Re-composition ..... when to try or don't bother ?

bikecheryl
bikecheryl Posts: 1,433 Member
edited November 2024 in Fitness and Exercise
Hi... I check in here almost every day.... reading threads, learning ALOT!
And you've all been very kind at passing on your knowledge when I've asked on things.
lol.... now that the smoozing is done. ;)
Background: 58 year old female, two knees pretty wonky with arthritis. Was 288 lbs in April, currently down to
230.5 lbs - goal approx 160 lbs.
My "exercise" routine currently consists of 30 minute walks and 30-60 minutes rowing - thanks so much for the rowing tips on another thread!!! :)
.
Soooooooo my question is on re-composition. I see that word on here alot.
One... is it even possible for someone in my position?
When is a good time to start?
How?

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    In general, recomposition is a good goal when you are at a healthy weight but want to continue to work on losing some fat while building muscle. In recomp, your weight stays relatively stable. I wouldn't suggest it as a goal for you right now. HOWEVER, I'm also of the opinion that having built in maintenance periods when you are losing a lot of weight is a great idea. It essentially ends up working like you are in recomp because your goal would be to maintain but (hopefully) burn some fat but I think of a maintenance break as having a planned end point. You've come a long way (congrats!) and might consider taking a maintenance break of anywhere from a few weeks to a few months. When I lost 50 pounds, I did it between January and the end of October and then decided to just maintain through the holidays. I actually ended up choosing to maintain most of the next year as well. So there are many options for that.
  • jemhh
    jemhh Posts: 14,261 Member
    BrianSharpe wrote: »
    There's an old Chinese proverb that goes along the line of the best time to plant a tree was 20 years ago, the 2nd best time is today.

    While it may be premature for you to be considering a recomp in the traditional sense it's not premature to consider incorporating some strength training into your routine. While it's unlikely that you'll build any significant amount of muscle while in a calorie deficit you will enjoy what are referred to as newbie gains.

    There are compelling reasons for both men and women to do strength training as we age. One of the most important for post-menopausal women is maintaining / improving bone density.

    https://ncbi.nlm.nih.gov/pubmed/8822346

    This is great advice and I'm kicking myself for saying absolutely nothing about resistance training. :confused:
  • pondee629
    pondee629 Posts: 2,469 Member
    Other than calorie count; (under maintenance, at maintenance, over maintenance); what is truly the difference between/among lifting while at a deficient to lose weight (retaining as must muscle as possible) , lifting at maintenance in "recomp" and lifting in surplus in a "bulk"? Does my workout routine change, or are the differences just in the calorie to maintenance ratios?
  • bikecheryl
    bikecheryl Posts: 1,433 Member
    pondee629 wrote: »
    Other than calorie count; (under maintenance, at maintenance, over maintenance); what is truly the difference between/among lifting while at a deficient to lose weight (retaining as must muscle as possible) , lifting at maintenance in "recomp" and lifting in surplus in a "bulk"? Does my workout routine change, or are the differences just in the calorie to maintenance ratios?

    Good question !!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited October 2017
    pondee629 wrote: »
    Other than calorie count; (under maintenance, at maintenance, over maintenance); what is truly the difference between/among lifting while at a deficient to lose weight (retaining as must muscle as possible) , lifting at maintenance in "recomp" and lifting in surplus in a "bulk"? Does my workout routine change, or are the differences just in the calorie to maintenance ratios?

    A re-comp is done on maintenance calories (more or less)...when you're eating maintenance and lifting and doing whatever other fitness things you do, you can very slowly lose some fat while simultaneously putting on a little muscle mass. You do this and essentially stay the same weight.

    While I wouldn't recommend a recomp in the traditional sense right now, I would recommend getting on a lifting program...she'll be well ahead of the game when she's done cutting the fat.

    Personally, I don't look at re-comp as necessarily a deliberate act/goal...I guess it could be, but I look at re-comp more as a bi-product of living a fitness centric lifestyle and eating well to maintain your weight...when you live a fitness centric lifestyle, that fitness physique is typically developed over time for the simple fact that you're doing what you need to be doing to have such a physique.

    I don't give it a whole lot of thought...essentially I have been re-comping for 4.5 years...I weigh pretty much the same as when I went to maintenance 4.5 years ago, but my physique is quite a bit different and look more fit and athletic than I did then.

    ETA: to answer the last part of your question...I typically do much less volume when I'm in a deficit...in maintenance I run a full body program...I don't typically work in any singular rep range and work in meso cycles of different rep ranges and different variations of movements. I used to do 3x per week, but I've been more focused on my cycling and lifting 1-2x per week since spring...I'll likely go back to a 3x weekly once winter rolls around.

    I've done one bulk years ago...it's the only time I've ever done a split...most people doing a bulk will do a split to get in the volume which is required for most efficient gains. I'll likely never do a bulk again...wasn't really my thing.
  • jemhh
    jemhh Posts: 14,261 Member
    pondee629 wrote: »
    Other than calorie count; (under maintenance, at maintenance, over maintenance); what is truly the difference between/among lifting while at a deficient to lose weight (retaining as must muscle as possible) , lifting at maintenance in "recomp" and lifting in surplus in a "bulk"? Does my workout routine change, or are the differences just in the calorie to maintenance ratios?

    If you are eating in a deficit, you should aim to maintain the same intensity of lifting (i.e., the same amount of weight on the bar) but you may need to lower the volume. For example, at a certain point you may find that you need to drop a set. Lyle Mcdonald has a good article about lifting in a deficit and if I recall correctly you can cut overall volume by 2/3 and retain muscle. Now some people can continue to gain strength while in a deficit so you may not need to reduce volume but it is a possibility (and I think in large part depends on the size of your deficit.)

    I'll leave the maintenance vs bulk answer up to somebody else. I've never done a bulk so I don't feel like I can answer that one.
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited October 2017
    I suggest you begin strength training immediately and continue long term. You will be much happier with your body & fitness when you get to goal. Continue lifting in maintenance and then you'll be doing recomp. I started lifting/strength training from day 1 and continued through 2.5 years 150 lb of loss. I continued in maintenance and have seen good changes in a year even though my weight is the same. My stats are about the same as yours.
  • pondee629
    pondee629 Posts: 2,469 Member
    So, for the average Joe, or Jane, who just wants to be lean and fit; Lifting at any time is good. Find a program, on line, from a book, hire a traine,r et.al. Start light, keep your form solid and listen to your body so you don't get hurt and progress either increasing weight or reps. Call it maintaining muscle mass while losing weight or "recomp" while at maintenance. That about it? That by which we call a rose...
  • jemhh
    jemhh Posts: 14,261 Member
    pondee629 wrote: »
    So, for the average Joe, or Jane, who just wants to be lean and fit; Lifting at any time is good. Find a program, on line, from a book, hire a traine,r et.al. Start light, keep your form solid and listen to your body so you don't get hurt and progress either increasing weight or reps. Call it maintaining muscle mass while losing weight or "recomp" while at maintenance. That about it? That by which we call a rose...

    Pretty much sums it up for general population (non competitor, etc.) people.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    pondee629 wrote: »
    So, for the average Joe, or Jane, who just wants to be lean and fit; Lifting at any time is good. Find a program, on line, from a book, hire a traine,r et.al. Start light, keep your form solid and listen to your body so you don't get hurt and progress either increasing weight or reps. Call it maintaining muscle mass while losing weight or "recomp" while at maintenance. That about it? That by which we call a rose...

    Yup...I wouldn't bother with bulk/cut cycles outside of pretty advanced physique goals.
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