Ready to Recomp . . .
Options
Replies
-
Great thread, thanks @sgt1372 ! And congratulations on an amazing journey! I know everyone responds differently but it's great to see actual numbers on a real case.
And, as an absolute data nerd, this makes me very happy!LolBroScience wrote: »Good job
Thanks to you both!2 -
Please tell me you have before and afters...??!!0
-
I already take your word for it. No need to get defensive. Pics would be a good addition to your story is all.1
-
I hear you on "TDEE". Despite adjusting fitbit and MFP settings (eg I am shorter and older on the apps than IRL) to mitigate overestimation and inaccuracies, my "on paper" (on screen?) TDEE makes me gain.
On a related note... and at the risk of getting flamed: is EM2WL actually science-based / legit? I keep reading threads in the Group forum and so many people end up gaining and gaining and never coming back down in the cut on these supposedly much higher numbers. Not intending to cast shade - I just can't wrap my brain around it.0 -
I hear you on "TDEE". Despite adjusting fitbit and MFP settings (eg I am shorter and older on the apps than IRL) to mitigate overestimation and inaccuracies, my "on paper" (on screen?) TDEE makes me gain.
On a related note... and at the risk of getting flamed: is EM2WL actually science-based / legit? I keep reading threads in the Group forum and so many people end up gaining and gaining and never coming back down in the cut on these supposedly much higher numbers. Not intending to cast shade - I just can't wrap my brain around it.
For the bold, I would probably recommend starting a new thread so we don't hijack @sgt1372.0 -
^ Yes, good point - didn't mean to hijack either.
I am not sure I dare, however, so we'll leave it at that!0 -
Just another update.
Have been maintaining at 160# for the past 2 months. Don't think I look any "leaner" than I did 2 months ago -- pics don't look that different -- but I still have visible abs and lots of muscle definition.
Scheduled for another DXA scan at the end of Feb. DXA results run high. Last DXA in Nov had me at 16% BF. Hoping that the next scan will at least match the 12% BF hydrostatic result that I got in Oct. If not, I'll take another hydrostatic test in March. Gotta keep the results reported consistent w/the measurement methods used. Best case would be a lower BF and higher LBM at same weight -- a true recomp. Hoping for that but do not necessarily expect it.
Taking an unplanned break from lifting this week. The result of the classic "just one more" lift problem. Was doing a 1RM test for my DL on Monday - 3 days ago. My previous 1RM for the DL was 330 and was only going for 335. However, 335 felt way too easy. So, upped it to 345, which also felt "easy." Definitely more in the tank. So, I tried "just one more" lift at 350. I did it but it was more of a struggle and left it at that.
Only problem was that after doing the 350, I started feeling "some" pain in my right hip which actually became quite severe by the next day. So much so that I had a hard time getting out of bed and needed to use a cane to walk. No swelling. Took some ibuprofen and applied heat to address the symptoms. Also spent some extra time in the steam room and sauna at my gym. Severe pain went away in a day but the hip is still "tender." Just glad I didn't do anything more stupidly serious.
No further 1RM tests scheduled. Will resume lifting again w/lighter weights next week.4 -
Correction: Last hydrostatic test result at 12% BF was in Dec (not Oct).0
-
One additional commen 4 the time being::
Just noticed that the sagging lower ab skin that developed after my 36# weight loss has now all but disappeared.
Odd thing about the sagging skin was that it was most noticeable when i tensed my ab muscles and less when they were relaxed. The skin looks about the same either way now.
I have been applying Retinol A "anti-wrinkle" cream and a Vit A, C & D enrinched mineral oil based lotion to my abs daily but don't know if this or just time contributed to this.
I'm sure the lotions haven't hurt - - have at least kept the skin moist - - but the passage of time which allowed the the skin to retighten on its own has probably been the main contributing factor.
4 -
Congrats on your fabulous progress!!!
This thread gives me hope and is confirming what I'm finding with my own body. I've been in a steep deficit (with refeeds every weekend) for about 21 weeks now. I've been keeping my protein high for a short 41 year old female (100-140 grams). I've been implementing Wendler 531 and have been steadily progressing in strength until just recently. I've definitely hit the ceiling with how strong I can get at this point at this deficit. I cut out intense cardio (kept with slow steady state) as it was making staying at a deficit near impossible. I'm at a good place with my appearance and leanness and now just want to maintain. I have visible cuts in my shoulders, abs, hamstrings, and quads. I've come to accept that most TDEE calculators don't work for me...I gain when I try to follow them. I intend to maintain by keeping an eye on the scale (weighing daily because it works for me) while slowly adding back more food.2 -
pennystaplessnyder wrote: »Congrats on your fabulous progress!!! This thread gives me hope and is confirming what I'm finding with my own body.
Thanks for your post! Glad that this "blog" of my progress has been of some benefit to you. Hopefully, the same applies to others.
FWIW, I too have pretty much plateaued as far as strength gains go and pushing the upper limits just leads to a greater likelihood of injury, as I again discovered last week.
Due to start lifting again today but frankly I'm resisting it, even though my hip is pain free now. May just do my pushup, pullup and dip routine to get back into it. Will definitely limit the weights upon restarting.
FYI, I have been using the 10x3 "Waterbury Method" since plateauing on Starting Strength 2 months ago. My progress in the DL is proof of it's effectiveness in increasing strength post-3x5 but at my age (66) it is really questionable whether my goal should be "greater strength" as opposed to just "good fitness."
Still struggling with the issue but I'm definitely leaning towards general fitness over max strength, especially as the risk of injury increases with age.
4 -
Just had my 3rd quarterly DXA scan and everything seems to be going to plan.
These are the results of the past 3 DXA scans:
02/25/17: 159.5# -- 14.0% BF -- 22.3# Fat -- 130.0# LBM -- 7.1# Bone
11/21/16: 162.4# -- 16.4% BF -- 26.6# Fat -- 128.7# LBM -- 7.2# Bone
08/29/16: 172.2# -- 20.3% BF -- 34.9# Fat -- 130.2# LBM -- 7.0# Bone
I've been in maintenance for the past 3 months and have been able to maintain my weight at 160# +/- 2.5# within that time period while at the same time reducing my BF by 4.3# and increasing my LBM by 1.3#.
Looks like recomp to me.
These DXA results are not entirely consistent w/the 2 hydrostatic tests that I've taken over the same time period. Those results were:
12/03/16: 161# -- 12.1% BF -- 19.5# Fat -- 141.5# (LBM & Bone)
09/28/16: 166# -- 16.9% BF -- 28.1# Fat -- 137.9# (LBM & Bone)
I obviously like the 12% BF hydrostatic result I got in Dec but it looks like it's out of line w/all of the other results.
I'll take another hydrostatic test in March to test the Dec result and verify the trend shown by the DXA scans.
8 -
Great progress. It's awesome you keep us posted.2
-
Wow! Awesome results! Looks like you've found your sweet spot!0
-
Hooray!!
Today's hydrostatic test result was 10.1% BF, down from 12.1% 3 months ago. 10% as my short term goal. Weighed in at 158#. Gained 1/2# LBM at 142# and lost 3.5# Fat at 16. So, there was still some recomp in play.
Don't really want/need to lose more fat at this point. 10% is good enough but I expect that the BF will continue to drop to some extent if I continue to lift/exercise and eat as I am currently doing.
The owner of the hydro tank asked me if I ever considered signing up for a Master's Physique competition. He said all I'd have to do is to "dry out" a bit and I could be competitive.
Told him I had no interest in doing that but thanked him for the compliment. That definitely was an ego boost.
12 -
How tall are you?0
-
jeepinshawn wrote: »How tall are you?
5'8"0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 390 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 922 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions