months and want to kind of improve my physique a bit (showing some abs would be nice, just look more fit in the chest and shoulders, the usual stuff). So from this thread I stopped doing my circuit training (higher reps, less rest) and started bodyweight progressives this morning. I also wanted to start doing a C25K on the off days that I'm not doing my bodyweight exercises, but it sounds like cardio is a problem for my goals and will actually hurt my progress? Am I understanding that right?
Thanks in advance!
I wouldn't say that cardio would hurt as long as you eat right to refuel and recover from both cardio and strength training. And personally I don't even think you need a super structured program, as long as you have some progressive overload in a workout.
There are type of exercises that would help with both strength and cardio, such as circuits that you mentioned. But if you want to build muscle, you'd have to make sure your circuits were at a high enough weight for what you are doing. Likewise HIIT type cardio can build muscle mass as well as help with cardio.
But at some point you have to push to see gains. Similar to a slow walk vs running hard, there are limits to gains you can see doing most types of exercise. And lifting heavy does promote quicker muscle gain than most other options.0 -
Absolutely not!brian_gunther wrote: »So can I ask a noob question after reading through some of these posts? So if you want to lose fat/add muscle (recomp?), then you need to focus on weights/heavy lifting and stay away from cardio? Is that the basic premise?
There may be some interference in terms of training performance and recovery but that's all.
The horrible myth that cardio burns muscle is just that - a myth.
Personal experience - I have a very heavy cardio volume (cycling) and it hasn't stopped me recomping.
No - C25K is a very gentle amount of cardio, can't see it hurting your progress in the slightest.brian_gunther wrote: »I also wanted to start doing a C25K on the off days that I'm not doing my bodyweight exercises, but it sounds like cardio is a problem for my goals and will actually hurt my progress? Am I understanding that right?
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Thanks for the responses!
Ok, I'll go ahead and give the C25K a go and keep up with the workouts. Appreciate the clarifications/advice! Thanks!0 -
brian_gunther wrote: »Thanks for the responses!
Ok, I'll go ahead and give the C25K a go and keep up with the workouts. Appreciate the clarifications/advice! Thanks!
Check out our group if you like.
http://community.myfitnesspal.com/en/group/110336-deediddygees-couch-to-10k-starting-january-4th
Its a 10K group but we welcome C25Kers as well.0 -
brian_gunther wrote: »So can I ask a noob question after reading through some of these posts? So if you want to lose fat/add muscle (recomp?), then you need to focus on weights/heavy lifting and stay away from cardio? Is that the basic premise?
I've lost 25 lbs+ in the last few months and want to kind of improve my physique a bit (showing some abs would be nice, just look more fit in the chest and shoulders, the usual stuff). So from this thread I stopped doing my circuit training (higher reps, less rest) and started bodyweight progressives this morning. I also wanted to start doing a C25K on the off days that I'm not doing my bodyweight exercises, but it sounds like cardio is a problem for my goals and will actually hurt my progress? Am I understanding that right?
Thanks in advance!
The heart is a muscle a very very important muscle, cardio is how we train it don't dismiss it altogether......keep that heart healthy! I'll stay with at least one cardio session just for the purpose of a healthy heart
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brian_gunther wrote: »So can I ask a noob question after reading through some of these posts? So if you want to lose fat/add muscle (recomp?), then you need to focus on weights/heavy lifting and stay away from cardio? Is that the basic premise?
I've lost 25 lbs+ in the last few months and want to kind of improve my physique a bit (showing some abs would be nice, just look more fit in the chest and shoulders, the usual stuff). So from this thread I stopped doing my circuit training (higher reps, less rest) and started bodyweight progressives this morning. I also wanted to start doing a C25K on the off days that I'm not doing my bodyweight exercises, but it sounds like cardio is a problem for my goals and will actually hurt my progress? Am I understanding that right?
Thanks in advance!
Don't stay away from cardio. I am currently re-comping after realising that I didn't want to bulk to add muscle at my BF% and cutting would make me look really scrawny.
I'm doing SL5x5 3 times a week and am currently training for a couple of ultra runs in April and 1 in July. So long as you eat enough food to fuel your exercise you won't start burning muscle instead of fat.0 -
Hi. Another new to weight training here. I've lost quite a lot of weight primarily due to running/Body Pump classes. I don't want to lose more 8st 7-10 at 5'4''. But I do want to reduce my BF% from 20%. I've started the Lee Labrada 'plan' and am in Wk 4 but I don't feel like I'm making much progress. Really interested by the TDEE spreadsheet so I'm going to try that, but I think my calories may be about right, certainly the couple of weeks I upped them I really put on weight (although that may have been carb overload!). I'm using Cal - 1710. P35%, C45%, F20% - does this seem reasonable?0
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Bumping so I can find this thread after work!! New to maintenance and recomp for the last two weeks, but this seems harder than weight loss was...lol0
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cat_smith1 wrote: »Hi. Another new to weight training here. I've lost quite a lot of weight primarily due to running/Body Pump classes. I don't want to lose more 8st 7-10 at 5'4''. But I do want to reduce my BF% from 20%. I've started the Lee Labrada 'plan' and am in Wk 4 but I don't feel like I'm making much progress. Really interested by the TDEE spreadsheet so I'm going to try that, but I think my calories may be about right, certainly the couple of weeks I upped them I really put on weight (although that may have been carb overload!). I'm using Cal - 1710. P35%, C45%, F20% - does this seem reasonable?
Just remember that fat is not fast - lost or gained.
So if really put on weight means a couple stones, but you only ate say 200 over prior level - if that was really 200 over true TDEE, it would take 17 days to slowly add on 1 lb of weight.
Reasonable would require all your stats and workout times and daily activity.
Better just to check and see.
Just TDEE Please spreadsheet - better than 5 level TDEE charts.
https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing0 -
That's an awesome spreadsheet, thank you for sharing0
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That spreadsheet is super great! Thanks!0
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Saving this thread!0
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Here are back pics about 9 months apart. Weight has remained constant. Left is recent, right is about 9, maybe 10 months ago.
Bicep growth about and inch.
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So, here's something I've been considering, but someone with more knowledge should tell me if it's reasonable. I know that they say losing fat AND gaining muscle is difficult/impossible. However, after I lose another 5 pounds, I'll be within spitting range of my goal weight (7 or so pounds above) and I'd love to ease into that final stage and eventual maintenance by increasing calorie intake a bit. I think what would be good in my mind is to continue losing fat at a slow rate - maybe 1/4 to 1/2 lb a week - by eating at a deficit AND start building muscle. Is it possible to build muscle while still at a slight deficit? Or will any deficit stop muscle building?0
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@robingmurphyrobingmurphy wrote: »So, here's something I've been considering, but someone with more knowledge should tell me if it's reasonable. I know that they say losing fat AND gaining muscle is difficult/impossible. However, after I lose another 5 pounds, I'll be within spitting range of my goal weight (7 or so pounds above) and I'd love to ease into that final stage and eventual maintenance by increasing calorie intake a bit. I think what would be good in my mind is to continue losing fat at a slow rate - maybe 1/4 to 1/2 lb a week - by eating at a deficit AND start building muscle. Is it possible to build muscle while still at a slight deficit? Or will any deficit stop muscle building?
If anyone says "impossible" then walk away!!
Recomp works at or around maintenance - your body doesn't actually have a switch at TDEE minus one calorie that gets thrown to stop the posibility of net muscle gain.
Your plan is similar to when I slowed my weight loss down to a crawl - here are my results:
In six months lost 4lbs of weight, lost 8lbs of fat and gained 4lbs of lean mass. That was 4% body fat change.
Just an example as obviously your results will be different as you aren't an elderly male cyclist who has been training for 40 years....1 -
I think I finally read through all of this discussion, and it is awesome. I only needed to drop 5 pounds to reach the weight I wanted to be at, and I'm working on recomping. The hard thing for for me right now is eating enough calories without blowing out my fat and sodium levels. I' 5'5" 141# right now, and looking to start building up my muscle mass while dropping some more fat. I figured out my TDEE, which is 2390 (actually doing 10% defecit to lose fat) and an working on eating to that, been under most days, because my sodium count always gets too high for what I want/need (Have hypertension), and I just don't feel hungry enough to eat that much. Walking 40 minutes per week day (2 2o minute walks), Doing a Kettlebell circuit 2 days a week for 25 minutes, plus a 45 minute HIIT workout on Saturdays and Running/walking 1:10/0:50 intervals 4-5 miles every Sunday.0
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I've read all of these 33 pages and still don't know what to do haha
Before christmas I had been recomping for a year and really loved results, I was very lean. But in last 2 months I just ate alllllll the time. Of course I gained weight (15lbs or so), and although I have been working out (lifting+ cardio/hiit), I am sure it is a fat gain mostly. I don't mind number on the scale so I don't know if I should be still doing recomp or lose gained weight and than recomp?
Thank you0 -
So, is there any info about body fat percentages and recomp? I have been aiming to start in about March and by he looks of it I should be close to goal weight by then. After typing my stats into multiple online body fat percentage calculators I am currently at about 26%bf. Should I get down closer to 22%. Will recomp be any easier or harder with less or more body fat??0
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youngmomtaz wrote: »So, is there any info about body fat percentages and recomp? I have been aiming to start in about March and by he looks of it I should be close to goal weight by then. After typing my stats into multiple online body fat percentage calculators I am currently at about 26%bf. Should I get down closer to 22%. Will recomp be any easier or harder with less or more body fat??
I think 26% body fat would be perfect for recomp. Basically if you do not want to lose any more weight but are unhappy with how you look recomp would be appropriate. 22% body fat would be a great spot to start a bulk.
This is from an article from Lyle (http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html). It is about what body fat % would be good for a bulk but it gives you a general idea:
If you’re above 15% body fat (about 24-27% for women), diet first. If you can get to the 10-12% (19-24%) body fat range or so, I think you’ll be in an overall better position to gain mass. Trying to get super lean will probably end up screwing you in the long run because your body will be primed to put back fat on (and most other physiological systems are screwed up as well) when you get super lean.
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Thank you for the info and the link!!0
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BeatriceCroacia wrote: »I've read all of these 33 pages and still don't know what to do haha
Before christmas I had been recomping for a year and really loved results, I was very lean. But in last 2 months I just ate alllllll the time. Of course I gained weight (15lbs or so), and although I have been working out (lifting+ cardio/hiit), I am sure it is a fat gain mostly. I don't mind number on the scale so I don't know if I should be still doing recomp or lose gained weight and than recomp?
Thank you
If I gained 15 pounds in 2 months I would cut. That is a lot! It probably is mostly fat and a tiny bit of muscle (if you were following a progressive lifting program).
Are you happy with the weight you put on? How lean were you ? You say you don't mind the number on the scale. What are your goals?
Just to be clear recomp is maintaining your weight (not gaining!) and following a progressive lifting program.0 -
So, I totally realized that in my post above (quoted below), that I didn't say anything about my goals, and how it's been going. Using the Garmin app with my Vivofit, I see that my average weight for the last 122k has remained 141.2. my goal weight, with some spikes to 142.2. but it's still lower than my average over the last 20 days of 142.
I'm a skinny dude looking to add muscle tone while I recomp, I don't have much access to weights, just 2 15# dumbells and my 12Kg Kettlebell, which is my favorite. Basically I just want to tone up, and add some mass, but nt too much since I'm a peopleMcNugget. Am I on the right track?MNLittleFinn wrote: »I think I finally read through all of this discussion, and it is awesome. I only needed to drop 5 pounds to reach the weight I wanted to be at, and I'm working on recomping. The hard thing for for me right now is eating enough calories without blowing out my fat and sodium levels. I' 5'5" 141# right now, and looking to start building up my muscle mass while dropping some more fat. I figured out my TDEE, which is 2390 (actually doing 10% defecit to lose fat) and an working on eating to that, been under most days, because my sodium count always gets too high for what I want/need (Have hypertension), and I just don't feel hungry enough to eat that much. Walking 40 minutes per week day (2 2o minute walks), Doing a 25 minute Kettlebell circuit 2 days a week for 25 minutes, plus a 45 minute HIIT workout on Saturdays and Running/walking 1:10/0:50 intervals 4-5 miles every Sunday.
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MNLittleFinn wrote: »So, I totally realized that in my post above (quoted below), that I didn't say anything about my goals, and how it's been going. Using the Garmin app with my Vivofit, I see that my average weight for the last 122k has remained 141.2. my goal weight, with some spikes to 142.2. but it's still lower than my average over the last 20 days of 142.
I'm a skinny dude looking to add muscle tone while I recomp, I don't have much access to weights, just 2 15# dumbells and my 12Kg Kettlebell, which is my favorite. Basically I just want to tone up, and add some mass, but nt too much since I'm a peopleMcNugget. Am I on the right track?MNLittleFinn wrote: »I think I finally read through all of this discussion, and it is awesome. I only needed to drop 5 pounds to reach the weight I wanted to be at, and I'm working on recomping. The hard thing for for me right now is eating enough calories without blowing out my fat and sodium levels. I' 5'5" 141# right now, and looking to start building up my muscle mass while dropping some more fat. I figured out my TDEE, which is 2390 (actually doing 10% defecit to lose fat) and an working on eating to that, been under most days, because my sodium count always gets too high for what I want/need (Have hypertension), and I just don't feel hungry enough to eat that much. Walking 40 minutes per week day (2 2o minute walks), Doing a 25 minute Kettlebell circuit 2 days a week for 25 minutes, plus a 45 minute HIIT workout on Saturdays and Running/walking 1:10/0:50 intervals 4-5 miles every Sunday.
You aren't going to add any mass with those weights. You need a progressive overload program.
Depending on your strength, you might (and I'm thinking a long shot) be able to add a little bit of mass with a progressive bodyweight program, but I do think you will need a calorie surplus for it to "might" happen.
Really, you need more weights.0 -
You aren't going to add any mass with those weights. You need a progressive overload program.
Depending on your strength, you might (and I'm thinking a long shot) be able to add a little bit of mass with a progressive bodyweight program, but I do think you will need a calorie surplus for it to "might" happen.
Really, you need more weights.
yeah, I figured as much. Pricing up weights to get started on upping things0 -
MNLittleFinn wrote: »You aren't going to add any mass with those weights. You need a progressive overload program.
Depending on your strength, you might (and I'm thinking a long shot) be able to add a little bit of mass with a progressive bodyweight program, but I do think you will need a calorie surplus for it to "might" happen.
Really, you need more weights.
yeah, I figured as much. Pricing up weights to get started on upping things
If cost is an issue, garage sales, Craigslist, or places like Goodwill may pay off, with a time investment.0 -
MNLittleFinn wrote: »You aren't going to add any mass with those weights. You need a progressive overload program.
Depending on your strength, you might (and I'm thinking a long shot) be able to add a little bit of mass with a progressive bodyweight program, but I do think you will need a calorie surplus for it to "might" happen.
Really, you need more weights.
yeah, I figured as much. Pricing up weights to get started on upping things
If cost is an issue, garage sales, Craigslist, or places like Goodwill may pay off, with a time investment.
This and next month are probably prime time for Craigslist purchasing. Plenty of people will be giving up on their New Year's resolution for the last time until next year.0
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