Staying Lean
ktfranke
Posts: 217 Member
A few months ago, I was able to get down to 20% BF and i looked and felt awesome!! (Minus the hunger and some fatigue). But I've put some body fat back on and I'm feeling discouraged. Is it unrealistic to try and maintain that leanness? And how do I keep from feeling bummed when things change.
2
Replies
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I feel you. I got really lean just to bulk, then never cut successfully again. I got a taste of that leanness and it was HARD to get there. Like...it hurt. I didn't hang out there very long so I can't say whether I would have been able to maintain it.
I think 20% is maintainable though. If you're constantly hungry and fatigued though...is it worth it?8 -
I feel you. I got really lean just to bulk, then never cut successfully again. I got a taste of that leanness and it was HARD to get there. Like...it hurt. I didn't hang out there very long so I can't say whether I would have been able to maintain it.
I think 20% is maintainable though. If you're constantly hungry and fatigued though...is it worth it?
You are so right... is it worth never getting to eat a giant cheeseburger or pizza again... no way!! I love food too much! Lol! And in order to stay lean, I had to plan out all my meals (even bring my own food to restaurants)! My husband even started making comments about how I wasn't any fun anymore...6 -
I feel you. I got really lean just to bulk, then never cut successfully again. I got a taste of that leanness and it was HARD to get there. Like...it hurt. I didn't hang out there very long so I can't say whether I would have been able to maintain it.
I think 20% is maintainable though. If you're constantly hungry and fatigued though...is it worth it?
You are so right... is it worth never getting to eat a giant cheeseburger or pizza again... no way!! I love food too much! Lol! And in order to stay lean, I had to plan out all my meals (even bring my own food to restaurants)! My husband even started making comments about how I wasn't any fun anymore...
Like I said, I never stayed there...but getting there actually started taking a toll on my relationship. I lost my libido. It was embarrassing.
Anyway, if you want to hold your current weight are the calories a bit higher than when you were maintaining at 20%? I find that if you eat in maintenance and focus on gym performance, the physique starts to come with it. You can recomp a bit and enjoy food.6 -
Everytime I get really lean I either start a bulk or get pregnant lol.. ya so I guess I'm no help on how to maintain it
. 8 -
Anyway, if you want to hold your current weight are the calories a bit higher than when you were maintaining at 20%? I find that if you eat in maintenance and focus on gym performance, the physique starts to come with it. You can recomp a bit and enjoy food.
Yeah, that's really my best bet. While cutting, I got down to a miserable 1,200-1,300 calories a day! My maintenance level is 1,600-1,800 with the occasional 2,000-2,300 on the weekends. But I just look "softer," and "puffier."
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Anyway, if you want to hold your current weight are the calories a bit higher than when you were maintaining at 20%? I find that if you eat in maintenance and focus on gym performance, the physique starts to come with it. You can recomp a bit and enjoy food.
Yeah, that's really my best bet. While cutting, I got down to a miserable 1,200-1,300 calories a day! My maintenance level is 1,600-1,800 with the occasional 2,000-2,300 on the weekends. But I just look "softer," and "puffier."
It messes with your mind. Those are my maintenance calories too.
What's your training like? Do you have fitness goals?
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It messes with your mind. Those are my maintenance calories too.
What's your training like? Do you have fitness goals?
As soon as spring hits and the snow is melted, my girls friends and I start training for a trail 50K every summer! So unfortunately I'm not lifting as much as I do in the winter months. But I try to get in 3-4 days of strength training & 3 days of running/HIIT cardio!
I have a few other random goals, like being able to perform a walking handstand, improving my unmodified push ups, and pull-ups...2 -
It messes with your mind. Those are my maintenance calories too.
What's your training like? Do you have fitness goals?
As soon as spring hits and the snow is melted, my girls friends and I start training for a trail 50K every summer! So unfortunately I'm not lifting as much as I do in the winter months. But I try to get in 3-4 days of strength training & 3 days of running/HIIT cardio!
I have a few other random goals, like being able to perform a walking handstand, improving my unmodified push ups, and pull-ups...
Are you on a pull up program? That's fun.
Seems like you till get a decent amount of strength training in with the trail training as well. What are your strength goals though? Do you train bodybuilding or strength? Both? You could have some fun there.1 -
I find that exercise helps. I won't say I never over eat and there aren't weeks that I gain weight, but when I exercise I have to eat so much more to gain weight that it takes effort.3
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It messes with your mind. Those are my maintenance calories too.
What's your training like? Do you have fitness goals?
Are you on a pull up program? That's fun.
Seems like you till get a decent amount of strength training in with the trail training as well. What are your strength goals though? Do you train bodybuilding or strength? Both? You could have some fun there. [/quote]
I don't have a specific program for the pull-ups. I bought a resistance band and usually work on reverse pull-ups during my back workouts once a week. I've also been trying to strengthen my lats...
Right now, most of my lifting goals are physique based... body building really appeals to me! But I'm not opposed to strength based goals! I'm gunna try to come up with a plan before the fall so that I'm prepared!
I've been trying to put more of an emphasis on building up my glutes!2 -
Being from a different generation being very lean was never a big goal or ambition for me but I still hit the issue of being "too lean for me" last year. That was by no means 6 pack level!
I recomped fairly well last year but ended up feeling tired, hungry and with low energy levels. I decided to shift my maintenance range up by about 5lbs. Fluffy but happy/strong/energetic is a better compromise for me.14 -
The only time I stayed lean was around 7 years ago( BK aka before kid). I was at 19-20% for around a year. It was fun but horrible at the same time. It was a TON of work and dedication. To me now, it's not worth it or even feasible.
My husband still reminds me of this one time when he offered me a jelly bean and I said no because I had met my daily calories.
Sorry, I got no advise. I don't think too many people stay lean for too long.5 -
A few months ago, I was able to get down to 20% BF and i looked and felt awesome!! (Minus the hunger and some fatigue). But I've put some body fat back on and I'm feeling discouraged. Is it unrealistic to try and maintain that leanness? And how do I keep from feeling bummed when things change.
No, not at all. 20% BF isn't impossibly lean for a woman at all. I sit right around that/a smidge under and still get to eat ~1800 calls/day at maintenance, and at 5'1", I'm pretty small.
Having said that, it doesn't sound like it's something you in particular are comfortable attaining/maintaining, so maybe for you specifically it's unrealistic - which is fine and totally cool, you shouldn't be miserable. But, for the general public, 20% BF is not a crazy lean number to maintain.5 -
Its hard to stay lean and if you're feeling its too hard then find a happy medium. That's what I did, I prefer to feel satisfied with how much I'm eating and being active than dwelling too much on bf%. I just can not feel satiated on less than 1800 calories a day. I prefer being happy to feeling hungry. Hunger and fatigue are just not how we want to feel
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Anyway, if you want to hold your current weight are the calories a bit higher than when you were maintaining at 20%? I find that if you eat in maintenance and focus on gym performance, the physique starts to come with it. You can recomp a bit and enjoy food.
Yeah, that's really my best bet. While cutting, I got down to a miserable 1,200-1,300 calories a day! My maintenance level is 1,600-1,800 with the occasional 2,000-2,300 on the weekends. But I just look "softer," and "puffier."
FWIW -
There's a big difference energy-balance-wise in cutting on 1200-1300 consistently, and maintaining on 1600-1800 with the occasional 2000+ day. Looking at round numbers, that's some 3000 additional cals each week. That's meaningful.
I would also wonder if water retention/dehydration played a role in looking lean vs softer/puffier... i.e. is it a matter of losing/keeping leanness, or is it a matter of staying "dry"?5 -
Anyway, if you want to hold your current weight are the calories a bit higher than when you were maintaining at 20%? I find that if you eat in maintenance and focus on gym performance, the physique starts to come with it. You can recomp a bit and enjoy food.
Yeah, that's really my best bet. While cutting, I got down to a miserable 1,200-1,300 calories a day! My maintenance level is 1,600-1,800 with the occasional 2,000-2,300 on the weekends. But I just look "softer," and "puffier."
FWIW -
There's a big difference energy-balance-wise in cutting on 1200-1300 consistently, and maintaining on 1600-1800 with the occasional 2000+ day. Looking at round numbers, that's some 3000 additional cals each week. That's meaningful.
I would also wonder if water retention/dehydration played a role in looking lean vs softer/puffier... i.e. is it a matter of losing/keeping leanness, or is it a matter of staying "dry"?
This is a really good point. Last week I went from a lower calorie/lower carb two week cut up to just under maintenance calories. The scale is up several lbs this week. There is no way that is fat gain, but I'm way squishier. The big differences were higher carbs and sodium. I think playing around with sodium levels is definitely worth a try.
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Maintaining a level of leanness comes with serious sacrifice and dedication to diet and exercise.
Some are instilled with all the things its take to get and stay there and some like myself cannot maintain a level of leanness with out being quite miserable.
I love food, I love to exercise, so a trade off for me is fueling my body to stay active and enjoy my exercise and keep feeling the best I can. Things for me and moreover at my age, I do not need to maintain a level of leanness at all costs in which I am tired, my hormones are whacky, and I feel worse for it.8 -
Ironandwine69 wrote: »The only time I stayed lean was around 7 years ago( BK aka before kid). I was at 19-20% for around a year. It was fun but horrible at the same time. It was a TON of work and dedication. To me now, it's not worth it or even feasible.
My husband still reminds me of this one time when he offered me a jelly bean and I said no because I had met my daily calories.
Sorry, I got no advise. I don't think too many people stay lean for too long.
That's awesome that you both can look back at that and laugh. It's funny and kind of sad at the same time. I was kind of the same way when trying to get super lean. A co-worker offered my a hershey's kiss and I acted like it was the devil incarnate.
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I too am struggling with this at this very moment. Can I stay this lean? Should I stay this lean? How much work will it be and is it worth it?
I've taken a break from a strict diet for over an month. I'm not going back to it but I do need to get my love of the chocolate under control and have more veggies. I've off and not in the way I look just the freedom with my -diet. and freedom from tracking. I can maintain 20% but 18-17 % nah I don't think its for me.6 -
Ironandwine69 wrote: »The only time I stayed lean was around 7 years ago( BK aka before kid). I was at 19-20% for around a year. It was fun but horrible at the same time. It was a TON of work and dedication. To me now, it's not worth it or even feasible.
My husband still reminds me of this one time when he offered me a jelly bean and I said no because I had met my daily calories.
Sorry, I got no advise. I don't think too many people stay lean for too long.RunRutheeRun wrote: »Its hard to stay lean and if you're feeling its too hard then find a happy medium. That's what I did, I prefer to feel satisfied with how much I'm eating and being active than dwelling too much on bf%. I just can not feel satiated on less than 1800 calories a day. I prefer being happy to feeling hungry. Hunger and fatigue are just not how we want to feelMaintaining a level of leanness comes with serious sacrifice and dedication to diet and exercise.
Some are instilled with all the things its take to get and stay there and some like myself cannot maintain a level of leanness with out being quite miserable.
I love food, I love to exercise, so a trade off for me is fueling my body to stay active and enjoy my exercise and keep feeling the best I can. Things for me and moreover at my age, I do not need to maintain a level of leanness at all costs in which I am tired, my hormones are whacky, and I feel worse for it.
Thank you all so much for your input! I feel such a sense of relief that I don't have to be extreme and fanatical about staying lean forever... I would rather be a happy, energetic and fit wife, then a grumpy, tired, super lean wife.
I'm gunna try to maintain a calorie goal of 1,600-1,800 & just stay consistent with my workouts!
Thank you all so much for your support
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from an old guy... stay "pretty lean" because as you age, it gets harder to lean down. stay the course on your exercise. settle that now. its just life and how it rolls...i will exercise. that too gets hard to embark on as you age.
so much easier to get that 10 pounds off than to get the 30, 40 or 50. Best Wishes! 6 -
A few months ago, I was able to get down to 20% BF and i looked and felt awesome!! (Minus the hunger and some fatigue). But I've put some body fat back on and I'm feeling discouraged. Is it unrealistic to try and maintain that leanness? And how do I keep from feeling bummed when things change.
No, not at all. 20% BF isn't impossibly lean for a woman at all. I sit right around that/a smidge under and still get to eat ~1800 calls/day at maintenance, and at 5'1", I'm pretty small.
Having said that, it doesn't sound like it's something you in particular are comfortable attaining/maintaining, so maybe for you specifically it's unrealistic - which is fine and totally cool, you shouldn't be miserable. But, for the general public, 20% BF is not a crazy lean number to maintain.
20% is pretty hard for me to maintain0 -
Anyway, if you want to hold your current weight are the calories a bit higher than when you were maintaining at 20%? I find that if you eat in maintenance and focus on gym performance, the physique starts to come with it. You can recomp a bit and enjoy food.
Yeah, that's really my best bet. While cutting, I got down to a miserable 1,200-1,300 calories a day! My maintenance level is 1,600-1,800 with the occasional 2,000-2,300 on the weekends. But I just look "softer," and "puffier."
FWIW -
There's a big difference energy-balance-wise in cutting on 1200-1300 consistently, and maintaining on 1600-1800 with the occasional 2000+ day. Looking at round numbers, that's some 3000 additional cals each week. That's meaningful.
I would also wonder if water retention/dehydration played a role in looking lean vs softer/puffier... i.e. is it a matter of losing/keeping leanness, or is it a matter of staying "dry"?
This is a really good point. Last week I went from a lower calorie/lower carb two week cut up to just under maintenance calories. The scale is up several lbs this week. There is no way that is fat gain, but I'm way squishier. The big differences were higher carbs and sodium. I think playing around with sodium levels is definitely worth a try.
Yep. Low carb makes me feel and look lean. Also weak af lol4 -
A few months ago, I was able to get down to 20% BF and i looked and felt awesome!! (Minus the hunger and some fatigue). But I've put some body fat back on and I'm feeling discouraged. Is it unrealistic to try and maintain that leanness? And how do I keep from feeling bummed when things change.
Unrealistic? No. But it would likely require work...perhaps more than you're willing to do, which is fine. The important thing is to maintain a healthy BF%, not necessarily be as lean as possible.
I maintain pretty easily at around 12-15% BF which is healthy, but I'm not super lean, 6 pack, all that jazz. I can maintain below that, but it requires me to do more than I've been willing to do and it's not hugely important to me so long as I'm healthy and looking fit and healthy.6 -
Ironandwine69 wrote: »Anyway, if you want to hold your current weight are the calories a bit higher than when you were maintaining at 20%? I find that if you eat in maintenance and focus on gym performance, the physique starts to come with it. You can recomp a bit and enjoy food.
Yeah, that's really my best bet. While cutting, I got down to a miserable 1,200-1,300 calories a day! My maintenance level is 1,600-1,800 with the occasional 2,000-2,300 on the weekends. But I just look "softer," and "puffier."
FWIW -
There's a big difference energy-balance-wise in cutting on 1200-1300 consistently, and maintaining on 1600-1800 with the occasional 2000+ day. Looking at round numbers, that's some 3000 additional cals each week. That's meaningful.
I would also wonder if water retention/dehydration played a role in looking lean vs softer/puffier... i.e. is it a matter of losing/keeping leanness, or is it a matter of staying "dry"?
This is a really good point. Last week I went from a lower calorie/lower carb two week cut up to just under maintenance calories. The scale is up several lbs this week. There is no way that is fat gain, but I'm way squishier. The big differences were higher carbs and sodium. I think playing around with sodium levels is definitely worth a try.
Yep. Low carb makes me feel and look lean. Also weak af lol
Yes, there is that. I'm more than willing to figure out how to lower sodium, but I'm keeping my carbs.0 -
Since one of your goals is to build up the glutes, perhaps rather than focusing on getting back down in weight and getting leaner, maybe eating at maintenance and doing more lower focused training you can recomp, and even if you gain a little extra it won't be the end of the world (and may even be a good thing!). Then if you have a vacation, special event, etc you can focus on leaning down again. So basically you are going between focusing on growth/bodybuilding/performance, and then being lean for short periods of time. I don't know where you live, but you can also cycle between being more lean for hotter months, then a bit heavier (less lean) during the cool ones. Whatever you prefer.
That is what I would do vs. trying to be very lean all the time.10 -
about two years ago I got down to 12-14% body fat range...ran a couple bulk/cut cycles and was hitting macros/micros spot on. About a year ago, my girlfriend moved down to Fla along with her son, and since then it has been harder to be spot on with accuracy of logging, so I have just been intuitively eating and maintaining at about 180# and probably 15-16% body fat ....I also like to eat and enjoy the occasional, or not so occasional alcoholic beverage. I might try to get sub 15% again, we will see ..
To answer your question, it does require dedication and spot on training and micro/macro adherence to maintain a certain level of leanness...2 -
Since one of your goals is to build up the glutes, perhaps rather than focusing on getting back down in weight and getting leaner, maybe eating at maintenance and doing more lower focused training you can recomp, and even if you gain a little extra it won't be the end of the world (and may even be a good thing!). Then if you have a vacation, special event, etc you can focus on leaning down again. So basically you are going between focusing on growth/bodybuilding/performance, and then being lean for short periods of time. I don't know where you live, but you can also cycle between being more lean for hotter months, then a bit heavier (less lean) during the cool ones. Whatever you prefer.
That is what I would do vs. trying to be very lean all the time.
This sounds like a great plan!2 -
Ironandwine69 wrote: »A few months ago, I was able to get down to 20% BF and i looked and felt awesome!! (Minus the hunger and some fatigue). But I've put some body fat back on and I'm feeling discouraged. Is it unrealistic to try and maintain that leanness? And how do I keep from feeling bummed when things change.
No, not at all. 20% BF isn't impossibly lean for a woman at all. I sit right around that/a smidge under and still get to eat ~1800 calls/day at maintenance, and at 5'1", I'm pretty small.
Having said that, it doesn't sound like it's something you in particular are comfortable attaining/maintaining, so maybe for you specifically it's unrealistic - which is fine and totally cool, you shouldn't be miserable. But, for the general public, 20% BF is not a crazy lean number to maintain.
20% is pretty hard for me to maintain
Ok. 1 -
To be fair my only experience of this kind of process is YouTube fitness channels but it seems like people who go for this kind of physique do it intermittently and it's project based, not an all the time lifestyle affair.6
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