How quick to see changes in body recomp?

LaurenAOK

Hi all! So I guess I'm doing a body recomp type thing right now. I'm eating at a very small deficit because I'm training for my first marathon and I want to make sure not to undereat. It's exhausting even with how much I'm eating now! Over the past couple of months I've basically maintained my weight, I would lose a couple of pounds and then gain it back. I'm honestly okay with that; I don't care about the number on the scale, I care about how I look and getting that mileage down like a pro

My current training schedule is running four days a week, one of those being a long run (10-20 miles), and strength training two days a week. One upper body day, one lower body, lifting as heavy as I can.

I'm starting to see positive changes in my body! I'm developing some real guns and for the first time in my life, I see ab definition (even when I was 20 pounds lighter than I am right now, I didn't have that)!

My questions is how long it will take to see real results; I know body recomp is a slow process. I'm going to be a bridesmaid at my friend's wedding in two months, and I just don't love the way I look in the dress right now. It's strapless and floor-length, so the only thing it shows is my upper chest, back, and arms. My back looks pretty good if I do say so myself, but my arms still look flabby, and I have that annoying underarm fat thing happening.

For those who have done some sort of body recomp, is a couple of months enough time to see any significant changes? I know a typical recomp program involves more strength training, but I have to focus on running right now for the marathon. I'm hoping those two days at the gym, plus all the work my legs are doing on a regular basis, is enough. How long will it take for me to see more fat loss and muscle definition in the mirror?

Stats:
5'4"
135-140 lbs
Netting 1630 cals/day
I ensure accuracy by using a food scale and use fitbit to track my TDEE.

Here are a couple of recent pics for reference of what I look like now:

LaurenAOK

Sorry the pictures came out huge :P Trying to resize them...

CarlydogsMom

OK, I know so many people see themselves differently than the world sees them, but I do not see bat wings on your arms AT ALL. You wanna see bat wings, I'll show you bat wings (!!).

To answer your questions, though, I think you should stay on track with what you're doing, given that you've prioritized your running. If you wanted to prioritize that wedding dress and your arms, I'd almost recommend more lifting at a re-comp.

I would also re-evaluate whether or not the 1630 cals/day is enough. I know you said you "net" that, but it seems like that might not be enough given what you do for your exercise regime.

Maybe look at your weekly food totals (eat a bit above maintenance on lift and long-run days, at a deficit on the other days), or do a short bulk/cut cycle (a few weeks above caloric maintenance to "bulk" and lift heavier, then cut for the remaining few weeks) but that may impact your running program in the short term.

Overall, listen to your body. If you're consistently hungry, you're simply not feeding yourself enough.

And really, disregard your concerns about your arms....again, I understand the personal perspective and how people see themselves, but I'd bet about 90% of the female population would give their eye teeth for those arms.

dmt4641

+1 that you already look great. 2 months is not a lot of time but I think you would benefit from at least doing 2 full body days instead of one upper one lower. You won't really gain muscle hitting your upper only once a week at deficit. Make sure to go heavy with compound moves (barbell row, bench press, pull-up, etc.

losingitseattle

dmt4641 wrote: »

+1 that you already look great. 2 months is not a lot of time but I think you would benefit from at least doing 2 full body days instead of one upper one lower. You won't really gain muscle hitting your upper only once a week at deficit. Make sure to go heavy with compound moves (barbell row, bench press, pull-up, etc.

Completely agree! Add military press and push ups to above and you are there!

I would make sure you get enough protein though with that much running. Assuming you are doing that.

Also good for me to see your pics. We are about the same height and weight (I'm actually 141!) but I am waaayy older than you. I am critical of myself even though people comment on my arms and abs and how great they look. We can be our own worst enemies and this is a reminder for me to be kinder to myself.

LaurenAOK

Thanks so much for your replies! I appreciate the compliments, and I know you're all right that we're our own worst critics. I know my arms don't look that bad, but they're just an area of insecurity for me - and the way this specific dress is cut isn't the most flattering for them. I think because I have gained some muscle, but haven't gotten my body fat percentage down that low yet, my arms just look big to me right now. I appreciate the outside perspective and kind words!

I was actually wondering whether it would be better to do two full-body workouts instead of a split, so thanks for that suggestion! I will probably give that a shot. I would love to be lifting more but again, have to focus on running right now. After the marathon in November I'm definitely going to focus a lot more on strength training. I'm sick of cardio!

Just hope I can see some progress over the next couple of months. As to the suggestion to possibly eat more, I have been pretty much maintaining my weight with my current calories, so I'd be nervous to increase calories and see a gain. If I suddenly start losing I will probably increase them, though. I would love to eat a little more

AsISmile

I'm starting to see positive changes in my body! I'm developing some real guns and for the first time in my life, I see ab definition (even when I was 20 pounds lighter than I am right now, I didn't have that)!

You just said yourself you are already seeing results

Anyway, 1630 calories net seems quite low for maintenance...

PeachyCarol

I'm not one to comment much in this section, but something is definitely off with your calorie intake. I'm a lot older than you, and am losing a pound a half to two pounds a week on 1400 calories. I'm also really short. I weigh a bit more than you, and while that effects my TDEE, it's not by that much.

1630 net with your activity level seems really low. Did you reverse diet up to maintenance?

You are lovely, and I would love to have your arms!

Camomilejane

I think you look fantastic!

Immerito

Change your lifting regimen to three days a week. I think you'll be more satisfied with the results.

BigGuy47

FTFY

How quick many years to see changes in body recomp?

ninerbuff

In 2 months? You might see a little more definition. But if you took another picture in 2 months with the same clothing on now and the same poses, more than likely no one would be able to tell the the time gap between either because the change would be pretty minute.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

vismal

Body recomposition done by eating at (or close to) maintenance is extremely slow. In my opinion, it's FAR more efficient to do cycles of fat loss and muscle gain. With a 2 month time frame, a fat loss phase will be the most noticeable as even a novice female lifter can only hope to gain about 1 lb of muscle in 2 months. That is under optimal training conditions and eating in a surplus to boot. While strength training and marathon running are somewhat competing goals, I think it would help your cause to do at least 2 full body workouts a week, rather than just 1 upper and 1 lower. 3 full body workouts a week would be better but that might be pushing it if you are also marathon training. If you don't mind things taking a very, very long time, a near maintenance recomp is okay. Again, alternating cycles is going to be far more efficient in the long run. I understand the issue of not wanting to be in too much of a deficit as it will likely effect your marathon training so again, somewhat competing goals. Ultimately I'd decide if quicker results is more important to you than being able to do multiple competing activities. It would be great if we could all lift, run, gain muscle, and lose fat efficiently at the same time, but unfortunately we cannot. Ultimately you must decide between maximizing one goal over the others for quicker results, or being able to accomplish all your goals but at a much slower speed. That we cannot help you with because only you know what is truly important and fulfilling to your own life.

bmchenry02

vismal wrote: »

Body recomposition done by eating at (or close to) maintenance is extremely slow. In my opinion, it's FAR more efficient to do cycles of fat loss and muscle gain. With a 2 month time frame, a fat loss phase will be the most noticeable as even a novice female lifter can only hope to gain about 1 lb of muscle in 2 months. That is under optimal training conditions and eating in a surplus to boot. While strength training and marathon running are somewhat competing goals, I think it would help your cause to do at least 2 full body workouts a week, rather than just 1 upper and 1 lower. 3 full body workouts a week would be better but that might be pushing it if you are also marathon training. If you don't mind things taking a very, very long time, a near maintenance recomp is okay. Again, alternating cycles is going to be far more efficient in the long run. I understand the issue of not wanting to be in too much of a deficit as it will likely effect your marathon training so again, somewhat competing goals. Ultimately I'd decide if quicker results is more important to you than being able to do multiple competing activities. It would be great if we could all lift, run, gain muscle, and lose fat efficiently at the same time, but unfortunately we cannot. Ultimately you must decide between maximizing one goal over the others for quicker results, or being able to accomplish all your goals but at a much slower speed. That we cannot help you with because only you know what is truly important and fulfilling to your own life.

Cycle of fat loss? Meaning eat at a deficit for a while then gradually go back to muscle building? I ask because I'm in the same boat with her on recomp. I'm 5'8" 128-130 and following Jamie Eason's LiveFit program.

I agree you should do full body exercises rather than split them up. I've been on a recomp now for 3 weeks and I don't see a difference yet but I feel stronger. Your arms are skinny and I'm sure like me you're ready to see a definition of those muscles you're working!

rybo

Recomp isn't always as painfully slow as people say. I think its more individualized.
A couple points- 1 yes to doing 2 full body days. 2, all that running & lifting on less than 1700 cals a day? That seems low. 3 your situation is set because of the marathon, but once that is done if you went to 3x week strength training, you'd likely see quicker results.

worldofalice

You look damn good, girl - you are what many people have as their body goals, particularly those like me who are trying to gain weight and looking for people of healthy weights to aspire to who prove how beautiful healthy bodies are! If you do want to recomp that's your choice, just remember to keep loving your existing body along the way as it's gorgeous!

manukahoneybadger

Look good for a day... or achieve something that you'll be proud of forever? though as everyone says- you do look amazing now.

That said I get your internal struggle. I imagine in your shoes I would be tempted to continue with the marathon in mind for a month more, then have a month of cutting (for the dress), and then you still have 2 months again to focus on the running

I don't know if others would agree with this, it's just what I would probably do But then I've never trained for a marathon... entered into london's ballot for next year though :O sweet bejesus

Hope you do find the perfect balance to be your best for both X

LaurenAOK

Thanks again for all the feedback! Yeah, I really do have to focus on the running right now, unfortunately. Otherwise I would definitely be lifting 3-4 days a week. I was originally running 3 days and lifting 3 days, but as my training gets more intense 3 days is just not enough running. So now I run 4 and lift 2. I'm really really nervous about being ready for the race - I paid big money to participate, so I know I'll be disappointed in myself if I haven't trained properly!

I also, again, appreciate the compliments. I am fairly happy with my body and I'm not trying to say I look fat or anything. But I do feel that my arms in particular are an area that could use a bit more work. I included that last pic so you can see that they look kind of soft when I'm not flexing. But, they probably look worse to me than anyone else, I realize! It's hard not to be self-critical.

I totally agree that maintaining on 1630 is weird with my stats. In fact, I'm baffled by it. But honestly, I have been using MFP religiously for the past 3 months... like, I've used MFP in the past and never weighed my food or anything, just used measuring cups and estimation, and lost weight with it. Now I weigh everything with a food scale, if I go out to eat I try to go somewhere that lists nutritional information, and if I really do have to guess I estimate high. Yet I'm not losing weight even though by all the numbers I definitely should be.

I'm pretty much in a constant loss-gain-loss-gain-loss-gain that's evening out to maintenance within about 5 pounds or so. For example, last week I weighed in and had lost 2.5 pounds from the previous week, yet today I weighed in and gained .5 pounds of that back. That's basically what's been happening, again and again, for the past three months.

I fully believe in CICO, but I'm starting to wonder if there are any outside factors that could be having an effect on my weight? I've read that stress and lack of sleep can impede weight loss, and those are both HUGE problems for me. As a law student I'm constantly stressed, and I suffer from insomnia - these days it's rare for me to get more than a few hours a night. But, I honestly have no idea if that has anything to do with it. I feel like even with those factors, CICO should rule all.

Again, I'm honestly not too bothered by the lack of weight loss, as long as my body is physically changing. I appreciate the honesty that the changes may be very slow. I'm trying to be patient, haha! We'll see what happens over the next couple of months.

scrittrice

<<But I do feel that my arms in particular are an area that could use a bit more work. I included that last pic so you can see that they look kind of soft when I'm not flexing.>>

I don't have any brilliant ideas for you, but I wanted to say that EVERYBODY'S arms look soft when they're not flexing.

mitchelsimps

I think you look great I don't see a problem here

giantrobot_powerlifting

I think you look great too, but just in case, please post more photos.

giantrobot_powerlifting

LaurenAOK wrote: »

But I do feel that my arms in particular are an area that could use a bit more work. I included that last pic so you can see that they look kind of soft when I'm not flexing. But, they probably look worse to me than anyone else, I realize! It's hard not to be self-critical.

Biceps and triceps are fairly easy to train because unlike some other lifts they are not very technical, just load a bar or grab a dumbbell and go.

My basic bicep/tricep program went something like this for years:

• Preacher curls: Warmupx12, 4x8, +5x6, +5x4, +5x2. Pull from the bottom, and only go so far up as to where you can squeeze your biceps in a contracted state - do not go all the way to the top and relax and do not cheat with your shoulders.
• DB Curls: ~x20, +5x16, +5x12, +5x10. Lighter weights, higher reps - 30 second rest or none.
• SS: Tricep press down (4 supersets at 20 reps or so) and kickbacks of what ever I could muster.

But your eating a slight deficit, and not at maintenance (or slight surplus) so clear muscle gain will be hard to discern.

LaurenAOK wrote: »

I fully believe in CICO, but I'm starting to wonder if there are any outside factors that could be having an effect on my weight? I've read that stress and lack of sleep can impede weight loss, and those are both HUGE problems for me. As a law student I'm constantly stressed, and I suffer from insomnia - these days it's rare for me to get more than a few hours a night.

I sleep 5 hours a night if I am lucky and train before 6am 5 times a week - and haven't found it a problem as long as I eat/supplement and coffee with the occasionally headdesk nap at my office. Oh and coffee.

griffinca2

Per some of the other comments abt changing your workouts to 2 full body vs. split; better idea (should start seeing better results). Also, don't know how many sets/reps you do but, when you do your tris/bis exercises add an extra set per and start adding weight (even if you can only do one or two reps w/heaver weight).

husseycd

I posted about this here: community.myfitnesspal.com/en/discussion/comment/33153487/#Comment_33153487

It takes a while.

TiberiusClaudis

You have the right attitude girl! For me, it took 3 months to get down to my desired weight and then another 6 months to build muscle to where I looked both fit and healthy. Took me 2.5 years in total till I got on the stage for my first BB comp. If you are running 4 days and in the gym 2, that may make your body more lean than muscular. Realizing you have a goal you are striving for. All of us are different of course, but your original post mentioned "guns", so for kicks and grins, you may want to switch it to 4 days in the gym and 2 days running after your race. See if you are happy with the results, if not...keep switching till you find what works for you. Bottomline: You are doing Awesome!

Lleldiranne

You might want to check out this thread:

http://community.myfitnesspal.com/en/discussion/comment/33386553#Comment_33386553

I think it's the same one as posted above, but there's lots of good info. Especially read the original post of it!! In short, body recomp can take a while. But don't give up! You look fabulous now, and it will help you feel better even in the process. It's worth the time

Timshel_

I was able to effect changes in about 3 months, but really noticeable around 6 months.

kdiamond

It is mostly CICO, I'd say 90% of it. The other 10% being stress, lack of sleep, etc., but that only affects the WAY you eat or workout, KWIM? If I had a crappy sleep, I probably won't work out as hard the next day (or maybe even skip it). Or if I'm hungover I'll probably eat worse and have less willpower than on other days.

It all evens out though. Honestly I wouldn't stick to that 1630 number every day. Change it around. I've been doing this 10?11? years now and I typically eat less on the weekdays, more on the weekends, and I've been the same weight for all of those years.

Justthisgirl1994

Pretty random, but I love your legs! & your arms are nice too, I honestly don't see any flab!

kas2042

Try going to barre classes. The key with barre is that you have to go a lot to see results. Most places offer discounts for their unlimited 30 day packages.

Barre is perfect for arms and backs and lifting/toning!