Eat at maintenance or slight deficit?

AyaKara
AyaKara Posts: 220
in Food and Nutrition
I'm focusing entirely on lifting for body recomposition. I am (unfortunately) 107lbs (5"4, petite) after years of cardio, yet like many others, I'm skinny-fat. I want to lower my BF% & lean out. I've been eating 1700-1900 a day with TDEE 2044. Should I continue eating at slight deficit (1800-1900), or at maintenance (2000-2100)?

In two weeks, I'll be back to school & able to continue StrongLifts (no gym near me will allow a '1 month membership' while I'm home, so I've been using dumbbells & calisthenics). I've seen a nice, rounding-out & toning of my arms & my legs, but I'm not sure how much of this is newbie gains versus real progress.

I've searched around & have read a lot of responses between slight deficit & maintenance. Thank you!

Replies

  • AyaKara
    AyaKara Posts: 220
    Bump!
  • lucasriggs
    lucasriggs Posts: 131
    To lower body fat you need to eat at a deficit. Hope that helps.
  • AyaKara
    AyaKara Posts: 220
    I understand that, but because I'm already such a low weight I'm wondering if it's even possible. I think I'm just going to waver between slight deficit & maintenance & see how things go by March. Thanks!
  • SideSteel
    SideSteel Posts: 11,068 Member
    I'd consider eating at TDEE or slightly under until you can resume SL, then eat in a small surplus for ~4 months. Then reassess.

    Edit: obviously you cut at some point post-bulk.


    Edit: correction---given your weight I would bulk now.
  • Athena98501
    Athena98501 Posts: 716 Member
    I understand that, but because I'm already such a low weight I'm wondering if it's even possible. I think I'm just going to waver between slight deficit & maintenance & see how things go by March. Thanks!

    No, you should not be in a deficit at all. You're underweight by several pounds already. Your body fat percentage would go down if you can add lean mass, and you can't do that in a deficit. Best of luck to you. :flowerforyou:
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Eat at maintenance and lift heavy. You do not need to lose more weight and this will help you do recomp. You should have newbie gains so enjoy. After a while it will stop working so then you can start bulk / cut cycles
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Eat at maintenance and lift heavy. You do not need to lose more weight and this will help you do recomp. You should have newbie gains so enjoy. After a while it will stop working so then you can start bulk / cut cycles
    This!
  • auddii
    auddii Posts: 15,357 Member
    I understand that, but because I'm already such a low weight I'm wondering if it's even possible. I think I'm just going to waver between slight deficit & maintenance & see how things go by March. Thanks!

    No, you should not be in a deficit at all. You're underweight by several pounds already. Your body fat percentage would go down if you can add lean mass, and you can't do that in a deficit. Best of luck to you. :flowerforyou:

    Agree.
  • __RANDY__
    __RANDY__ Posts: 1,036 Member
    Eat at maintenance and lift heavy. You do not need to lose more weight and this will help you do recomp. You should have newbie gains so enjoy. After a while it will stop working so then you can start bulk / cut cycles

    follow her directions.
  • AyaKara
    AyaKara Posts: 220
    Thank you everyone! I appreciate it greatly. :heart:
  • Martucha123
    Martucha123 Posts: 1,089 Member
    I would even eat at modest surplus (like 100 kcal/day)
  • honkytonks85
    honkytonks85 Posts: 669 Member
    I'm focusing entirely on lifting for body recomposition. I am (unfortunately) 107lbs (5"4, petite) after years of cardio, yet like many others, I'm skinny-fat. I want to lower my BF% & lean out. I've been eating 1700-1900 a day with TDEE 2044. Should I continue eating at slight deficit (1800-1900), or at maintenance (2000-2100)?

    In two weeks, I'll be back to school & able to continue StrongLifts (no gym near me will allow a '1 month membership' while I'm home, so I've been using dumbbells & calisthenics). I've seen a nice, rounding-out & toning of my arms & my legs, but I'm not sure how much of this is newbie gains versus real progress.

    I've searched around & have read a lot of responses between slight deficit & maintenance. Thank you!

    You could try lean gains or paleo for lowering bf% in combination with lifting

    Also I have read that eating at a deficit can lengthen your life significantly, so if you are concerned about that, might take it into consideration
  • wcasie
    wcasie Posts: 299 Member
    I understand that, but because I'm already such a low weight I'm wondering if it's even possible. I think I'm just going to waver between slight deficit & maintenance & see how things go by March. Thanks!

    No, you should not be in a deficit at all. You're underweight by several pounds already. Your body fat percentage would go down if you can add lean mass, and you can't do that in a deficit. Best of luck to you. :flowerforyou:

    Agree.



    ditto!
  • AyaKara
    AyaKara Posts: 220
    Like a user mentioned earlier, eating at a modest surplus seems to be a good idea. I ate at 2100 yesterday & am eating 2100 today from now on. Thank you everyone!
  • mumx5
    mumx5 Posts: 325 Member
    bump

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