Recomposition: Maintaining weight while losing fat

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  • Hornsby
    Hornsby Posts: 10,322 Member
    KetoneKaren wrote: »
    @Hornsby HornsbyHornsby
    Posts: 8,377
    Member
    KetoneKaren wrote: »
    » show previous quotes

    You are probably correct, although not kind in the way you word your response. There is undoubtedly some margin of error, but my doctor is board certified in internal medicine, endocrinology, and nonsurgical bariatrics and has sophisticated means of measuring body composition. Whether I have gained a few ounces or lost a few ounces of muscle is neither here nor there. The point is that I am managing to preserve muscle, for the most part, while losing fat. I am proud of that and there is no need to ridicule my progress.

    Edited to correct typo.

    Not sure why the wording bothered you. The only way to measure to that level of accuracy would be through autopsy. That's just a fact. Since you are alive and hopefully won't be dead anytime soon...:. a vivisection would literally be the only way to measure that small of a gain with any reasonable accuracy.

    Again, I'm not seeing the relevance or point. Not sure what I am missing here.
  • KetoneKaren
    KetoneKaren Posts: 6,412 Member
    @Hornsby OK
  • DebSozo
    DebSozo Posts: 2,578 Member
    KetoneKaren wrote: »
    @Hornsby OK

    Don't take it personally, Karen. Not everyone will "get" how hard it is unless they live it. No worries.
  • KetoneKaren
    KetoneKaren Posts: 6,412 Member
    @DebSozo I honestly do not understand the necessity of this type of response. I am interested in losing fat and gaining muscle. I am interested in accurate information and constructive feedback from other people who are similar to me. And I know I won't be able to gain the same amount of muscle as many younger and/or male recompers. I don't wish to be irritating to those with loftier goals and who have more potential to gain muscle. I don't know why that invites negative responses.
  • DebSozo
    DebSozo Posts: 2,578 Member
    KetoneKaren wrote: »
    @DebSozo I honestly do not understand the necessity of this type of response. I am interested in losing fat and gaining muscle. I am interested in accurate information and constructive feedback from other people who are similar to me. And I know I won't be able to gain the same amount of muscle as many younger and/or male recompers. I don't wish to be irritating to those with loftier goals and who have more potential to gain muscle. I don't know why that invites negative responses.

    Do you mean my reponse? I'm trying to empathize :o
  • DebSozo
    DebSozo Posts: 2,578 Member
    Yaay for younger and loftier. I don't really compare myself. I'm in pretty good shape for my "age".
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    edited July 2016
    KetoneKaren wrote: »
    @DebSozo I honestly do not understand the necessity of this type of response. I am interested in losing fat and gaining muscle. I am interested in accurate information and constructive feedback from other people who are similar to me. And I know I won't be able to gain the same amount of muscle as many younger and/or male recompers. I don't wish to be irritating to those with loftier goals and who have more potential to gain muscle. I don't know why that invites negative responses.

    The fact that you won't be able to gain as much muscle or gain as quickly as younger males doesn't invalidate the general recommendations for a high protein diet and strength training program, nor does it invalidate the point regarding measuring body fat. Good advice is good advice, and if you're looking for a group who have spent years lifting, losing fat. and building muscle mass you could do worse. Nobody cares that you're postmenopausal or a woman or older or however you want to put it. You can learn quite a bit here if you pay attention. It helped my wife through chemo, and it helped me. I'm probably a young 'en though as I'm in my mid 40s.
  • KetoneKaren
    KetoneKaren Posts: 6,412 Member
    DebSozo wrote: »
    KetoneKaren wrote: »
    @DebSozo I honestly do not understand the necessity of this type of response. I am interested in losing fat and gaining muscle. I am interested in accurate information and constructive feedback from other people who are similar to me. And I know I won't be able to gain the same amount of muscle as many younger and/or male recompers. I don't wish to be irritating to those with loftier goals and who have more potential to gain muscle. I don't know why that invites negative responses.

    Do you mean my reponse? I'm trying to empathize :o

    No, @DebSozo, not your response at all, I see how you could think that.

    @Hornsby Apology accepted. If you are a successful re-comper and willing to help, I would like to keep coming back to this thread. I just don't want to waste anybody's time, and it isn't helpful to me to be mocked or baited. I don't really need character building at this stage of my life, just honest help and feedback. :)
  • Hornsby
    Hornsby Posts: 10,322 Member
    If you ask a question in here, it will get answered factually. I'm not into character building anyway. ;)
  • KetoneKaren
    KetoneKaren Posts: 6,412 Member
    @sunnybeaches105 I hope your wife's chemo was successful, and that she is doing well now. You are a young 'en...savor it!
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    KetoneKaren wrote: »
    @sunnybeaches105 I hope your wife's chemo was successful, and that she is doing well now. You are a young 'en...savor it!

    Thanks. She's several years out already. Good luck on here and don't take constructive criticism as anything but that. Tone is very difficult on here, and I'm probably one of the worst at it.
  • KetoneKaren
    KetoneKaren Posts: 6,412 Member
    @sunnybeaches105 Forewarned is forearmed, I will remember that and not take offense. Thanks.
  • Hornsby
    Hornsby Posts: 10,322 Member
    usmcmp wrote: »
    Back on topic:

    This thread is for anyone who is maintaining weight and hoping to add muscle while lowering body fat percentage. It doesn't matter if you're 18 or 80 years old. It's a place to exchange information on recomposition and share updates on things that are working for you as well as progress.

    Sorry, teacher :(
  • usmcmp
    usmcmp Posts: 21,219 Member
    I haven't purposefully been doing a recomp, but I delayed cutting for almost a year now. There's not much to show in pictures since I did this at a relatively high body fat percentage. I'm hoping that the maintaining will help me keep the lean mass as I cut for a show.
  • DebSozo
    DebSozo Posts: 2,578 Member
    edited July 2016
    I am really new to recomp and will look forward to seeing what happens.
  • jemhh
    jemhh Posts: 14,261 Member
    I guess I'll pop in to say that my progress so far with recomp is going well. I've switched from mostly low rep work to higher rep work. I am seeing more definition in my legs and slightly more in my arms. No progress pictures to share right now.

    I have a DEXA scheduled for 7/27. I went ahead and paid for the double scan package. That will let me get one done now and one at a future date so that I can gauge my progress down the road.
  • usmcmp
    usmcmp Posts: 21,219 Member
    jemhh wrote: »
    I guess I'll pop in to say that my progress so far with recomp is going well. I've switched from mostly low rep work to higher rep work. I am seeing more definition in my legs and slightly more in my arms. No progress pictures to share right now.

    I have a DEXA scheduled for 7/27. I went ahead and paid for the double scan package. That will let me get one done now and one at a future date so that I can gauge my progress down the road.

    I look forward to hearing about your results on both! Hopefully that will give some food for thought to everyone.
  • DebSozo
    DebSozo Posts: 2,578 Member
    Karen, let's try recomp for a while and stay on this thread to learn. Maybe it can help us. B)
  • KetoneKaren
    KetoneKaren Posts: 6,412 Member
    @DebSozo t2724.gif
  • sardelsa
    sardelsa Posts: 9,812 Member
    jemhh wrote: »
    I guess I'll pop in to say that my progress so far with recomp is going well. I've switched from mostly low rep work to higher rep work. I am seeing more definition in my legs and slightly more in my arms. No progress pictures to share right now.

    I have a DEXA scheduled for 7/27. I went ahead and paid for the double scan package. That will let me get one done now and one at a future date so that I can gauge my progress down the road.

    Oh nice @jemhh I didn't realize you were recomping too... great to hear you are having success especially since in the back of my head I keep "doubting" the process. What program are you doing now?
  • jemhh
    jemhh Posts: 14,261 Member
    sardelsa wrote: »
    jemhh wrote: »
    I guess I'll pop in to say that my progress so far with recomp is going well. I've switched from mostly low rep work to higher rep work. I am seeing more definition in my legs and slightly more in my arms. No progress pictures to share right now.

    I have a DEXA scheduled for 7/27. I went ahead and paid for the double scan package. That will let me get one done now and one at a future date so that I can gauge my progress down the road.

    Oh nice @jemhh I didn't realize you were recomping too... great to hear you are having success especially since in the back of my head I keep "doubting" the process. What program are you doing now?

    I've kind of made a mashup based on a couple of programs I found online plus holding onto the glute work I like. I wanted/needed to do more for my legs and I found this article. I lift at home and like a 4 day upper/lower split so I made a few changes and have been doing:

    Lower 1
    Hip thrusts
    Squat
    Barbell hack squat/leg curl superset
    Lateral band walks
    2 minute goblet squat

    Lower 2
    Sumo deadlifts
    Hip thrust/split squat superset
    Leg extension/standing band abduction superset
    20 rep squat

    Upper 1
    Lat pulldown
    OHP
    Band pull aparts
    Plate raise
    Upright row
    Skullcrushers/curls

    Upper 2
    Face pulls
    Flat bench
    Cable row
    Incline bench
    Lateral raises
    Rear delt raise
    Skullcrushers/curls

    I'm enjoying the weekly change of rep range. I was really bored of 3-5 reps. Plus I am loving the hack squats.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Thanks @jemhh , looks good!

    I have never done barbell hack squats but after looking it up they look interesting and I may have to try them out!
  • jemhh
    jemhh Posts: 14,261 Member
    @sardelsa, I had never done them either. I feel like I am getting much more out of them than I ever have with regular squats (which I keep hammering away at but are still my most difficult exercise.)
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    @KetoneKaren what are your current goals? Do you still have some weight to lose or happy with that and just need to modify your composition. Ultimately, that will determine the most probable course of action (sorry if i missed it).

    If you are at a good weight and worried about being able to gain some muscle while burning fat, we can evaluate and/or modify your approach to address your goals. That isnt saying to move you off lchf or anything but maybe look at your current exercise routine and potentially cycling or timing carbs around your workouts. There are always ways to achieve a goal, its just finding a plan within the parameters and setting realistic timelines.
  • psuLemon
    psuLemon Posts: 38,427 MFP Moderator
    jemhh wrote: »
    I guess I'll pop in to say that my progress so far with recomp is going well. I've switched from mostly low rep work to higher rep work. I am seeing more definition in my legs and slightly more in my arms. No progress pictures to share right now.

    I have a DEXA scheduled for 7/27. I went ahead and paid for the double scan package. That will let me get one done now and one at a future date so that I can gauge my progress down the road.

    That would be awesome to see. Good luck.
  • KetoneKaren
    KetoneKaren Posts: 6,412 Member
    edited July 2016
    @psulemon - I still have a lot of weight to lose (75-80lbs). I have done cardio and light weights (7lb dumbbells) 4 days a week for years. I just started Kettlebells Simple & Sinister and a plank challenge. I have no experience with heavy lifting. A friend has had great success with StrongLifts and Kettlebell routines. As long as my food plan doesn't worsen my insulin resistance, I am open to suggestions. My experience in the past has been that I will need to lose another 20 lbs for the insulin resistance to be less of a problem, at which time I won't have to be quite as careful about carb intake. Any amount of muscle building will also help with the insulin resistance. Thank you for your post.
  • usmcmp
    usmcmp Posts: 21,219 Member
    KetoneKaren wrote: »
    @psulemon - I still have a lot of weight to lose (75-80lbs). I have done cardio and light weights (7lb dumbbells) 4 days a week for years. I just started Kettlebells Simple & Sinister and a plank challenge. I have no experience with heavy lifting. A friend has had great success with StrongLifts and Kettlebell routines. As long as my food plan doesn't worsen my insulin resistance, I am open to suggestions. My experience in the past has been that I will need to lose another 20 lbs for the insulin resistance to be less of a problem, at which time I won't have to be quite as careful about carb intake. Any amount of muscle building will also help with the insulin resistance. Thank you for your post.

    @KetoneKaren Recomposition (what this thread is about) is mostly for people who are at or near goal weight and wanting to improve body composition. Resistance training, such as StrongLifts or even the use of kettlebells, helps you retain muscle as you lose weight. This is important because dieting does tend to result in the loss of lean mass, making it tougher to keep the weight off. Some suggestions on resistance training programs are You Are Your Own Gym, which is a body weight program, or New Rules of Lifting for Women, which is very educational.

    Gaining muscle during weight loss is very difficult, but not impossible. People who are beginners to lifting, who are obese, or who are returning to lifting can gain some muscle. Beyond muscle benefits, lifting improves bone density and can boost sleep quality.

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