Body recompositioning and lowering BF%

Maddi_InBetweenDays
Maddi_InBetweenDays Posts: 177
edited October 2024 in Food and Nutrition
I am at a point where I need to get my BF% down, but am finding it hard (I still have flab and am concerned about loose skin). Everything I've read pretty much says strength train and eat more protein. Is it really that easy? I have been lifting heavier for about two months and see a little more muscle definition, but not a lot. I'm vegetarian and can not eat dairy, and my marcos are 55/20/25. I do protein powders/bars and am thinking of having more to get my protein up.

Does anyone have suggestions? Or what have you found that works?

Replies

  • bokodasu
    bokodasu Posts: 629 Member
    That does seem to be pretty much it. Also a vegetarian, although I eat a little dairy and (usually) not eggs, and I keep my macros at 40/30/30, mostly through food but I have a daily protein smoothie too. I don't like the protein bars - most of them are all "HIGH PROTEIN!!!1!" and then you read the labels and it's 23g sugar, 8g protein, so I've put them in the "tasty treat" category instead of the "protein" category.

    Two slight clarifications - One, make sure that you're eating enough, not just enough protein. You can lose fat and gain muscle at the same time, but not as fast as doing one or the other, and there is some point where the deficit is just going to be too much and then you'll start feeling bad instead of strong.

    Two, make sure you are really lifting heavy - women especially tend to think they can't lift as much as they really can. "Failure" means your muscle really can't lift the weight any more, not that your brain says it's time to stop. (This is harder to catch than it seems like it should be, the brain is a really tricky thing.) It's not like you have to be lifiting a specific number, but it has to be really hard for the muscles you have to convince your body it should make you any new ones.
  • rubysphoto
    rubysphoto Posts: 254 Member
    You can try the numbers as stated above or even doing 35,35,30. 3-5 sets of 8-10 reps and keep your heart rate about 75% of max. I would make sure your getting enough complex carbs in that mix to fuel your body and to get lean mass. Protein can be about .05 - .08 grams per lb of body weight.

    Hope this helps.
    My opinion :-)
  • Katzedernacht
    Katzedernacht Posts: 266 Member
    edited July 2015
    I agree 100% with bokodasu , I personally have my macros on 50/40/10 ( around it at least ) with at least 80 protein grams, I weight 58 kilograms ( 130 lbs?) and i'm like 1.55 ,not tall at all.
    I was a vegetarian for 13 years,I've been vegan for 2, and I do take a protein shake after my workout, the rest is regular food like chickpeas,beans,vegetables,fruit and some goodies like vegan sausages ( 8 grams of protein each lil sausage <3 )

    Make sure you are eating enough, I was in a crazy deficit until,3 days ago,and now I was able to up the loads on my workouts,I do sweat and all but I don't feel like I'm about to die anymore,jusy, tired good.

    Worry not about that belly, I mean yes do but like,for me at least it's going suuuuper slow, but that's how body fat is,it goes when and from where it wants to. First place to leave was my back .

    And don't be afraid of lifting heavy, you won't get like too huge, trust me,these biceps have been 26 cms for ages .

    I do cardio 3x week around 25 mins as well.

  • SunnyPacheco
    SunnyPacheco Posts: 142 Member
    Definitely up your protein, but with real food. I limit protein shakes to one post-workout for recovery and maybe one in the morning, but not all the time. Stick to about .8-1g of protein per pound of body weight at least and maybe lower your fat to accommodate. Try incorporating some more cardio as well for extra fat loss. You have to lose fat to see the definition, but if you're new to lifting 2 months isn't very long. I only started doing a lot of strength training and HIIT style classes in April and didn't start seeing the definition I wanted in my upper body till last month and am only just starting to see more definition in my legs (that's where I hold all my fat so it's slower going down there). Just keep lifting, progress heavier when you can safely and you'll see the progress.
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