Recomp questions

DanaDark

To begin, I started at 140, now am 130 (I am a short guy). Not only did the scale go down, inches went down as well. My goal was 0.5 to 1 pound a week of loss with eating as much protein as I possibly could (trying for 1g per pound) while going to the gym 1 to 2 times a week, lifting heavier weights.

When I started lifting, I saw strength improvements quickly, and experienced DOMS every time. Eventually, I got to the point where I couldn't life more. I could reach my reps and sets (goal is 3 sets of 8). but going up 5 more pounds even results in me not getting my full reps in... which is fine, I know that. But there was NO strength improvement for weeks. It'd be 8 - 7 - 6 reps over and over, never getting stronger. And no longer and DOMS at all. Ever.

I figured that this was due to the fact my goal was fat loss and was in a calorie deficit. Basically, I had hit my limit and that was it until I switched to gaining muscle mass.

So, I was wondering if I bring my calories to maintenance or a slight surplus (maybe 100 or 150 cals a day), and lift 2 to 3 times a week, will I start experiencing DOMS again? If I don't, am I still improving still?

My body refuses to lose any more weight, staying at about 130 for 7 weeks now. So, I figure that this is it for me in weight loss. So, if my body insists on being at least 130, then might as well make it muscle rather than fat.

DopeItUp

How long have you been lifting? I didn't get the impression it's been long. If so I find it hard to believe you've hit a real wall. I've been lifting in a deficit for about a year and I continue to get stronger (though much slower now). It probably doesn't help much that you're doing 8 reps, that's more of a hypertrophy type range and not as much for strength building. Change it up to be 3-5 sets of 5 reps or less and up the weights, that will probably be helpful to see some progress. Could try microloading too (the little tiny plates). Could also try a deload or rest week and come back refreshed and stronger.

As far as DOMS goes, it has zero bearing on the amount of work you did or the progress you made. Once you've been doing the same exercises for a while, DOMS tends to go away or at least minimize. It's normal and expected and doesn't mean anything other than the fact that your muscles are accustomed to being abused.

As far as your weight questions go, if you haven't lost any weight (or inches) in 7 weeks then you ARE eating at maintenance. If you want to get smaller then cut calories further - you require less and less calories the leaner you get unfortunately. If you want to get bigger, eat in a surplus and continue lifting heavy. Maybe bulk up a bit and then try leaning out from there - should be easier with higher muscle mass and a higher resulting TDEE.

slkehl

It probably doesn't help much that you're doing 8 reps, that's more of a hypertrophy type range and not as much for strength building. Change it up to be 3-5 sets of 5 reps or less and up the weights, that will probably be helpful to see some progress.

What do you mean by "hypertrophy type range"?

DopeItUp

It probably doesn't help much that you're doing 8 reps, that's more of a hypertrophy type range and not as much for strength building. Change it up to be 3-5 sets of 5 reps or less and up the weights, that will probably be helpful to see some progress.

What do you mean by "hypertrophy type range"?

http://www.muscleandstrength.com/articles/truth-rep-ranges-muscle-growth

Long story short, he's doing reps that are generally utilized for maximum growth but not necessarily maximum strength. Therefore it's seems possible that his strength gains would stall out faster doing 8 reps. Hence why I suggested doing 5 or less reps for maximal strength gains and see if that helps.

JNick77

To begin, I started at 140, now am 130 (I am a short guy). Not only did the scale go down, inches went down as well. My goal was 0.5 to 1 pound a week of loss with eating as much protein as I possibly could (trying for 1g per pound) while going to the gym 1 to 2 times a week, lifting heavier weights.

When I started lifting, I saw strength improvements quickly, and experienced DOMS every time. Eventually, I got to the point where I couldn't life more. I could reach my reps and sets (goal is 3 sets of 8). but going up 5 more pounds even results in me not getting my full reps in... which is fine, I know that. But there was NO strength improvement for weeks. It'd be 8 - 7 - 6 reps over and over, never getting stronger. And no longer and DOMS at all. Ever.

I figured that this was due to the fact my goal was fat loss and was in a calorie deficit. Basically, I had hit my limit and that was it until I switched to gaining muscle mass.

So, I was wondering if I bring my calories to maintenance or a slight surplus (maybe 100 or 150 cals a day), and lift 2 to 3 times a week, will I start experiencing DOMS again? If I don't, am I still improving still?

My body refuses to lose any more weight, staying at about 130 for 7 weeks now. So, I figure that this is it for me in weight loss. So, if my body insists on being at least 130, then might as well make it muscle rather than fat.

For body re-comp you may want to bring your lifting day calories above TDEE and then keep your off-day calories 10% to 20% below TDEE. I've seen a couple methods recommend that. Google "IF Calculator" and/or Precision Nutrition's calorie calculator.

DavPul

Unclear on what the goal is here. Not sure if the OP is hoping to gain mass and/or strength, or lose more past the current plateau, or just experience DOMS again.

OP, can you please clarify what your short and long term goals are?

DanaDark

Well, been steadily going for several months now. Honestly have lost track, around 6 or 7 months.

Goal is to reduce the % body fat I currently have. Since I do not seem to be able to get below 130, seems the only way to reduce body fat % is increase lean body mass (and if some actual pounds of fat end up going away too, all the better!)

I log everything religiously. Eating 1350 a day I eventually stalled. Upped to 1590 for a few weeks and still didn't budge either way in weight loss. Last 2 weeks I been waning due to being discouraged about no movement, but despite that, still didn't move on the scale either way... sort of amazed having eaten kinda crappy for a bit and still be ok lol.

I seriously hope my TDEE is NOT 1350 >.> (Calculators put it at 1800)

JNick77

Well, been steadily going for several months now. Honestly have lost track, around 6 or 7 months.

Goal is to reduce the % body fat I currently have. Since I do not seem to be able to get below 130, seems the only way to reduce body fat % is increase lean body mass (and if some actual pounds of fat end up going away too, all the better!)

I log everything religiously. Eating 1350 a day I eventually stalled. Upped to 1590 for a few weeks and still didn't budge either way in weight loss. Last 2 weeks I been waning due to being discouraged about no movement, but despite that, still didn't move on the scale either way... sort of amazed having eaten kinda crappy for a bit and still be ok lol.

I seriously hope my TDEE is NOT 1350 >.> (Calculators put it at 1800)

Do you know what your current bodyfat% is? You don't always need to drop weight to lose bodyfat. Try the -20/+20 body composition option at the IF Calculator and see what it tells you. Be honest about your activity level and you should get to where you need to be.

DanaDark

Do you know what your current bodyfat% is? You don't always need to drop weight to lose bodyfat. Try the -20/+20 body composition option at the IF Calculator and see what it tells you. Be honest about your activity level and you should get to where you need to be.

Roughly around 15%. (Using the military measurement calculator as well as an electrical impedance device - yes I read the directions), they give me around 13%, but given the potential for % error, I figure round to the nearest 5% thus 15% would seem accurate enough.

I have seen the IF Calculator thing before and checked it out, think I will go ahead and start trying it out.

I lost 10 pounds rather easily at the start with MFP, and then just stopped. Figured maybe time to try recomp instead of doing the same thing that hasn't moved me these past many weeks.

JNick77

Do you know what your current bodyfat% is? You don't always need to drop weight to lose bodyfat. Try the -20/+20 body composition option at the IF Calculator and see what it tells you. Be honest about your activity level and you should get to where you need to be.

Roughly around 15%. (Using the military measurement calculator as well as an electrical impedance device - yes I read the directions), they give me around 13%, but given the potential for % error, I figure round to the nearest 5% thus 15% would seem accurate enough.

I have seen the IF Calculator thing before and checked it out, think I will go ahead and start trying it out.

I lost 10 pounds rather easily at the start with MFP, and then just stopped. Figured maybe time to try recomp instead of doing the same thing that hasn't moved me these past many weeks.

That's cool.

Yeah, MFP's method with tracking calories burned, eating calories "burned" back is really a lot of nonsense. It works for some but it's like taking the scenic route rather than the direct route.

DavPul

Well, been steadily going for several months now. Honestly have lost track, around 6 or 7 months.

Goal is to reduce the % body fat I currently have. Since I do not seem to be able to get below 130, seems the only way to reduce body fat % is increase lean body mass (and if some actual pounds of fat end up going away too, all the better!)

I log everything religiously. Eating 1350 a day I eventually stalled. Upped to 1590 for a few weeks and still didn't budge either way in weight loss. Last 2 weeks I been waning due to being discouraged about no movement, but despite that, still didn't move on the scale either way... sort of amazed having eaten kinda crappy for a bit and still be ok lol.

I seriously hope my TDEE is NOT 1350 >.> (Calculators put it at 1800)

I would suggest eating the higher calories for 4 weeks while trying to increase the weight used on your lifts. Eating 1800 cals should help your body recover and build enough so that you don't keep stalling on the same weight. For me, when I'm on a large deficit, after a certain time my lifts decrease steadily on a weekly basis. So eat more and lift more for a month, then go back to your deficit.

If after a month you're still stuck lifting the same weights, we can start to discuss other methods for breaking plateaus. There are several, but I think you're still at the beginner/intermediate stages so we'll go one step at a time.

Lifting while eating more cals should help you get stronger, which should help you gain mass, which will ultimately lead to you having a lower BF when we're it's said and done.

DanaDark

I would suggest eating the higher calories for 4 weeks while trying to increase the weight used on your lifts. Eating 1800 cals should help your body recover and build enough so that you don't keep stalling on the same weight. For me, when I'm on a large deficit, after a certain time my lifts decrease steadily on a weekly basis. So eat more and lift more for a month, then go back to your deficit.

If after a month you're still stuck lifting the same weights, we can start to discuss other methods for breaking plateaus. There are several, but I think you're still at the beginner/intermediate stages so we'll go one step at a time.

Lifting while eating more cals should help you get stronger, which should help you gain mass, which will ultimately lead to you having a lower BF when we're it's said and done.

I was thinking, to keep my life simple, upping my cals to 1900 (if 1800 is my TDEE, having a small surplus should help for slight gains) and lifting steadily 2 to 3 times a week for 6 to 8 weeks. Goal would be to go ahead and try to put on a tiny bit of mass and then resume trying to lose fat.

If at the end of the 6 to 8 weeks I like the results, may continue it instead of switching back to fat loss.

XmanMike

I'd also say employ intensity boosters like rest-pause, which is my personal favorite because I work out alone. But you have to know when failure is. Drop sets is another good intensity booster. Research those and others that might work for you.

Here is something that has worked for me. It's a rest-pause technique. I'm really weak on Smith Machine Incline Bench Press. I'll choose a weight I know I can do in the rep range off 5-7 but I'll do only 2 or 3 reps. I'll rest 15 seconds and then I'll do another 2 or 3. I'll do that 5 times and what that means is a weight I could only do for 5-7 reps I've just now completed for 10 to 15 reps. It has helped to increase my incline bench significantly over a 4 week span. Give it a shot, see if that helps.