A Question for my Weight-Lifting Tribe
Shadowmf023
Posts: 812 Member
But first - some stats >>> 23f 5'2, 127lb, 27-30%ish BF (Bagh, calipers, terribly inaccurate things.)
I'm currently torn on what I should be doing. My instructor told me that I don't necessarily need to lose scale weight, but I need to lose fat. (Duh) A lot of my fat is in my gut, having never drunk a beer in my life, nor carried a small alien-like thing called a human-being, whereas my arms and legs are small already.
I'm not sure wether I should lift at a slight deficit, or lift at maintenance? Or maybe try a recomp. My goal ultimately is to look athletic, which would require a bf of 18-19% and some muscle size gains. But which way do I take?? HALP!!
I'm currently torn on what I should be doing. My instructor told me that I don't necessarily need to lose scale weight, but I need to lose fat. (Duh) A lot of my fat is in my gut, having never drunk a beer in my life, nor carried a small alien-like thing called a human-being, whereas my arms and legs are small already.
I'm not sure wether I should lift at a slight deficit, or lift at maintenance? Or maybe try a recomp. My goal ultimately is to look athletic, which would require a bf of 18-19% and some muscle size gains. But which way do I take?? HALP!!
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I've already given my thoughts on this, but I'd put forth an addendum: use you general energy in the gym as your guide. If you feel like *kitten* and your training is suffering, you're probably not eating enough. On the other hand, if you find yourself slowly creeping up in weight while finding further definition, then you have a decision to make.0
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Total noob of course, but I'm just approaching it with the same "follow hunger signals" plan I've been using for months now.
I really have faith that my body knows what's best for me and I'm 200% ok with a scale increase if that's what happens as long as I continue to stay true to eating the right way and don't try to bargain my way into cheats, treats and otherwise questionable foods. I absolutely believe that if I do that and I do increase scale weight, that it will not be in body fat. If that starts to appear to be a different story, then I'll have to think about how I'm eating and fix it. But I won't be using the scale to make that determination.1 -
I think the important thing here is to make sure you get enough protein to repair your muscles. I have never really needed to eat extra when I was lifting; I always ate at a deficit. I honestly think we put too much thought into this. Just increase protein and monitor how you feel and go from there!2
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Le bump
For more opinions if there are any1 -
no opinion but thanks for sharing as a noob tooi was wondering the same. the only thing I noticed is that every time I exercise (I'm usually IF because I do it first in the a.m.) I completely lose my appetite. I like it but I read I should be having a repair meal? thoughts?1
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no opinion but thanks for sharing as a noob tooi was wondering the same. the only thing I noticed is that every time I exercise (I'm usually IF because I do it first in the a.m.) I completely lose my appetite. I like it but I read I should be having a repair meal? thoughts?
That happens to me too, particularly if the workout was intense. I usually have a protein shake (check carb level) after my workout. Or just some sort of protein.1 -
If you need to lose bodyfat, then I would keep the deficit and make sure you are getting sufficient protein.
Recomp is a looooooooooooong process. It would depend on how patient you are, I guess.2 -
samanthaluangphixay wrote: »If you need to lose bodyfat, then I would keep the deficit and make sure you are getting sufficient protein.
Recomp is a looooooooooooong process. It would depend on how patient you are, I guess.
I realize it would take a few years. But then, so would bulk and cut. At least to the extent I want to do it.0 -
Shadowmf023 wrote: »samanthaluangphixay wrote: »If you need to lose bodyfat, then I would keep the deficit and make sure you are getting sufficient protein.
Recomp is a looooooooooooong process. It would depend on how patient you are, I guess.
I realize it would take a few years. But then, so would bulk and cut. At least to the extent I want to do it.
Yes, you have a very good point.
It obviously doesn't happen overnight!
You could always give yourself 'x amount of time' to do a recomp and if things aren't going your way, you could do a bulk/cut cycle.
However, it isn't advisable to begin bulking until you're at like 20-22%BF for a woman so you would have to start with a cut.
I am actually doing a recomp right now, and it's been very slow moving. I am contemplating starting a cut in January to get the ball rolling.0 -
samanthaluangphixay wrote: »Shadowmf023 wrote: »samanthaluangphixay wrote: »If you need to lose bodyfat, then I would keep the deficit and make sure you are getting sufficient protein.
Recomp is a looooooooooooong process. It would depend on how patient you are, I guess.
I realize it would take a few years. But then, so would bulk and cut. At least to the extent I want to do it.
Yes, you have a very good point.
It obviously doesn't happen overnight!
You could always give yourself 'x amount of time' to do a recomp and if things aren't going your way, you could do a bulk/cut cycle.
However, it isn't advisable to begin bulking until you're at like 20-22%BF for a woman so you would have to start with a cut.
I am actually doing a recomp right now, and it's been very slow moving. I am contemplating starting a cut in January to get the ball rolling.
Do you think it would be a good idea to eat at maintenance level calories, and NOT eat back exercise calories? That would create a slight deficit.0 -
Shadowmf023 wrote: »samanthaluangphixay wrote: »Shadowmf023 wrote: »samanthaluangphixay wrote: »If you need to lose bodyfat, then I would keep the deficit and make sure you are getting sufficient protein.
Recomp is a looooooooooooong process. It would depend on how patient you are, I guess.
I realize it would take a few years. But then, so would bulk and cut. At least to the extent I want to do it.
Yes, you have a very good point.
It obviously doesn't happen overnight!
You could always give yourself 'x amount of time' to do a recomp and if things aren't going your way, you could do a bulk/cut cycle.
However, it isn't advisable to begin bulking until you're at like 20-22%BF for a woman so you would have to start with a cut.
I am actually doing a recomp right now, and it's been very slow moving. I am contemplating starting a cut in January to get the ball rolling.
Do you think it would be a good idea to eat at maintenance level calories, and NOT eat back exercise calories? That would create a slight deficit.
Yes, you can definitely do that. It is difficult to determine how many calories you burn when lifting anyways. You and I have similar stats (I'm an inch taller) but we can't say we burn the same amount while lifting because it depends on the amount of weight lifted, the exertion, and other factors. But you do burn something so if you eat at maintenance and lift without eating anything back, you would be at a slight deficit.
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