Reached goal but unhappy with body comp. Maintenance time?

fitspo145
fitspo145 Posts: 81
in Goal: Maintaining Weight
Hey all,

I finally managed to get down to my goal weight (yay!) but still not happy with my body comp and BF%. So I was thinking that maybe it was about time that I move on to maintenance and concentrating on just lifting? I currently have strength (both lifting and body weight) incorporated into my workouts mixed up with cardio and yoga but not really seeing much of the 'toned' look yet.

I'm not interested in the scale but rather more in my measurements which have not changed a lot so could it be the deficit that is stifling my progress in body recomp? Or should I just eat at a smaller deficit and keep at strength?

Sorry for all the noobish questions. Thanks guys! :flowerforyou:

Oh and I'm 5'5 at 119 lbs, eating around 1600-1700 cals a day and working out 3-4 times per week with at least 2 strength sessions,
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Replies

  • Jagreene62
    Jagreene62 Posts: 4,782 Member
    Bump for later....want to read discussions!! Thanks for asking this question. :flowerforyou:
  • jhloves2knit
    jhloves2knit Posts: 268 Member
    Also bump.
  • unFATuated
    unFATuated Posts: 204 Member
    What are your other sessions comprised of? I think I would say lift more and maybe reduce any cardio to maybe 1 session per week.
  • Cheri_Moves
    Cheri_Moves Posts: 625 Member
    Here"s my thoughts.

    You need to be lifting heavy. period. It takes muscle growth and strength to succeed at body re-composition. Look at a program like stronglifts, and GIVE IT TIME. Losing the weight can be easy, but working on strength is much more of an involved process. And then EAT. Especially protein. get about 1 gram of protein per pound of body weight (or at least lean body mass.) And check out this link.


    http://gokaleo.com/2012/09/19/body-composition-that-last-five-pounds-and-how-to-deal-with-problem-areas/
  • Groovyca2022
    Groovyca2022 Posts: 21,378 Member
    Bumping ..just about at goal. Not happy with body, but not really wanting to lose more weight.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What lifting routine are you currently doing and how long have you been lifting for?
  • Cheri_Moves
    Cheri_Moves Posts: 625 Member
    And, I will say this *whether it is unpopular or not*

    Being happy with your body will not necessarily change even if your body does cooperate. Being happy with your body must first come from you mind. Your body image must be positive starting now if you ever plan to be "happy" with you body when you reach your goal... goal weight, goal BF%, goal whatever.

    Your goal should really be to love your body. period. then love it more as you work towards aesthetics in a healthy manner.
  • fitspo145
    fitspo145 Posts: 81
    Thanks for the links guys and for the resources! I'm doing Body Pump once a week and doing my own regimen of free weights 1-2x per week in which I kind of just took exercises from the StrongLifts programme and just follow the videos.

    Cardio for now is just limited to running before lifting and hill sprints on my 'rest' days. I really want to start lifting heavier but it's been difficult getting the support at my gym. I hired a PT for two sessions and he flat out refused to show me proper technique with the bar bell because he said I'd get bulky and then would blame the gym services for not getting the body I want. Waste of money seriously. :grumble:
  • fitspo145
    fitspo145 Posts: 81
    It seems the consensus is to lift heavy things so for now I'll cut down on the other stuff and focus on heavy weights :).

    Do you guys have any links to help out with form? My PT was useless and I look at videos on YouTube but I don't know if that's enough really.
  • fitspo145
    fitspo145 Posts: 81
    And, I will say this *whether it is unpopular or not*

    Being happy with your body will not necessarily change even if your body does cooperate. Being happy with your body must first come from you mind. Your body image must be positive starting now if you ever plan to be "happy" with you body when you reach your goal... goal weight, goal BF%, goal whatever.

    Your goal should really be to love your body. period. then love it more as you work towards aesthetics in a healthy manner.

    :flowerforyou:

    Popular or not I think it's great advice to share. Thanks for that... I've been troubled with my body image for a while because of family friends and I agree that I should work on both physical and mental changes!
  • SherryRueter
    SherryRueter Posts: 3,354 Member
    One way to check out your form would be to record yourself while lifting and then have someone (or a group online...like here??) go over the video and perhaps do a call or something with you to provide feedback.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    https://www.dropbox.com/s/gzss70u7z8zxys8/531_2nd_edition_ebook.pdf
  • BranMuffin86
    BranMuffin86 Posts: 314 Member
    TI hired a PT for two sessions and he flat out refused to show me proper technique with the bar bell because he said I'd get bulky and then would blame the gym services for not getting the body I want. Waste of money seriously. :grumble:

    A PT told you that! Wow they shouldn't be in that profession. Glad you realized that he didn't know what he was talking about. Proper technique is key to safety first a for most. Anyways done ranting! I'm no where close to my goal but I would say to increase your lifting to get that toned look you want. Of course keep your calories at a good place :-) Hope you get what you're looking for!
  • Saramelie
    Saramelie Posts: 308 Member
    You need to be lifting heavy. period. It takes muscle growth and strength to succeed at body re-composition. Look at a program like stronglifts, and GIVE IT TIME. Losing the weight can be easy, but working on strength is much more of an involved process. And then EAT. Especially protein. get about 1 gram of protein per pound of body weight (or at least lean body mass.)

    EXACTLY! Could have not said it better!:smile:

    ps : how do you make a quote box??
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    I never wish for anyone to lose their job but that personal trainer should find something else to do. Unfortunately, my former profession has many people like him which is why a lot of misconceptions still exist.
  • Cheri_Moves
    Cheri_Moves Posts: 625 Member
    You need to be lifting heavy. period. It takes muscle growth and strength to succeed at body re-composition. Look at a program like stronglifts, and GIVE IT TIME. Losing the weight can be easy, but working on strength is much more of an involved process. And then EAT. Especially protein. get about 1 gram of protein per pound of body weight (or at least lean body mass.)

    EXACTLY! Could have not said it better!:smile:

    ps : how do you make a quote box??

    Thanks :wink:
    You click the "quote" option, and type your message below the last [/quote] that appears in the reply box :drinker:
  • Cheri_Moves
    Cheri_Moves Posts: 625 Member
    OP, I suggest you check out the youtube channel "strengthcamp" and watch some videos. He has thousands of great videos, Ive used them myself (I am a powerlifter with no coach or trainer, and have never had one... Ive learned everything on my own from using reputable videos, joining groups on here and FB and pretty much marketing to find online resources.)
  • sarahi2009
    sarahi2009 Posts: 285 Member
    Go to the LIVE FIT JAIME EASON plan if you want to learn about body composition. You might not see scale changes but you will see muscle and body composition changes if you stick to the program. It's not hard and although I have been doing it for about 1 month, I like what I see. Good luck!
  • CalamaD
    CalamaD Posts: 18 Member
    Great question. I'm in the same boat and was also wondering if the Body Pump classes are enough, as that is all the strength training I do. However I do lift heavy in there and always leave exhausted! Hoping you continue to get great advice. I'll be keeping tabs on responses! Good luck!
  • chani8
    chani8 Posts: 946 Member
    And, I will say this *whether it is unpopular or not*

    Being happy with your body will not necessarily change even if your body does cooperate. Being happy with your body must first come from you mind. Your body image must be positive starting now if you ever plan to be "happy" with you body when you reach your goal... goal weight, goal BF%, goal whatever.

    Your goal should really be to love your body. period. then love it more as you work towards aesthetics in a healthy manner.

    What she said. And, lift weights, and eat at maintenance.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    Thanks for the links guys and for the resources! I'm doing Body Pump once a week and doing my own regimen of free weights 1-2x per week in which I kind of just took exercises from the StrongLifts programme and just follow the videos.

    Cardio for now is just limited to running before lifting and hill sprints on my 'rest' days. I really want to start lifting heavier but it's been difficult getting the support at my gym. I hired a PT for two sessions and he flat out refused to show me proper technique with the bar bell because he said I'd get bulky and then would blame the gym services for not getting the body I want. Waste of money seriously. :grumble:
    I would ask for my money back and complain to the management. After I kicked him in the balls of course.

    Also, no need to concentrate on just lifting. Many people do cardio as well, and it's a part of a well rounded training program. I lift 3 times a week, but I also do running and biking. That said, you won't progress as fast on your lifting and it takes balance to have effective recovery, so it does depend on your goals.
  • summer8it
    summer8it Posts: 433 Member
    I saw body composition changes (lower BF%, increased visible definition) while eating at maintenance and lifting. (I've been doing New Rules of Lifting for Life.) My scale weight hasn't changed, but my body has.

    I also focus on getting plenty of protein, at minimum 1 gram per lb of lean body mass.
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    You may find that your body comp won't change much at all on maintenance calories. I've been at the same weight for a year, lifting, and eating well (100+ g of protein per day) and my body comp is pretty much exactly the same. I'd love to have a little less fat and a little more muscle, but I haven't had the motivation to cut and bulk yet, which IMO is probably what I need to do :smile: The good thing is that I haven't had the motivation because I'm super happy with my body, even if I don't have much muscle definition:wink:
    Good luck!
  • Beezil
    Beezil Posts: 1,677 Member
    My advice: Keep at maintenance or very slightly below, keep doing the strength training, and make sure your diet is 100% in check. Diet is key.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    At your weight, I think doing a few short bulk and cut cycles will get your body composition to where you want to be. But spend a good amount of time in maintenance beforehand, though.

    Your training volume, intensity, and frequency should ultimately progress so it's geared for muscular hypertrophy. You can begin training under the Moderate load low-speed training and then transition to Conventional hypertrophy training.

    259dap2.png

    The complete review on hypertrophy is found here - Section 2.0-2.1.5 and parts of Section 4.0 are what you'll want to read.

    http://www.carblesspostworkout.com/uploads/4/8/2/9/4829089/hypertrofie_training_review.pdf
  • fitspo145
    fitspo145 Posts: 81
    At your weight, I think doing a few short bulk and cut cycles will get your body composition to where you want to be. But spend a good amount of time in maintenance beforehand, though.

    Your training volume, intensity, and frequency should ultimately progress so it's geared for muscular hypertrophy. You can begin training under the Moderate load low-speed training and then transition to Conventional hypertrophy training.

    259dap2.png

    The complete review on hypertrophy is found here - Section 2.0-2.1.5 and parts of Section 4.0 are what you'll want to read.

    http://www.carblesspostworkout.com/uploads/4/8/2/9/4829089/hypertrofie_training_review.pdf

    This is AWESOME. I love journal papers. Makes me feel right at home. Thank you geekyjock!

    And wow thanks for all the advice guys. @Cheri_Moves - will have a look at strength camp and just go at it. Probably the best thing to do is not to overthink it and just get lifting.

    @The_Enginerd - I complained to management but they didn't take me seriously, saying that my PT used to be a professional lifter and so he knows what he is talking about. I just gave up after that really. :ohwell:

    Oh and for those who were asking about my diet.. I get in quite a lot of protein from lean meat sources and usually pair it with veggies and have a humble portion of grains once a day which I consume pre-workout if it's not a rest day. Currently still eating at a deficit but thinking of upping 100 cals per week till I reach maintenance. And how does bulking and cutting work if I may ask? I kind of know the general principle but not really how to do it. :smile:
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    For a woman, you want to shoot for a 1/2 lb per week weight gain during the bulk, followed by a cutting period. On the cut, most I see go for the same 1/2 lb per week loss rate. You will gain fat as well as muscle during your bulk. Then you switch over to cutting where you eat to lose weight and fat. All while doing resistance training and getting enough protein of course. The end result is you end up with more muscle and less fat at the same weight after the cycle. Rinse and repeat, get stronger, look sexier.

    The general guidance I've seen as far as how far to cut/bulk is (from http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html)
    Let me summarize the above a little more briefly: trainees should set a bottom and top-end for acceptable body fat levels. For males, 10-15% is a good range, for females 19-27% or so works. Diet down until you hit the low end, stabilize for two weeks, gain until you hit the high end, stabilize for two weeks, then diet back down while keeping the muscle. Over many months or a year of training, you should end up with more muscle than you started with which is the whole goal.

    It's a personal preference though (within limits) and and I've seen others go through bulk/cut cycles at higher body fat percentages.
  • cjohn2278
    cjohn2278 Posts: 65 Member
    BUMP
  • spaceyplum
    spaceyplum Posts: 54 Member
    Here"s my thoughts.

    You need to be lifting heavy. period. It takes muscle growth and strength to succeed at body re-composition. Look at a program like stronglifts, and GIVE IT TIME. Losing the weight can be easy, but working on strength is much more of an involved process. And then EAT. Especially protein. get about 1 gram of protein per pound of body weight (or at least lean body mass.) And check out this link.


    http://gokaleo.com/2012/09/19/body-composition-that-last-five-pounds-and-how-to-deal-with-problem-areas/

    Thanks for this awesome info!
  • lnettles87
    lnettles87 Posts: 35 Member
    bump :)

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