Recompositioning

michelles_goal

Good Afternoon folks, just after some help. I've lost 73lbs up to August time. Have plateaued since then, but have gained some muscle from continued weight training and have maintained weight loss so not too worried, thought I'd give my metabolism time to adjust to the new weight. My BMI is at 25.4 with a fair whack of upper body and leg lean muscle. I'm still packing the belly fat though, particularly in my lower abs, belly button down, despite crunches, cardio a good diet etc..I've had two kids, a hysterectomy last year (ovaries left intact, not menopausal) and a c section so I know that part was always going to be a challenge.
So I'm ready now to shift about another 15lbs fat loss before before calling it a day. What diet/weight training/calorie /training can anyone please recommend for the holy grail of fat loss and gaining lean muscle at the same time, particularly in my abs. Thanks Shelley x

L1zardQueen

Read this.

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

AnnPT77

Also: https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

If you want to lose some bodyweight, then you'll need a calorie deficit. A calorie deficit competes with muscle gain (may not make it impossible, but it's at least a bit harder/slower, and how much impact there is is pretty individual. Being younger, male-er, genetically fortunate, getting ample protein (and good nutrition generally), following a well-designed progressive weight training program focused on muscle mass gain, and keeping the calorie deficit small (losing weight slowly) are helpful.

The nutrition, lifting program, and calorie deficit are the parts you can control.

There are good weight training programs discussed in this thread:

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

Target a minimum protein level of 1g per pound of lean body mass, or 0.8g per pound of a healthy goal weight, get enough healthy fats, and plenty of veggies/fruits for micronutrients and fiber.

When picking a calorie level, either shoot for maintenance, or at most 0.5 pounds/week loss, depending on your goals.

Best wishes!