Recomp question

Smacfit_

Hi! So from Jan to end of Apr I lost 8lbs which was a lot for me cause I am small. Now, I am wrapping up week 4 of my recomp attempt. I've been eating at maintenance and my workouts are now 5 days per week (lifting heavier than I ever have!) as opposed to 2 days.

I cant help but feel weird about gaining 3 pounds this month after my hard work losing. I am stronger than ever (yay) but the aesthetic results are minimal so far. How are those of you recomping dealing with scale increases ? Is this normal? Also should I cut cals and eat slightly below maintenance to still lose fat? Feeling confused cause I know I didn't gain 3 lbs of pure muscle in a month.
Any insights and feedback would be appreciated!!!!!

Nativestar56

If you've increased your workouts then part of the gain will probably be water weight. 3lbs can be a normal weight varience for a lot of people, your weight isn't static, it varies depending on so many factors like how much sodium you've eaten or if its your time of the month.

I'd ignore the number and keep on doing what you're doing. Recomp takes time and at the end of the day, your weight is just a number, what matters more is how you feel and if you're healthy and happy. If in a couple of weeks it keeps going up, then its time to reassess what you're doing but for now I wouldn't worry. How often are you weighing? I weigh every day and use a rolling average so I can see if something is a blip or a trend.

Smacfit_

Nativestar56 wrote: »

If you've increased your workouts then part of the gain will probably be water weight. 3lbs can be a normal weight varience for a lot of people, your weight isn't static, it varies depending on so many factors like how much sodium you've eaten or if its your time of the month.

I'd ignore the number and keep on doing what you're doing. Recomp takes time and at the end of the day, your weight is just a number, what matters more is how you feel and if you're healthy and happy. If in a couple of weeks it keeps going up, then its time to reassess what you're doing but for now I wouldn't worry. How often are you weighing? I weigh every day and use a rolling average so I can see if something is a blip or a trend.

Thank you for this reply!!! Very helpful. I am weighing daily and doing averages also. I will monitor over the next 4 weeks and see what happens. Hoping its water weight/muscle lol

sijomial

After 4 weeks you should expect visual results to be minimal - muscle building is a slow process, especially for a female.

When changing your exercise routine you should expect to see a blip on the scales.
When simply maintaining weight you should expect to see fluctuations in your weight day to day and week to week, totally normal for a huge variety of reasons.

No I wouldn't suggest changing your calories after changes in exercise routine and such a short timescale. Try to look further ahead if you can and don't fall into the trap of trying to micro manage normal weight fluctuations - that's not a happy way to maintain long term.

erickirb

Recomp is a very slow process, I would say take progress pics every 6 weeks or so, any less than that you probably wont notice much change if any.