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Body recomp

DonniesGirl69
DonniesGirl69 Posts: 644 Member
edited December 2024 in Fitness and Exercise
Ok, it's that time, I think. I've lost all the excess weight and gotten into decent shape, cardio wise. Now I need advice on lowering body fat and building lean muscle.

I've learned some basics, but any and all advice is appreciated. :smile:

Replies

  • DonniesGirl69
    DonniesGirl69 Posts: 644 Member
    bump....pretty please? :)
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Since you said pretty please

    http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners
  • DonniesGirl69
    DonniesGirl69 Posts: 644 Member
    Since you said pretty please

    http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

    My hero....thanks so much
    :smile:
  • Daisy80
    Daisy80 Posts: 755 Member
    I can recommend New Rules of Lifting for Women. I have been doing it for the past 5 weeks and love it. I am actually excited to go to the gym. It's a program that lasts for 6 months too and there are lots of other books in the New Rules series.
  • kdiamond
    kdiamond Posts: 3,329 Member
    I did a recomp, basically what I did was eat 200 calories above my maintenance and lifted heavy, I gained about 5 pounds, then dropped 3 of those while cutting down 200 below maintenance and I ended up losing 2 or 3% body fat in the process. The "bulking" part was 4 weeks and the "cutting" part was 5 weeks. I ate pretty clean during the process, lean proteins and a little dairy, veggies and fruit, and stayed away from gluten for the most part. I didn't really change my routine as far as lifting goes but I did add more cardio during the cut. It was a very minimal bulk and cut cycle compared to most people who do these but I'm a small girl and wasn't really looking to add mass, just muscle definition. It was fun lifting during the bulking part, I was like super strong! LOL
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    I did a recomp, basically what I did was eat 200 calories above my maintenance and lifted heavy, I gained about 5 pounds, then dropped 3 of those while cutting down 200 below maintenance and I ended up losing 2 or 3% body fat in the process. The "bulking" part was 4 weeks and the "cutting" part was 5 weeks. I ate pretty clean during the process, lean proteins and a little dairy, veggies and fruit, and stayed away from gluten for the most part. I didn't really change my routine as far as lifting goes but I did add more cardio during the cut. It was a very minimal bulk and cut cycle compared to most people who do these but I'm a small girl and wasn't really looking to add mass, just muscle definition. It was fun lifting during the bulking part, I was like super strong! LOL

    In strictest terms then you didn't do a recomp. You did a clean bulk and then a cut. A true recomp is eating at maintenance and losing fat and gaining muscle together which of course is widely agreed upon to only be possible during noob stage.
  • kdiamond
    kdiamond Posts: 3,329 Member
    ^^ You're right but I did such minimal gain and loss that it almost feels like it was more of a recomp. I didn't even change clothing sizes during the process but I did lose body fat.
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