Not sure what to do now...

brittneyalley

I just reached the top of a healthy BMI (have lost 40 pounds so far). I still carry a lot of fat (30-35%), and so I barely have any muscle. I look decent with clothes, but without, I feel squishy and weak.

Should I start recomping or still eat at a deficit? I’m just so used to losing weight I’m not even sure what I should be doing now.

My end goal is to significantly grow my glutes, and have a more muscular/firm body. I don’t really care about the number on the scale. I just want all this fat gone and as quickly as possible

Any advice is appreciated

Nony_Mouse

Are you currently doing any strength training? I'f not, start.

If you're happy with how you look clothed, you could start recomp now, just be aware that it is slooooow. The other option is to carry on at a deficit for a bit longer (with strength training!), to get your body fat % down a bit further before recomp.

If you decide to recomp now, you can always go back to a deficit later.

To grow significant muscle, you're probably going to have to do bulk/cut cycles, in which case I would definitely say get your body fat % a bit lower first.

anyWendy

brittneyalley wrote: »

I just reached the top of a healthy BMI (have lost 40 pounds so far). I still carry a lot of fat (30-35%), and so I barely have any muscle. I look decent with clothes, but without, I feel squishy and weak.

Should I start recomping or still eat at a deficit? I’m just so used to losing weight I’m not even sure what I should be doing now.

My end goal is to significantly grow my glutes, and have a more muscular/firm body. I don’t really care about the number on the scale. I just want all this fat gone and as quickly as possible

Any advice is appreciated

Sounds like continuing to eat at a small deficit will get you to your goal faster than recomp alone. Add in strength training, if you're not already.

Congrats on reaching a healthy BMI!

brittneyalley

Right now I’m eating around 1200/day (which is a about a 400 calorie deficit). I do body weight exercise currently but want to start lifting more.

What size deficit should I aim for?

anyWendy

0.5lb/week is the usual recommendation, when you are near goal weight (which I'd say you are, at a healthy BMI), so a daily deficit of 250 cals.

I'm still losing, so my advice is solely based on what I've learned from others so far. You might get good advice or ideas reading on the Maintenance board.

My plan, as I get closer to goal weight, is to continue to make small changes, and looking at this as a healthy lifestyle, not that ive achieved my goal and now I'm done.

middlehaitch

Give yourself a 200- 250 deficit and eat your lifting calories back.

If you are light and just moving from body weight, don't worry if you have to sub- in dumbbells for some exercises, especially if there is only a 45 lbs bar available.
Get your firm down first, then work on progression.

Congrats on your loss.
Cheers, h.

brittneyalley

Thank you for all the responses! I will start eating more. I’ve been so used to eating 1200 that I guess part of me was afraid to eat more.

I will probably have to use dumbbells to start. Thank you for that recommendation!

middlehaitch

Some gyms do have a lighter bar.
My rec centre were nice enough to bring in lighter fit me.
I asked for the women's Olympic bar, 35lbs, and they got that and a 17lbs one as well.

Until they arrived, a good few months waiting, I used dumbbells and machines.

I did find I had to drop my weights when I transferred to the bar- a difference in balance.

Just as a silly aside-
They day the lighter bars arrived I happy danced all the way home and posted a whole happy post with pics of me doing my first 'real' bench press- I think it was 27lbs, I was as pleased as punch.

Cheers, h.

ETA: I found/find lifting quite taxing and really need extra cals to perform well. You may find that upping your cals comes quite natural once you get going.

VintageFeline

At 30% body fat it is really too high for recomp to be a practical place to move to, especially as you are at the top end of a healthy BMI so have room to lose down more.

I definitely concur that reducing your deficit and of course strength training at a more challenging level are what you should be doing and especially now. That doesn't necessarily mean you have to lift a barbell, I'm more of a moderate weight moderate reps gal myself and I workout at home in limited space so it's more practical. So do what you enjoy and works.

middlehaitch

@VintageFeline, you are so right.

Barbell is not needed.
There is a big emphasis on lift heavy, and to be honest if you want those incredible results. that is what one needs to do. But, for someone who just wants to improve their general capabilities, there is any number of options. Heck, aqua fit was enough for me to improve my fitness level and strength.
Admitily, I do work with a bar, now, but it took 6 years to get to that, and I am working on slow sustainable increases for bone and muscle retention as I age.

@brittneyalley I started at the top of my BMI with a similar fat %. A reasonable deficit and strength training, not necessarily barbell, will get you there.

It takes time, lots of it, but so worth it.

Cheers, h.

brittneyalley

Wow, well I just found out I’m pregnant. I guess losing weight will be put on hold now!

middlehaitch

CONGRATULATIONS

Well, put the heavy lifting on hold and continue with what you have been doing.

Though there is nothing wrong with lifting heavy while pregnant if one is already doing it, I don't think it would be good to start mow.

Eat at maintenance and talk to your med team about when to increase cals, and expected weight gain.

Cheers, h.

robertw486

brittneyalley wrote: »

Wow, well I just found out I’m pregnant. I guess losing weight will be put on hold now!

First of all congrats.

But if your doctor is ok with things, you might be able to actually lose weight during your pregnancy. My wife lost weight on her last pregnancy with full support from her doctor. She wasn't much overweight, but all her cravings were fruits and non calorie dense foods.

But just ask... as @middlehaitch points out certain things will probably be advised against by your doctor and/or common sense.

brittneyalley

Thank you! I will be sure to ask!