Female body recomp

squatsanddeadlift

I was having a chat with a guy who is well into his SL 5X5. We were discussing my goals which is to be as strong as I can and as lean as I can. We were discussing that I struggle with calorie counting because I hate to feel hungry and restricted. He suggested that I take a body recompostion approach to my training rather than a cut loads of calories. I kind of understand but I don't

He said I should be eating close to my calorie goal each day while lifting heavy. Is this correct?

I am female 5'2, I will be heading back into SL 5X5 this month (I had to stop due to expenses) 25 years old.

This is what my calories look like for me: BMR being 1456

Activity Level

Daily Calories

Sedentary (little or no exercise, desk job) 1747
Lightly Active (light exercise/sports 1-3 days/wk) 2002
Moderately Active (moderate exercise/sports 3-5 days/wk) 2257
Very Active (hard exercise/sports 6-7 days/wk) 2512
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2766

I tended to eat at 1600 calories but I can never stick to this amount.

So based on that say I ate at moderately active less a few calories for a cut would this give me the desired result?

Oh I run a couple of times a week nothing major just a mile or so and I cycle to and from work which equates to about 20 miles a week.

Thanks!

squatsanddeadlift

Bump

12by311

If I was in your position, I would probably eat at a small deficit.

Try 2200 calories and do not eat back exercise calories.

cajuntank

I was having a chat with a guy who is well into his SL 5X5. We were discussing my goals which is to be as strong as I can and as lean as I can. We were discussing that I struggle with calorie counting because I hate to feel hungry and restricted. He suggested that I take a body recompostion approach to my training rather than a cut loads of calories. I kind of understand but I don't

He said I should be eating close to my calorie goal each day while lifting heavy. Is this correct?

I am female 5'2, I will be heading back into SL 5X5 this month (I had to stop due to expenses) 25 years old.

This is what my calories look like for me: BMR being 1456

Activity Level

Daily Calories

Sedentary (little or no exercise, desk job) 1747
Lightly Active (light exercise/sports 1-3 days/wk) 2002
Moderately Active (moderate exercise/sports 3-5 days/wk) 2257
Very Active (hard exercise/sports 6-7 days/wk) 2512
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2766

I tended to eat at 1600 calories but I can never stick to this amount.

So based on that say I ate at moderately active less a few calories for a cut would this give me the desired result?

Oh I run a couple of times a week nothing major just a mile or so and I cycle to and from work which equates to about 20 miles a week.

Thanks!

You can definitely do this, but chances are that it will take quite some time to achieve both. The general consensus of a better approach you will see will be to run cycles of each. So eat at a deficit to your desired bodyfat level while running your strength program to get stronger (yes you can get stronger on a cut) and maintain muscle. Then once you are at your desired bodyfat level, then work your way up into a small surplus while running your strength program to get stronger and build muscle. You will add some fat as it's inevitable, so keep the surplus small (maybe a couple hundred over maintenance). Once you are at a bodyfat level you are uncomfortable with, you rinse and repeat. This will achieve your goals more quickly in my opinion cycling the two.