can you recomp while maintaining?

butterbear1980 · June 2014

I know that recomp is done in cut/bulk cycles. But, I was wondering if anyone on here has experienced loosing bodyfat and gaining muscle while in maintenance. I've been in maintnence for six weeks and am planning on another six weeks before starting another cut in the fall and then (gulp) a bulk next spring. My long term goal is to get to 22% body fat which I know is going to take a while. Current stats 5'3" 142# 28% body fat (based off pictures). Thanks for any feedback!

ILiftHeavyAcrylics · June 2014

Yes, that's what I spent the first year I lifted weights doing. I dropped by body fat percentage around 5-6%, which isn't huge. Recomping is slower that bulk/cut cycles.

SunofaBeach14 · June 2014

Yes, particularly during the first year or so. It is slower but it's also emotionally easier for many people.

butterbear1980 · June 2014

Yes, that's what I spent the first year I lifted weights doing. I dropped by body fat percentage around 5-6%, which isn't huge. Recomping is slower that bulk/cut cycles.

Dropping 5-6% is amazing Amber! So, that was your first year lifting? Do you feel part of that was being new to lifting? I wonder if that would work for me as ive been lifting for a few years now. I would love to recomp while in maintnence...It would mean not doing another cut which would be awesome!

ILiftHeavyAcrylics · June 2014

Yes, that's what I spent the first year I lifted weights doing. I dropped by body fat percentage around 5-6%, which isn't huge. Recomping is slower that bulk/cut cycles.

Dropping 5-6% is amazing Amber! So, that was your first year lifting? Do you feel part of that was being new to lifting? I wonder if that would work for me as ive been lifting for a few years now. I would love to recomp while in maintnence...It would mean not doing another cut which would be awesome!

Yes I think a large part was taking advantage of my newbie gains. I imagine you could still do it but it might be quite a bit slower.

parkparksarah · June 2014

Recomp?

KarenJanine · June 2014

Recomp?

Change body tissue composition, i.e. lose fat and gain muscle

PetulantOne · June 2014

I've been maintaining for a little over 6 months now. I dropped a bunch of inches, and about 1-2% BF during that time. I've been lifting for about a year and a half.

Progress is really slow doing it this way, but I'm not ready for another cut anytime soon.

sijomial · June 2014

Yes. Results will depend on your:
Training
Age (older = slower)
Gender (twice as slow for women)
Training years (the longer you have been trainer the slower the progress)
Your start point (e.g. how lean you are already, fatter may equal faster)
Your past (have you been in great shape before?)
And genetics.

TiberiusClaudis · June 2014

For me..No.

I'm an older dude...my newbie gains (read goldie locks period) is way over. So for me, I see mainteance as a resting point between bulk/cut cycles. A point to let my body "chill out" and not look to getting bigger or leaner.

I must admit, it's my least favorite phase, as my body basically stalls. Trust me, I push it to the limits as any stage I'm at, but without either subtracting or adding calories, it pretty much just normalizes (is that a word?).

The only good thing about it, is that you can eat more after a cut. :drinker:

SLLRunner · June 2014

I have been weight lifting on and off for about 13 years now, but for the first 12 it was mostly the machines with some free weights. Last year I stopped doing the machines and began weight lifting, along with eating at a calorie deficit. In about January of this year, I stepped up the weight lifting and I am lifting much heavier now. I am maintaining weight but I've noticed the loss of inches and more definition all over, especially in legs and arms. I have no idea if I have decreased body fat, increased muscle, but I like the results no matter what is happening to my body.

Springfield1970 · June 2014

I know that recomp is done in cut/bulk cycles. But, I was wondering if anyone on here has experienced loosing bodyfat and gaining muscle while in maintenance. I've been in maintnence for six weeks and am planning on another six weeks before starting another cut in the fall and then (gulp) a bulk next spring. My long term goal is to get to 22% body fat which I know is going to take a while. Current stats 5'3" 142# 28% body fat (based off pictures). Thanks for any feedback!

You're only going to lose body fat on a deficit, whether that is a long term cut or just a day. You can try cutting on some days per week and bulking on others, which is sort of where I am, but I am at 19/20% bf and only want to lose a pound of fat and build my glutes now. It will still take a few months to do that.

I'd keep cutting if I were you. You could lose 5 pounds of fat on a slow cut by October, (approx 250 cal deficit per day), and get really good at lifting for your bulk. I waited until I got down to 16% body fat to bulk on 8 pounds, and have been cutting since February and it's taking a long time to cut that winter fat off and get my fitness back.

You'd be in a better position to bulk by then

suremeansyes · June 2014

I've been eating closer to maintenance, at a very -slight- deficit. My weight has stayed very similar but my bf% is creeping down. I've only lost about 5-6 pounds, but have lost 4% bf so far.

sijomial · June 2014

For me..No.

I'm an older dude...my newbie gains (read goldie locks period) is way over. So for me, I see mainteance as a resting point between bulk/cut cycles. A point to let my body "chill out" and not look to getting bigger or leaner.

I must admit, it's my least favorite phase, as my body basically stalls. Trust me, I push it to the limits as any stage I'm at, but without either subtracting or adding calories, it pretty much just normalizes (is that a word?).

The only good thing about it, is that you can eat more after a cut. :drinker:

Guess that shows how results differ - I'm an even older dude, been training since 1975 and recomp is still working for me.
Not fast, but still making progress.