Body recomposition

Larcyzoe

Does anyone have any more tips ? Im staying in my deficit and lifting to failure .i studied nutrition so i know how to keep my diet healthy . I know this is not a quick action . Time and Effort is a big thing for sure .im looking for long term results and i dont want to sabotage myself if there is something im missing please leave me some good advice and tips .

MaltedTea

More tips to help with which specific challenge regarding recomp though?

You'll need to let MFPers know where you feel you're getting stuck.

psuLemon

I know this is long but its a good place to start.

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1


So, in general, you should be around maintenance for recomposition. Second, you should consume adequate protein and have sufficient volume in your lifting program. That program should be based on progressive overload and generally structured towards your goals. Additionally, I wouldn't advise always lifting to failure as they can impact overall volume. This is especially true on compound lifts. If anything, I would reserve failure to isolation moves at the end of your lifting program.

ninerbuff

Lifting to failure isn't always the ticket. Too much intense stress on a body part more than 3 times a week can DETER any hypertrophy. Also as mentioned, progressive overload and volume matter.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

sijomial

How big is your deficit?
(Too big is very counter-productive.)

How often are you going to failure and why?
Your training initiates and drives the process, best ROI is to optimise your training so more detail would be helpful.

Larcyzoe

My deficit is at 1800 give or take . im 165 now , i actually put on 10lbs but my waist and stomach have definitely have gone done in inches . i know im doing great so i would necessarily say im stuck but i am just look for the correct way of approaching body comp . see i did not know i needed to be at maintenance but now ill take that into consideration . 4 days a week i eat at maintenance and 3 days i eat at a lower intake about 1500 . i read that when your body gets use to certain things your body adapts and no longer burns calories The same ,so its "good" to keep your body guessing . when i lift weights i setup a full body workout targeting each muscle then i set a rep goal to reach . i progressivley add on weight during each set i do until i basically reach goal rep . i lift weights 1 hour a day 3-4 times a week . i do 1 on 1 off so that i can get the proper recovery i may need .

richardgavel

Everything I've read suggests the optimal volume leaves you with one, maybe two, reps in the tank on each set. Granted, it can be tough to tell when your body really only has one and not four.

sijomial

My deficit is at 1800 give or take .
Your deficit is normally expressed as xxxx calories under maintance or weight loss per week.

im 165 now , i actually put on 10lbs
Bit confused as you said you were in a deficit but you have gained weight which would be a surplus not a deficit.
A timeline would help understand what's going on.

but my waist and stomach have definitely have gone done in inches . i know im doing great so i would necessarily say im stuck but i am just look for the correct way of approaching body comp . see i did not know i needed to be at maintenance but now ill take that into consideration .
Around weight maintenance not exactly at maintenance. Depending on people's ability to add muscle due to factors such as training experience, quality of training, age etc. different people will have a different range of where recomp is successful

i read that when your body gets use to certain things your body adapts and no longer burns calories the same
No that is rubbish, that would be like your car using less fuel to do your daily commute because it's used to it. To move mass (yours and weights for example) takes energy.
Lift 50lbs takes xx calories, do that every day and it still takes xx calories. Increase to 55lbs because you adapt by getting stronger and your burn 10% more calories.

so its "good" to keep your body guessing .
No, no, no! It's more nonsense. Your body doesn't guess - it's responds to stimulus.
If someone in real life is telling you these things please stop listening to them!

when i lift weights i setup a full body workout targeting each muscle then i set a rep goal to reach . i progressivley add on weight during each set i do until i basically reach goal rep . i lift weights 1 hour a day 3-4 times a week . i do 1 on 1 off so that i can get the proper recovery i may need .
That's not really what people mean when they talk about a program designed to provide progressive overload.
Think you would do better choosing a professionally designed program that is suitable for your goals and experience.

What was the answer to the questions about frequncy and your reasoning behind lifting to failure?

How are you judging progress? Increase in weights lifted? Measurements? Progress photos?

Lietchi

kirstenblanco wrote: »

My deficit is at 1800 give or take . im 165 now , i actually put on 10lbs but my waist and stomach have definitely have gone done in inches . i know im doing great so i would necessarily say im stuck but i am just look for the correct way of approaching body comp . see i did not know i needed to be at maintenance but now ill take that into consideration . 4 days a week i eat at maintenance and 3 days i eat at a lower intake about 1500 . i read that when your body gets use to certain things your body adapts and no longer burns calories The same ,so its "good" to keep your body guessing . when i lift weights i setup a full body workout targeting each muscle then i set a rep goal to reach . i progressivley add on weight during each set i do until i basically reach goal rep . i lift weights 1 hour a day 3-4 times a week . i do 1 on 1 off so that i can get the proper recovery i may need .

For progression (getting stronger/gaining muscle mass), variety and increasing difficulty plays a role.
But your body does not burn less calories doing the same exercise just because it gets used to it.
- it just feels easier
- if you weigh less, you'll burn less calories for the same exercise, but not if your body weight stays the same

PS: if you've gained 10lbs while eating 'at maintenance' 4 days a week and 1500 calories on the 3 other days, your average intake is actually above maintenance/a calorie surplus (part of the extra weight might just be water retention too, for the strength training, but if you keep on gaining progressively a surplus is the more likely option).
It's not necessarily a bad thing if you don't feel you're gaining body fat and are happy, but it's not exactly doing recomposition (which is done at maintenance calories).

Larcyzoe

I can see how what i am typing can be all over the place . i am bad at texting . i have tons of progress like that i am down 30 lbs + and down 10 inches . i read ,(current),tons of sports science and nutrition ect. There are so many approaches to all of the weightloss and gainz .it can be kind of irritating when you have so much misleading information until you actually find some reference to back up what you saying . i am constantly educating myself because i do not know everything but i would love to know as much as possible . so thank you for everyones advices . keep them coming . oh and for the reason of my weight gain is more n likely because last month i was having a bottle of wine a night .So consequence happened , that was my weight gain in my weight . i am sober again and working hard everyday . i take 1 day at a time .

psuLemon

Here is the latest of training to failure.

https://youtu.be/fHYar9TuXQ4


If you need a structured lifting routine:

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