am I able to do body recomposition yet? also some questions about body recomposition

sweetpeteleaf

Hello, I've been thinking about body recomposition but I have a few questions about it.

I'm 5'7'', weigh in between 124-125 pounds, this seems to fluctuate, and based off a calculation I just did I have about 24.3% body fat. I'm wondering if I should try to lower it some other way (continuing to lose weight I guess?) because my body fat is a bit high (for my liking) or if I would be able to start now? Through doing this I'd like to be able to get to 20% body fat.

Also, for questions about it, I'm wondering if I can just eat maintenance all days, or if I have to eat an increase on weight lifting days and a decrease on rest days. I would rather just be able to eat a straight amount each day, this keeps it simple for me and I'm not stressed out about making sure I meet certain calorie goals. or for this to work do I have to do it the other way? I don't have any problem creating a deficit, I don't struggle with hunger, but I will have trouble switching from eating less to eating more. I'm not used to that and I sometimes have to remind myself to eat.

I'm also wondering, if I do weight lifting for three days a week, and then have rest days, should I be exercising in other ways such as cardio? Would it matter if I did, or didn't? Also should it be three weight lifting days in a row, and then rest days? or should I alternate between them? I think the concept of eating maintenance (or more I guess if I have to eat more than that on weight days) is really getting to me because I'm paranoid I will put on weight (as in fat, I understand muscle weighs a bit) especially after eating a fair bit less and seeing my weight decrease. Also, how much protein should I be having per day for this? I've heard I'm supposed to be eating a lot. I'm sorry for my wide range of questions I just want to have a better idea about everything before I start. I've heard doing this takes a lot of patience and precision.

Springfield1970

How did you come to your fat percentage conclusion. It's notoruously difficult to do this without a bod pod or an expert with calipers. I doubt you're much over 20%. You can post pictures and we can help you too.
I recommend you buy Strong Curves by Bret Contraras, and eat a weekly maintenance. Make sure you lift heavy to build muscle, which you should be able to as you are new to lifting while eating at maintenance.
Spend a year learning to lift and finding out more about nutrition. Then you can see how it goes. You may have lost a couple of inches and be happy at that point. You're a good weight for 5'7".

sweetpeteleaf

Springfield1970 wrote: »

How did you come to your fat percentage conclusion. It's notoruously difficult to do this without a bod pod or an expert with calipers. I doubt you're much over 20%. You can post pictures and we can help you too.
I recommend you buy Strong Curves by Bret Contraras, and eat a weekly maintenance. Make sure you lift heavy to build muscle, which you should be able to as you are new to lifting while eating at maintenance.
Spend a year learning to lift and finding out more about nutrition. Then you can see how it goes. You may have lost a couple of inches and be happy at that point. You're a good weight for 5'7".

I used an online calculator and estimated with pictures. With the pictures I saw, I put myself at about 25 percent, but the calculator I used put me at 24.3%. I just looked online and found a calculator and put in my measurements. I know it's probably a guess and not exact, but it was the best I could do at the time. I think I'm going to try strong curves and eat at maintenance like you suggest. Or I might try to find something online to follow if I cant afford the book right now.

sijomial

"body fat is a bit high (for my liking)"
Obviously the quickest way to improve your BF% is a calorie deficit and weight loss. How fast or slow is your choice but does have implications for training, recovery and potential muscle gain.

"I would rather just be able to eat a straight amount each day"
Then do that. There's no compulsion to have high/low days - would imagine any differnce in results would be minimal or at least impossible to quantify.

"I'm also wondering, if I do weight lifting for three days a week, and then have rest days, should I be exercising in other ways such as cardio? "
My view is that you should do some cardio for fitness and health. Do you have to do it for recomp? No.

"Would it matter if I did, or didn't?"
As long as you are compensating for the calorie burn (either on the day or as an average) and it doesn't affect your training or recovery it doesn't matter for recomp.

"Also should it be three weight lifting days in a row, and then rest days?"
Full body, same muscles/workout? That's likely to affect your gym performance and recovery.
Body part split? Only working each muscle group once a week is unlikely to be optimal.

"Also, how much protein should I be having per day for this?"
More than RDA is you are in a deficit, more than a sedentary person if you are weight training. It doesn't have to be really high - has to be sustainable in terms of your overall diet. I like 1g/1lb of LBM but there's a multitude of views.

"I've heard I'm supposed to be eating a lot."
Say what?! Recomp is possible in a small'ish band either side of maintenance calories. If you are very active/big then I suppose you could call that eating a lot!

"I've heard doing this takes a lot of patience and precision."
Patience yes, but it should be part of your lifestyle and so sustainable. Precision - absolutely not, recomp isn't anything magical, it's just your body responding to muscle stimulus and adequate nutrition.
If you have very high strength, training or body composition goals then precision would be required, for ordinary people - nope.

rybo

My opinion
Eat roughly the same each day if that's easiest for you. Full body, established program for strength training. 3 or 4 days a week, not all in a row. You can do cardio of your choice on off days, but it's not required. Make sure it's something you enjoy.

sweetpeteleaf

sijomial wrote: »

"body fat is a bit high (for my liking)"
Obviously the quickest way to improve your BF% is a calorie deficit and weight loss. How fast or slow is your choice but does have implications for training, recovery and potential muscle gain.

"I would rather just be able to eat a straight amount each day"
Then do that. There's no compulsion to have high/low days - would imagine any differnce in results would be minimal or at least impossible to quantify.

"I'm also wondering, if I do weight lifting for three days a week, and then have rest days, should I be exercising in other ways such as cardio? "
My view is that you should do some cardio for fitness and health. Do you have to do it for recomp? No.

"Would it matter if I did, or didn't?"
As long as you are compensating for the calorie burn (either on the day or as an average) and it doesn't affect your training or recovery it doesn't matter for recomp.

"Also should it be three weight lifting days in a row, and then rest days?"
Full body, same muscles/workout? That's likely to affect your gym performance and recovery.
Body part split? Only working each muscle group once a week is unlikely to be optimal.

"Also, how much protein should I be having per day for this?"
More than RDA is you are in a deficit, more than a sedentary person if you are weight training. It doesn't have to be really high - has to be sustainable in terms of your overall diet. I like 1g/1lb of LBM but there's a multitude of views.

"I've heard I'm supposed to be eating a lot."
Say what?! Recomp is possible in a small'ish band either side of maintenance calories. If you are very active/big then I suppose you could call that eating a lot!

"I've heard doing this takes a lot of patience and precision."
Patience yes, but it should be part of your lifestyle and so sustainable. Precision - absolutely not, recomp isn't anything magical, it's just your body responding to muscle stimulus and adequate nutrition.
If you have very high strength, training or body composition goals then precision would be required, for ordinary people - nope.

thank you for answering my questions !! the big reason I didn't want to continue on a calorie deficit was because I don't want to be at a lower weight at this point, and I've also seen a lot of results from recomp.

sweetpeteleaf

rybo wrote: »

My opinion
Eat roughly the same each day if that's easiest for you. Full body, established program for strength training. 3 or 4 days a week, not all in a row. You can do cardio of your choice on off days, but it's not required. Make sure it's something you enjoy.

thank you