Goal weight, still squishy. Help with new plan?

Faithful_Chosen

Okay, so, I am pretty much at my goal weight and in the 50 or so days I did it in (didn't have to come down much) I have become a cardio nut. I am, however, still a little too squishy in some spots and I'd like a bit more muscle so I appear a bit more fit. There are pictures on my profile, by the way. The last one is the most recent. I am now on the low side of my healthy BMI (5'4/1.64, 117/53kg, probably a little less as that was a week ago) so I figure that this might be the time for a change.

I am trying to figure out where to go now/what to do and would like to have a solid plan before I decrease my deficit. I guess body recomp would get me where I want to go but I really do not want to go to the gym and while I am a cardio nut (biking, roller blading, hiking, etc. one hour a day) strength training bores me to tears. The only things I like so far that even come close to 'strength training' are body weight exercises, my punching bag, and kettle bell training. All are fall-back plans for exercise when the weather is *kitten*, tbh.

So, I have a bunch of questions:
- If I start eating at maintenance (including exercise calories?) will I 'lean out' naturally if I only do cardio?
- Is it possible to do it with just the described 'strength training', and maybe an added barbell/dumbell set that I could invest in?
- Should I be extra mindful of my macros?
- Should I just lose more weight (first)?

I am just trying to understand this whole deal and any help is appreciated Thank you in advance!

KittensMaster

Lifting weights and slowly adding muscle will really dramatically change hownuyou look and feel

I have lost over 130 net pounds, added back 20 pounds of muscle in a year and a half

The fat gone was a big deal. Adding muscle back almost seems a bigger deal

That is the finishing of the project of getting a new body

Look for a good muscle building program

Deadlifts and squats

Two great compound exercises to change your physique !

Check it out and find a lifting program. Give it 4 months to work

I lift at a slight deficit and slowly add muscle. Body fat calories you burn are still available calories.

Good luck !

AsISmile

so I'm not the expert, but I will try to answer your questions to the best of my knowledge.

- If I start eating at maintenance (including exercise calories?) will I 'lean out' naturally if I only do cardio?

If by leaning out, you mean decrease bodyfat %, it is really hard when eating on maintenance. The reason recomp works is because the more muscle you have, the higher your TDEE gets, and since you are trying to gain muscle on maintenance, your body creates it's own calorie surplus by burning some fat.
Hence it is unlikely that only cardio will be enough. If you would try to "lean out on only cardio" you would only be losing fat and not replacing that weight with muscle, so your weight will go down. Furthermore, if there isn't a lot of muscle under your fat to show, all losing fat will accomplish is making you look skinny, not fit. That just sounds a whole lot like weightloss to me.

- Is it possible to do it with just the described 'strength training', and maybe an added barbell/dumbell set that I could invest in?

It is possible to do it at home. The most important part is to follow a program that has progressive overload, so you would constantly be increasing the weight. And you would have to make it an important part of your weekly exercise program.
Bodyweight is definitely possible as long as you follow a progressive program in which the exercises get harder over time. (Convict conditioning, you are your own gym, etc)

As to investing in dumbells or a barbell, take a look at some of the lifting programs to see what kind of equipment you need.
For example, for squatting with a barbell at home you need a squat rack or a training cage.. A bench and rack for benchpressing..
The requirements are less for dumbells, but you'd need a whole range of weights. A set of 5 lbs weights is not going to cut it.
In my opinion a gym membership will be easier, but some people swear by a home gym. However, it would be a waste to invest if you are not going to use it.

- Should I be extra mindful of my macros?

If you are doing a "real" recomp, yes. You can't build muscle on too little protein.
The most often recommend macros on this forum:
- Protein 0.6-0.8 gram per pound of bodyweight
- Fat 0.4-0.45 gram per pound of bodyweight
- Fill the other calories with carbs

- Should I just lose more weight (first)?

Are you at the low side of your healthy BMI? Then definetly no.
Since your weight is already low, I will assume your bodyfat% isn't too high for recomp.
All losing weight now will do is get you underweight and skinny. Believe me, underweight is not a nice place to be.
Being able to count ribs is not sexy.

It sounds like you physically are in the right place to start a recomp.
All you need to do now is decide if you are willing to put the time and effort in it.
Strength training is a must a will have to become a big part of your exercise routine.

cheshirecatastrophe

If you are not wanting to lift heavy, you could check into bodyweight routines like You Are Your Own Gym or Body By You. Just follow a program that gets progressively harder.

Also, if you want some upper body strength in your cardio, try swimming. You won't get super-ripped, but I at least built some noticeable arm definition (not bulk, but definition) through swim 2-3x/week.

But you will have to eat at or above maintenance for that. You can't gain muscle on nothing.