I look worse than before?
beebydoll
Posts: 9 Member
About a month ago I made a post discussing lower belly fat and how to get rid of it and lots of people had really great suggestions about lifting and body recomp and those sorts of things. Since then I've been doing body weight workouts, trying to eat clean as possible, and trying to get lots of protein but I honestly feel like I look worse than before I even started 
why bother 
why bother 0
Replies
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It's been 4 weeks.
Give it time, lots of time.4 -
I don't think you look worse. You are getting a little bit more definition to my eyes. If I were you I would continue doing what you are doing for the next 8 weeks. I promise you will look much much better.
Good luck.3 -
I don't think you look worse. The only thing I would point out is that the light is different, you stand differently, you're closer to the camera in the second image, and your undies seem to sit tighter. Honestly, trying to build muscles and get leaner doesn't happen in a month. It takes a lot of time.3
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You look fantastic!1
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It looks like nothing to you but trust me, you're building definition and it looks tighter too. I know it's hard to see in ourselves (I was convinced for months that I had a lumpy bit of fat left. . Turns out it was my abs haha!) And the after pic is in brighter lighting which can mask definition too. So keep at it girl! !! Xxx1
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i will swap with you. You look great
Keep with the lifting. Be patient.3 -
You look the same to me.
But yeah, recomposition can take months and months. Much harder for women to gain muscle (and I'm not sure bodyweight exercises really cut it).0 -
This perfectly highlights why I am in the "anti-recomp" group. Far too many people jump on the bandwagon of eating at maintenance, doing exercise and expect to magically transform. It is basically a glorified way to not make progress with regards to body composition. If you have excess fat, eat in a deficit. If you want to build muscle, eat in a surplus.
@beebydoll I would move into a caloric deficit (250-500 daily) and lose enough bodyfat until you're happy with where you're at. Then slowly increase calories to maintenance.
PS- You certainly don't look worse!4 -
trigden1991 wrote: »This perfectly highlights why I am in the "anti-recomp" group. Far too many people jump on the bandwagon of eating at maintenance, doing exercise and expect to magically transform. It is basically a glorified way to not make progress with regards to body composition. If you have excess fat, eat in a deficit. If you want to build muscle, eat in a surplus.
@beebydoll I would move into a caloric deficit (250-500 daily) and lose enough bodyfat until you're happy with where you're at. Then slowly increase calories to maintenance.
PS- You certainly don't look worse!
I agree with this.
You look great by the way and please be patient and keep up the hard work but if you want to lose fat and get lean, eat at a deficit and do more cardio. Once you're at your goal weight and you want to build muscle at that point either eat at maintenance and start a good progressive lifting program increasing your calories as you go or lift heavy and eat more.
3 -
You look great! Remember its a marathon, not a sprint.0
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trigden1991 wrote: »This perfectly highlights why I am in the "anti-recomp" group. Far too many people jump on the bandwagon of eating at maintenance, doing exercise and expect to magically transform. It is basically a glorified way to not make progress with regards to body composition. If you have excess fat, eat in a deficit. If you want to build muscle, eat in a surplus.
@beebydoll I would move into a caloric deficit (250-500 daily) and lose enough bodyfat until you're happy with where you're at. Then slowly increase calories to maintenance.
PS- You certainly don't look worse!
There are people who jump on cutting/bulking with the same expectation of fast results. The problem is not the method. It's a misunderstanding of what is to be expected doing either thing.12 -
So
you're eating clean (how many calories under TDEE?)
doing bodyweight (how are you managing the progressive resistance part?)
and watching protein (how many grammes are you eating and what's your current bodyweight?)
And what did you expect in just 4 weeks
You clearly have a slim build with poor posture (fix that and you'll be amazed at the photographic results)
There looks to be some normal body fat over your abdomen...if you want that gone you will need a small cut in calories3 -
trigden1991 wrote: »This perfectly highlights why I am in the "anti-recomp" group. Far too many people jump on the bandwagon of eating at maintenance, doing exercise and expect to magically transform. It is basically a glorified way to not make progress with regards to body composition. If you have excess fat, eat in a deficit. If you want to build muscle, eat in a surplus.
@beebydoll I would move into a caloric deficit (250-500 daily) and lose enough bodyfat until you're happy with where you're at. Then slowly increase calories to maintenance.
PS- You certainly don't look worse!
There are people who jump on cutting/bulking with the same expectation of fast results. The problem is not the method. It's a misunderstanding of what is to be expected doing either thing.
Expectations are definitely something to manage closely before changing anything. My outlook would be this after a month;
- Eat in a 500 cal deficit = 4lb of fat loss
- Eat in a 500 cal surplus = 4lbs of weight gain ( potentially 2lbs muscle)
- Eat at maintenance = gain 0.5lbs muscle & lose 0.5lbs fat (probably less)
2 of the above will net noticeable results, the other does not.2 -
trigden1991 wrote: »trigden1991 wrote: »This perfectly highlights why I am in the "anti-recomp" group. Far too many people jump on the bandwagon of eating at maintenance, doing exercise and expect to magically transform. It is basically a glorified way to not make progress with regards to body composition. If you have excess fat, eat in a deficit. If you want to build muscle, eat in a surplus.
@beebydoll I would move into a caloric deficit (250-500 daily) and lose enough bodyfat until you're happy with where you're at. Then slowly increase calories to maintenance.
PS- You certainly don't look worse!
There are people who jump on cutting/bulking with the same expectation of fast results. The problem is not the method. It's a misunderstanding of what is to be expected doing either thing.
Expectations are definitely something to manage closely before changing anything. My outlook would be this after a month;
- Eat in a 500 cal deficit = 4lb of fat loss
- Eat in a 500 cal surplus = 4lbs of weight gain ( potentially 2lbs muscle)
- Eat at maintenance = gain 0.5lbs muscle & lose 0.5lbs fat (probably less)
2 of the above will net noticeable results, the other does not.
Edited.
I believe that your advice often ignores the differences between males and females as far as what size of deficits, excesses, etc. are appropriate and how fast changes are likely to be made under any method. I'm going to step out of this thread though because I'm just not up to getting into the conversation right now.0 -
trigden1991 wrote: »This perfectly highlights why I am in the "anti-recomp" group. Far too many people jump on the bandwagon of eating at maintenance, doing exercise and expect to magically transform. It is basically a glorified way to not make progress with regards to body composition. If you have excess fat, eat in a deficit. If you want to build muscle, eat in a surplus.
@beebydoll I would move into a caloric deficit (250-500 daily) and lose enough bodyfat until you're happy with where you're at. Then slowly increase calories to maintenance.
PS- You certainly don't look worse!
I am also anti-recomp for this reason.
Unless you are already in a low body fat range and don't have any particular goal, i will never recommend it.
I would rather pick an option to lose weight while maintaining mass, or purposely gaining mass. Why try and do both... but... as inefficiently as possible? Again, unless you are just maintaining a healthy lifestyle and happen to recomp without thinking about it over months and months of time.
Anyways, OP, if you were my client here's what we'd do.
You'd be in a calorie deficit (i'd probably go for a pound a week judging your current body fat level). You'd switch to actual heavy lifting instead of body-weight work. We'd be consistently increasing weight lifted in mostly compound lifts. And...You'd be consuming adequate protein (.8-1.2 g per pound LBM).2 -
You are making progress. I can see faint outlines of abdominals forming that weren't there. Give it a few more months.0
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rainbowbow wrote: »You'd be in a calorie deficit (i'd probably go for a pound a week judging your current body fat level). You'd switch to actual heavy lifting instead of body-weight work. We'd be consistently increasing weight lifted in mostly compound lifts. And...You'd be consuming adequate protein (.8-1.2 g per pound LBM).
OP, this...
I am not sure where, when or how the recomp idea came to fruition, but its only been 4 weeks.. and you can change the plan now and hopefully start a new goal that will help you achieve the body composition changes you want.0 -
Just. Don't. Give. Up. Keep persistent. This will take time but will be worth it.1
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rainbowbow wrote: »You'd be in a calorie deficit (i'd probably go for a pound a week judging your current body fat level). You'd switch to actual heavy lifting instead of body-weight work. We'd be consistently increasing weight lifted in mostly compound lifts. And...You'd be consuming adequate protein (.8-1.2 g per pound LBM).
OP, this...
I am not sure where, when or how the recomp idea came to fruition, but its only been 4 weeks.. and you can change the plan now and hopefully start a new goal that will help you achieve the body composition changes you want.
If I'm not mistaken in a past thread OP stated that she was almost underweight (correct me if I am wrong I could be thinking of someone else) so that was why recomp was recommended to her rather than a continued deficit.4 -
I think OP is happy with her weight but just wants to change body composition and flatten belly.2
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rainbowbow wrote: »You'd be in a calorie deficit (i'd probably go for a pound a week judging your current body fat level). You'd switch to actual heavy lifting instead of body-weight work. We'd be consistently increasing weight lifted in mostly compound lifts. And...You'd be consuming adequate protein (.8-1.2 g per pound LBM).
OP, this...
I am not sure where, when or how the recomp idea came to fruition, but its only been 4 weeks.. and you can change the plan now and hopefully start a new goal that will help you achieve the body composition changes you want.
If I'm not mistaken in a past thread OP stated that she was almost underweight (correct me if I am wrong I could be thinking of someone else) so that was why recomp was recommended to her rather than a continued deficit.
BMI/total body weight is nearly irrelevant when we take into consideration body fat percentage.
edit: for clarity, OP wants to reduce her body fat percentage. She needs to eat less calories. Period. If she wants to purposely gain muscle she can do so after reaching a more satisfactory body fat.3 -
trigden1991 wrote: »trigden1991 wrote: »This perfectly highlights why I am in the "anti-recomp" group. Far too many people jump on the bandwagon of eating at maintenance, doing exercise and expect to magically transform. It is basically a glorified way to not make progress with regards to body composition. If you have excess fat, eat in a deficit. If you want to build muscle, eat in a surplus.
@beebydoll I would move into a caloric deficit (250-500 daily) and lose enough bodyfat until you're happy with where you're at. Then slowly increase calories to maintenance.
PS- You certainly don't look worse!
There are people who jump on cutting/bulking with the same expectation of fast results. The problem is not the method. It's a misunderstanding of what is to be expected doing either thing.
Expectations are definitely something to manage closely before changing anything. My outlook would be this after a month;
- Eat in a 500 cal deficit = 4lb of fat loss
- Eat in a 500 cal surplus = 4lbs of weight gain ( potentially 2lbs muscle)
- Eat at maintenance = gain 0.5lbs muscle & lose 0.5lbs fat (probably less)
2 of the above will net noticeable results, the other does not.
Making up random numbers isn't at all helpful - people's experience is unique to them.
I had great results from recomp - doesn't mean everyone else will too.
Plus some people have awful results with bulk / cut cycles and just spin their wheels plus having the chore of dieting. There isn't just one way that fits all.
OP - a month is nothing. Far too impatient! And no you don't look worse.
You are also trying to recomp with quite a bit of fat remaining which may well hide any progress.
When you are leaner even the same speed of progress shows up far more.
I agree with suggestions that a calorie deficit is where you should be at the moment. It doesn't have to be a large deficit.
IMHO bodyweight training is sub-optimal unless you are very knowledgeable.1 -
rainbowbow wrote: »rainbowbow wrote: »You'd be in a calorie deficit (i'd probably go for a pound a week judging your current body fat level). You'd switch to actual heavy lifting instead of body-weight work. We'd be consistently increasing weight lifted in mostly compound lifts. And...You'd be consuming adequate protein (.8-1.2 g per pound LBM).
OP, this...
I am not sure where, when or how the recomp idea came to fruition, but its only been 4 weeks.. and you can change the plan now and hopefully start a new goal that will help you achieve the body composition changes you want.
If I'm not mistaken in a past thread OP stated that she was almost underweight (correct me if I am wrong I could be thinking of someone else) so that was why recomp was recommended to her rather than a continued deficit.
BMI/total body weight is nearly irrelevant when we take into consideration body fat percentage.
edit: for clarity, OP wants to reduce her body fat percentage. She needs to eat less calories. Period. If she wants to purposely gain muscle she can do so after reaching a more satisfactory body fat.
I agree I was just stating where the recomp idea was coming from. I found the thread and she did say she is almost underweight.. while some said she can continue to cut, most of the others recommended recomp on there.. so that is why she decided to go that route.
However just as a question... you can reduce your bf% when recomping, no? So then when would you recommend an ideal time for someone to do so?1 -
rainbowbow wrote: »rainbowbow wrote: »You'd be in a calorie deficit (i'd probably go for a pound a week judging your current body fat level). You'd switch to actual heavy lifting instead of body-weight work. We'd be consistently increasing weight lifted in mostly compound lifts. And...You'd be consuming adequate protein (.8-1.2 g per pound LBM).
OP, this...
I am not sure where, when or how the recomp idea came to fruition, but its only been 4 weeks.. and you can change the plan now and hopefully start a new goal that will help you achieve the body composition changes you want.
If I'm not mistaken in a past thread OP stated that she was almost underweight (correct me if I am wrong I could be thinking of someone else) so that was why recomp was recommended to her rather than a continued deficit.
BMI/total body weight is nearly irrelevant when we take into consideration body fat percentage.
edit: for clarity, OP wants to reduce her body fat percentage. She needs to eat less calories. Period. If she wants to purposely gain muscle she can do so after reaching a more satisfactory body fat.
I agree I was just stating where the recomp idea was coming from. I found the thread and she did say she is almost underweight.. while some said she can continue to cut, most of the others recommended recomp on there.. so that is why she decided to go that route.
However just as a question... you can reduce your bf% when recomping, no? So then when would you recommend an ideal time for someone to do so?
You can reduce bf% when recomping.. It is quite slow and takes a good amount of time. And why one chooses recomp over bulk/cut cycles are personal preference for many reasons.
I have and still recomp myself.. So recomp can be for a long time, short period of time (perhaps just prior to a bulk/cut).. I personally think you can alternate between the two.
Recomp can also be a phase for learning muscle building skills. Recomp can work for those skinny fat, recomp can be for those that are already fairly lean, and have almost as much muscle as they naturally can have. And you can recomp to just maintain.
Now how long one does this for is determined by the final goal or outcome to be achieved.2 -
rainbowbow wrote: »rainbowbow wrote: »You'd be in a calorie deficit (i'd probably go for a pound a week judging your current body fat level). You'd switch to actual heavy lifting instead of body-weight work. We'd be consistently increasing weight lifted in mostly compound lifts. And...You'd be consuming adequate protein (.8-1.2 g per pound LBM).
OP, this...
I am not sure where, when or how the recomp idea came to fruition, but its only been 4 weeks.. and you can change the plan now and hopefully start a new goal that will help you achieve the body composition changes you want.
If I'm not mistaken in a past thread OP stated that she was almost underweight (correct me if I am wrong I could be thinking of someone else) so that was why recomp was recommended to her rather than a continued deficit.
BMI/total body weight is nearly irrelevant when we take into consideration body fat percentage.
edit: for clarity, OP wants to reduce her body fat percentage. She needs to eat less calories. Period. If she wants to purposely gain muscle she can do so after reaching a more satisfactory body fat.
I agree I was just stating where the recomp idea was coming from. I found the thread and she did say she is almost underweight.. while some said she can continue to cut, most of the others recommended recomp on there.. so that is why she decided to go that route.
However just as a question... you can reduce your bf% when recomping, no? So then when would you recommend an ideal time for someone to do so?
You can reduce bf% when recomping.. It is quite slow and takes a good amount of time. And why one chooses recomp over bulk/cut cycles are personal preference for many reasons.
I have and still recomp myself.. So recomp can be for a long time, short period of time (perhaps just prior to a bulk/cut).. I personally think you can alternate between the two.
Recomp can also be a phase for learning muscle building skills. Recomp can work for those skinny fat, recomp can be for those that are already fairly lean, and have almost as much muscle as they naturally can have. And you can recomp to just maintain.
Now how long one does this for is determined by the final goal or outcome to be achieved.
This. This is why i said for her specific goals and current place, i wouldn't be re-comping. I think she'll be spinning her wheels far longer than she is capable of maintaining.1 -
All the people telling her to reduce calories must not have seen her first post. I believe she was very close to being underweight, if I'm remembering correctly. Which is why recomp was suggested.
OP, please stick with what you're doing, you definitely don't look worse.1 -
Recomposition takes way more than a month0
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You look great and slightly better than the first photo. You need to do what YOU want. I will never eat more calories to gain muscle.. it just aint' gonna happen . Your lower stomach is so small..but i can see where it bugs you because the rest of you is so perfect Maybe a small deficit..do cardio...and keep lifting to keep toned. You're looking so good.1
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trigden1991 wrote: »trigden1991 wrote: »This perfectly highlights why I am in the "anti-recomp" group. Far too many people jump on the bandwagon of eating at maintenance, doing exercise and expect to magically transform. It is basically a glorified way to not make progress with regards to body composition. If you have excess fat, eat in a deficit. If you want to build muscle, eat in a surplus.
@beebydoll I would move into a caloric deficit (250-500 daily) and lose enough bodyfat until you're happy with where you're at. Then slowly increase calories to maintenance.
PS- You certainly don't look worse!
There are people who jump on cutting/bulking with the same expectation of fast results. The problem is not the method. It's a misunderstanding of what is to be expected doing either thing.
Expectations are definitely something to manage closely before changing anything. My outlook would be this after a month;
- Eat in a 500 cal deficit = 4lb of fat loss
- Eat in a 500 cal surplus = 4lbs of weight gain ( potentially 2lbs muscle)
- Eat at maintenance = gain 0.5lbs muscle & lose 0.5lbs fat (probably less)
2 of the above will net noticeable results, the other does not.
Making up random numbers isn't at all helpful - people's experience is unique to them.
I had great results from recomp - doesn't mean everyone else will too.
Plus some people have awful results with bulk / cut cycles and just spin their wheels plus having the chore of dieting. There isn't just one way that fits all.
OP - a month is nothing. Far too impatient! And no you don't look worse.
You are also trying to recomp with quite a bit of fat remaining which may well hide any progress.
When you are leaner even the same speed of progress shows up far more.
I agree with suggestions that a calorie deficit is where you should be at the moment. It doesn't have to be a large deficit.
IMHO bodyweight training is sub-optimal unless you are very knowledgeable.
This would be my assessment as well. For recomping, a body resistance program might not cut it, especially for someone with higher body fat. I think a 10% reduction to TDEE would be ideal. And if the OP is going to follow a body resistance program, one like YOYOG, would be good.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Also, recomps can definitely take time.0 -
Looks like progress to me! PS Please lighten up on yourself!0
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