Recomp- mini cut or hang in there?

Raegold

I'm having a bit of trouble with some of the weight I've put on since switching from WW to maintenance/recomp... my jeans are tighter, which is frustrating. I'm doing strong curves right now, and it's going well, im only 2 weeks in. I was hoping to finish the 12 week program before possibly dieting a bit if I still need to.

Does anyone do a mini cut or something during a recomp? Or do you accept a little weight gain if it happens? I'm still trying my best to figure out maintenance, between my new program and strength goals, breastfeeding a toddler, and some sleep deprivation!

sijomial

Two weeks is far too soon to start making changes. Patience!

Every time you change anything you need to let those changes settle or you will be constantly changing direction and won't have a clue what's working and what isn't.

lorrpb

Recomp is eating at or slightly below maintenance. Nothing wrong with a 250 or so deficit if that makes you more comfortable.

Raegold

sijomial wrote: »

Two weeks is far too soon to start making changes. Patience!

Every time you change anything you need to let those changes settle or you will be constantly changing direction and won't have a clue what's working and what isn't.

Thanks, that definitely makes sense. How long do you recommend waiting before making any changes?

Raegold

lorrpb wrote: »

Recomp is eating at or slightly below maintenance. Nothing wrong with a 250 or so deficit if that makes you more comfortable.

Thanks, I was thinking of lowering my calories a little, trying for like 100 calorie deficit, and see if that 'fixes' the problem over the rest of the 12 weeks. Granted my total calories I'm eating is a shot in the dark

Raegold

I do honestly get confused though, about a recomp. Like I know people are saying there's this sort of magical time when you first start lifting where you can lose fat and gain muscle at the same time... but I don't want to waste my time trying to bust my butt (literally) doing Strong Curves, but was so worried about fat gain that I don't end up making the most of it, in terms of strength and a little size. Does that make sense?

skymningen

I would say, hormonally while you are breastfeeding is not the best time for recomp. Prolactin, the hormone you need to produce milk actually has been put in relation with weight gain (which makes sense, as your body needs the extra energy to be able to reliably produce milk).

sijomial

Raegold wrote: »

sijomial wrote: »

Two weeks is far too soon to start making changes. Patience!

Every time you change anything you need to let those changes settle or you will be constantly changing direction and won't have a clue what's working and what isn't.

Thanks, that definitely makes sense. How long do you recommend waiting before making any changes?

Weight wise - at least a month.

Exercise routine - 3 months especially when you are just starting out. There's a whole load going on from CNS adaptation to technique improvements, to discovering imbalances (weaknesses or strengths), inflammation from the new stresses you are putting yourself under.....

sijomial

Raegold wrote: »

I do honestly get confused though, about a recomp. Like I know people are saying there's this sort of magical time when you first start lifting where you can lose fat and gain muscle at the same time... but I don't want to waste my time trying to bust my butt (literally) doing Strong Curves, but was so worried about fat gain that I don't end up making the most of it, in terms of strength and a little size. Does that make sense?

Re the bold....

Recomp is normal, not special, not a limited time deal. I've been training off and on for 40 years and can still recomp. If you are under your ultimate potential (as 99.99% of people are!) then you can recomp but the speed with be vastly different from glacial to rapid depending on a whole host of factors, most of which you can't change (age, genetics etc).
The biggest factors you can influence are training and diet.

Physiological response to exercise isn't an on/off switch. The "newbie gains" are just a spell when you can make dramatic things happen quickly but it doesn't stop, it just tails off gradually. The effect also comes back after a break.

Deficit/maintenance calories also aren't an on/off switch - your body doesn't actually "know" when you dip a few calories under or over TDEE and throw a switch that says "stop building muscle" or "grow, grow, grow".
From experimentation I know currently that losing a pound a month has virtually no impact on my training, recovery, performance and results. Forty years ago I would have been able to progress measurably and quickly in a far higher deficit and with worse training.

There's an awful lot of unrealistic expectation driven by the media and marketing plus people comparing themselves to the few who have the luxury of great genetics and their body is a full time job.
Changing your body is slow and a long term commitment to the process.

sardelsa

skymningen wrote: »

I would say, hormonally while you are breastfeeding is not the best time for recomp. Prolactin, the hormone you need to produce milk actually has been put in relation with weight gain (which makes sense, as your body needs the extra energy to be able to reliably produce milk).

Hmm... I have bulked/cut/maintained successfully while I was breastfeeding. But maybe it wouldn't work as well for everyone. Breastfeeding is a tricky thing!

skymningen

sardelsa wrote: »

Hmm... I have bulked/cut/maintained successfully while I was breastfeeding. But maybe it wouldn't work as well for everyone. Breastfeeding is a tricky thing!

I wouldn't say you totally can't, but it is definitely harder to balance out the hormones. There also might be a slight risk of not producing enough milk (which of course in modern time is no problem, just in case exclusively breastfeeding your child is very important for you).

sardelsa

skymningen wrote: »

sardelsa wrote: »

Hmm... I have bulked/cut/maintained successfully while I was breastfeeding. But maybe it wouldn't work as well for everyone. Breastfeeding is a tricky thing!

I wouldn't say you totally can't, but it is definitely harder to balance out the hormones. There also might be a slight risk of not producing enough milk (which of course in modern time is no problem, just in case exclusively breastfeeding your child is very important for you).

I keep a small deficit when cutting as to not affect my supply. He is 18 months now and we never had any issues.

What I do notice is certain fat deposits are very hard to go.. but I mean, that may not be a result of hormones/breastfeeding, more just stubborn fat being stubborn. Who knows!