Advice on improving body shape

SteamPug
SteamPug Posts: 262 Member
in Health and Weight Loss
I posted this in another thread but I don’t wanna derail someone else’s topic. Basically, my waist is pretty damn wide. I know genetics probably pays a large role in this, but I’m also pretty unfit. Could anyone give me advice on what I should be doing calorie wise if I’m also going to incorporate strength training? I started at 140 and I’m currently 126 but I don’t care much about my weight any more. Originally I was aiming for 116, but I know that if I could just tone up then 126 could look great - but as it stands I still see so much fat on my body.
I’ve been eating at about 1,200 - 1,300. Should I continue to maintain a deficit whilst doing strength training (obviously including extra exercise calories) or would it be more advisable to eat maintenance and then reassess my weight goals after I’ve made some improvements with toning?
I hope that made sense..

Here’s my stats!

5’4”
126lbs
Bust 36
Waist 29.5
Hips 34
UK size 10

Replies

  • Live_life_well
    Live_life_well Posts: 86 Member
    edited January 2018
    If you still see a lot of fat on your body then personally I would continue the deficit. Maybe a 0.5 pounds a week deficit coupled with a strength training program?

    That's what I am doing now that I am near my goal weight and so far so good. I am no expert though so hoping some of the old timers on here can chime in.
  • SteamPug
    SteamPug Posts: 262 Member
    edited January 2018
    Live_life_well wrote: »
    If you still see a lot of fat on your body then personally I would continue the deficit. Maybe a 0.5 pounds a week deficit coupled with a strength training program?

    That's what I am doing now that I am near my goal weight and so far so good. I am no expert though so hoping some of the old timers on here can chime in.
    That’s mostly the conclusion that I came to myself - because you can only lose fat at a deficit.. so I’d still need to lose that fat regardless of muscle building? So I could go down to 116 and then build muscle further and it wouldn’t matter then if my weight went up because it would be muscle gain and not fat - probably?
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    If you haven't already, move your deficit to .5 lbs a week, eati back exercise calories, and make sure you have your protein on point.

    Start lifting, link below.

    Maybe split the difference and aim for 120-122. Getting down to 116 may be too low maintenance calories and frustrating to achieve.

    Cheers, h.
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    SteamPug wrote: »
    Live_life_well wrote: »
    If you still see a lot of fat on your body then personally I would continue the deficit. Maybe a 0.5 pounds a week deficit coupled with a strength training program?

    That's what I am doing now that I am near my goal weight and so far so good. I am no expert though so hoping some of the old timers on here can chime in.
    That’s mostly the conclusion that I came to myself - because you can only lose fat at a deficit.. so I’d still need to lose that fat regardless of muscle building? So I could go down to 116 and then build muscle further and it wouldn’t matter then if my weight went up because it would be muscle gain and not fat - probably?

    Nope, recomping you're losing fat and gaining muscle, albeit slowly. So if you're happy with your weight, recomp is a good option for you. If you decide in a few months that the progress is too slow, you can always go back to a deficit and drop a bit more fat.
  • SteamPug
    SteamPug Posts: 262 Member
    Nony_Mouse wrote: »
    SteamPug wrote: »
    Live_life_well wrote: »
    If you still see a lot of fat on your body then personally I would continue the deficit. Maybe a 0.5 pounds a week deficit coupled with a strength training program?

    That's what I am doing now that I am near my goal weight and so far so good. I am no expert though so hoping some of the old timers on here can chime in.
    That’s mostly the conclusion that I came to myself - because you can only lose fat at a deficit.. so I’d still need to lose that fat regardless of muscle building? So I could go down to 116 and then build muscle further and it wouldn’t matter then if my weight went up because it would be muscle gain and not fat - probably?

    Nope, recomping you're losing fat and gaining muscle, albeit slowly. So if you're happy with your weight, recomp is a good option for you. If you decide in a few months that the progress is too slow, you can always go back to a deficit and drop a bit more fat.
    ..
    Except that idk what recomp is! I’m assuming that’s eating at maintenance and building muscle?
  • SteamPug
    SteamPug Posts: 262 Member
    NextRightThing714 wrote: »
    1) A waist measurement of 29.5 is far from "pretty damn wide." That is my exact waist measurement and I take offense. :p

    2) I suggest moving into recomp. Eat at maintenance, eat sufficient protein and find a lifting program. There's tons of threads around on recomp. Good luck!
    Thanks for the advice.
    Well any/all online clothes measurement calculators tell me my waist should fit a size 16-18 and I’m actually a size 10, so for me, it’s proportionally wide.
  • SteamPug
    SteamPug Posts: 262 Member
    middlehaitch wrote: »
    If you haven't already, move your deficit to .5 lbs a week, eati back exercise calories, and make sure you have your protein on point.

    Start lifting, link below.

    Maybe split the difference and aim for 120-122. Getting down to 116 may be too low maintenance calories and frustrating to achieve.

    Cheers, h.
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Thanks, I’ll check that out :)
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    SteamPug wrote: »
    Nony_Mouse wrote: »
    SteamPug wrote: »
    Live_life_well wrote: »
    If you still see a lot of fat on your body then personally I would continue the deficit. Maybe a 0.5 pounds a week deficit coupled with a strength training program?

    That's what I am doing now that I am near my goal weight and so far so good. I am no expert though so hoping some of the old timers on here can chime in.
    That’s mostly the conclusion that I came to myself - because you can only lose fat at a deficit.. so I’d still need to lose that fat regardless of muscle building? So I could go down to 116 and then build muscle further and it wouldn’t matter then if my weight went up because it would be muscle gain and not fat - probably?

    Nope, recomping you're losing fat and gaining muscle, albeit slowly. So if you're happy with your weight, recomp is a good option for you. If you decide in a few months that the progress is too slow, you can always go back to a deficit and drop a bit more fat.
    ..
    Except that idk what recomp is! I’m assuming that’s eating at maintenance and building muscle?

    Here you go :)

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @Nony_Mouse, your fast. I was just coming along with the link.

    SteamPug, you now have the 2 best links to set you on your way.

    Cheers, h.
  • SteamPug
    SteamPug Posts: 262 Member
    Nony_Mouse wrote: »
    SteamPug wrote: »
    Nony_Mouse wrote: »
    SteamPug wrote: »
    Live_life_well wrote: »
    If you still see a lot of fat on your body then personally I would continue the deficit. Maybe a 0.5 pounds a week deficit coupled with a strength training program?

    That's what I am doing now that I am near my goal weight and so far so good. I am no expert though so hoping some of the old timers on here can chime in.
    That’s mostly the conclusion that I came to myself - because you can only lose fat at a deficit.. so I’d still need to lose that fat regardless of muscle building? So I could go down to 116 and then build muscle further and it wouldn’t matter then if my weight went up because it would be muscle gain and not fat - probably?

    Nope, recomping you're losing fat and gaining muscle, albeit slowly. So if you're happy with your weight, recomp is a good option for you. If you decide in a few months that the progress is too slow, you can always go back to a deficit and drop a bit more fat.
    ..
    Except that idk what recomp is! I’m assuming that’s eating at maintenance and building muscle?

    Here you go :)

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
    Great, thanks guys!
  • NextRightThing714
    NextRightThing714 Posts: 355 Member
    SteamPug wrote: »
    NextRightThing714 wrote: »
    1) A waist measurement of 29.5 is far from "pretty damn wide." That is my exact waist measurement and I take offense. :p

    2) I suggest moving into recomp. Eat at maintenance, eat sufficient protein and find a lifting program. There's tons of threads around on recomp. Good luck!
    Thanks for the advice.
    Well any/all online clothes measurement calculators tell me my waist should fit a size 16-18 and I’m actually a size 10, so for me, it’s proportionally wide.

    I was only teasing about being offended. That is very interesting. The online calculators I've seen (and the clothes I currently wear) put me in a US 8, which I believe is close to a UK 10. Certainly not a 16-18 ... The numbers really don't matter anyway. Let your mirror do the talking. Good luck on your recomp.
  • SteamPug
    SteamPug Posts: 262 Member
    NextRightThing714 wrote: »
    SteamPug wrote: »
    NextRightThing714 wrote: »
    1) A waist measurement of 29.5 is far from "pretty damn wide." That is my exact waist measurement and I take offense. :p

    2) I suggest moving into recomp. Eat at maintenance, eat sufficient protein and find a lifting program. There's tons of threads around on recomp. Good luck!
    Thanks for the advice.
    Well any/all online clothes measurement calculators tell me my waist should fit a size 16-18 and I’m actually a size 10, so for me, it’s proportionally wide.

    I was only teasing about being offended. That is very interesting. The online calculators I've seen (and the clothes I currently wear) put me in a US 8, which I believe is close to a UK 10. Certainly not a 16-18 ... The numbers really don't matter anyway. Let your mirror do the talking. Good luck on your recomp.
    Yeah the numbers are arbitrary, except I can’t shop online because I can never tell what size I’m gonna be. I do find that if I look at only my hip measurements it tends to be accurate but if I factor in bust or waist size then it expects me to be a lot heavier. It’s very weird :(
    Thanks though! x
  • evileen99
    evileen99 Posts: 1,564 Member
    Yes, recomp. If I can ever get photobucket to load, I'll post a pic of a woman's body transformation after a recomp
  • mmapags
    mmapags Posts: 8,934 Member
    I came in here to help but h and nony had it all covered!! <3
    Pretty amazing ladies, those 2.
  • evileen99
    evileen99 Posts: 1,564 Member
    Here's the pic from this woman's fitness blog. On the left, at her goal weight. As you can see, she still looks a little soft and squishy. On the right, 14 pounds heavier, after a recomp. Muscle is what gives you the body you're likely looking for.

    bodycomp_zps5030830e.jpg
  • collectingblues
    collectingblues Posts: 2,541 Member
    SteamPug wrote: »
    NextRightThing714 wrote: »
    1) A waist measurement of 29.5 is far from "pretty damn wide." That is my exact waist measurement and I take offense. :p

    2) I suggest moving into recomp. Eat at maintenance, eat sufficient protein and find a lifting program. There's tons of threads around on recomp. Good luck!
    Thanks for the advice.
    Well any/all online clothes measurement calculators tell me my waist should fit a size 16-18 and I’m actually a size 10, so for me, it’s proportionally wide.

    What calculators? I use actual size charts -- because I'm not buying clothes from a calculator, I'm buying them from a store -- and that waist size is always either an 8 or a 10 US.
  • SteamPug
    SteamPug Posts: 262 Member
    I
    collectingblues wrote: »
    SteamPug wrote: »
    NextRightThing714 wrote: »
    1) A waist measurement of 29.5 is far from "pretty damn wide." That is my exact waist measurement and I take offense. :p

    2) I suggest moving into recomp. Eat at maintenance, eat sufficient protein and find a lifting program. There's tons of threads around on recomp. Good luck!
    Thanks for the advice.
    Well any/all online clothes measurement calculators tell me my waist should fit a size 16-18 and I’m actually a size 10, so for me, it’s proportionally wide.

    What calculators? I use actual size charts -- because I'm not buying clothes from a calculator, I'm buying them from a store -- and that waist size is always either an 8 or a 10 US.

    Sorry, I did mean size charts. It’s actually not as bad as I thought, I guess my measurements have gone down, but for example - Next.co.uk sizing for tops says my bust is a size 14, my waist a size 12/14 and my hips a size 8.
    I know that most people aren’t gonna be perfectly proportational but you’ve gotta admit that’s pretty annoying to try and work out what my actually size is without trying on. I know that I’m more often than not a size 10, but I still don’t feel I can rely on online size charts, especially with proven disparity between women’s clothes sizes.

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