Advice for body recomposition? Ladies?

jessicaliujiexin
jessicaliujiexin Posts: 27
in Goal: Maintaining Weight
Hi there!

I've done a crap load of research since I decided to get fit and healthy, and have finally figured out what my end goal is. Lose fat and gain muscle/look like a sexy beast! I'm a petite gal with a small frame at 5'3-ish and 118 lb. Definitely not overweight, but I'm far from happy with how my body looks. For instance, the fat rolls on the tummy and flabby upper arms have always been a source of insecurity. In other words , I'm skinny-fat, since my body just feels soft and squishy everywhere... while my biceps and abs are pretty hard when I flex, most of the time they are invisible. I eat EXTREMELY CLEAN, at about 1200 cals a day, and do body weight strength training 6 times a week for 40 minutes. Very minimal cardio, maybe only once a week. What do you guys think of this regimen?

My main questions are about diet and exercise (how typical haha). Calorie wise, should I eat at maintenance or at a deficit? I'm a beginner, so I hear that's a "holy grail" period when losing fat and gaining muscle simultaneously is possible while in a deficit. True of false?

Oh, and a question out of curiosity, has anyone in my situation had success from using body weight strength training, based on Youtube videos?? Me, I'm seriously in love with Blogilates and do the "toning up" strength videos pretty much every day. It has only been 5 days, so definitely too soon to see results. Anyways, thank you all for taking the time to read this, and best of luck on reaching your own fitness goals!

Jessica
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Replies

  • BramageOMG
    BramageOMG Posts: 319 Member
    Re-comp, per the internet: is difficult. eat less:lose weight eat more, get bigger (muscles)

    I have been doing 80/20 Cardio/Weights - eating at deficit. As I get closer to goal weight I will begin to transition to 80/20 weights/cardio. with a calories surplus of 5% and will likely change my macros to include more protein. The best article I read was: Why do you think body builders Build then cut.. Its because you cant do both at the same time. I know there are lots of conflicting opinions, I just decided to shed the weight first, and build the muscle after. So far, so good.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    I am hoping you will get some more technical replies. That said, you already said you are not overweight, so eating at a deficit is not what you want to do. It sounds to me like you need to eat more food and lift heavier weights.
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    I'm just bumping this for you, but I agree with MB.
  • GaGasheesh
    GaGasheesh Posts: 1,139 Member
    Hi there! Congratulations on your decision to become more fit and firm! Lucky you that you don't have a lot of fat to lose.

    I'm no expert, but have had a lifetime of experience. I've always worked out, and have had 3 personal trainers over the years. I think you need to lift heavy weights to improve your body composition. Since you like YouTube, I suggest you check out Amanda Latona's videos. Don't worry about getting too muscular. . . it's really, really hard for a woman to do that without some kind of special supplementation. Really, there is no "toning". You're either adding / strengthening muscle or not. Lifting heavy and eating right is the only way to add muscle. Be careful to not injure yourself. Build gradually. Educate yourself about lifting. . there's a lot of information on the internet, in books, or if you can afford it, hire a good personal trainer to help you.

    As far as diet, I don't think you'll add any muscle at 1,200 calories a day. You need to eat more, and probably be in surplus. What you eat is crucial. You've got to have the protein there in order to add muscle. You might gain weight. Don't freak out . . . remember that you want the muscle, and it's heavier than fat. Have fun, and good luck!
  • usmcmp
    usmcmp Posts: 21,219 Member
    Body recomposition is where you eat close to your TDEE (the number you should be maintaining at) and following a solid lifting program. If you are new to lifting you will see beginner gains, but you are at the point where you should slowly increase your calories. This isn't going to be an overnight process, it will take months of hard work.
  • hookilau
    hookilau Posts: 3,134 Member
    I am hoping you will get some more technical replies. That said, you already said you are not overweight, so eating at a deficit is not what you want to do. It sounds to me like you need to eat more food and lift heavier weights.

    I agree. My goal is similar to yours, I'm 5' tall, 126# and would like to lose fat while keeping what muscle I already have. I'm currently eating 2000-2300 cal/day (maintenance) but I'm trying to decide whether I should start to cut or just keep things the way they are.

    Weight training is going well so far & well...I'm interested in answers too :blushing:
  • usmcmp
    usmcmp Posts: 21,219 Member
    I am hoping you will get some more technical replies. That said, you already said you are not overweight, so eating at a deficit is not what you want to do. It sounds to me like you need to eat more food and lift heavier weights.

    I agree. My goal is similar to yours, I'm 5' tall, 126# and would like to lose fat while keeping what muscle I already have. I'm currently eating 2000-2300 cal/day (maintenance) but I'm trying to decide whether I should start to cut or just keep things the way they are.

    Weight training is going well so far & well...I'm interested in answers too :blushing:

    For women the general suggestion is to cut fat when you are between 23-25% for body fat. I got uncomfortable at 21% and started my cut early.
  • strassenkoenigin
    strassenkoenigin Posts: 259
    I am not so fond of weight training. I prefer Yoga and stretching because I want a lean long body, not a bulky one.

    There is a lady on PBS Miranda Esmond White who does a morning routine, which helps me very much and I am much older than you but the same size.

    http://classicalstretch.com/miranda.htm
  • husseycd
    husseycd Posts: 814 Member
    I've been recomping for the past year. My weight has stayed the same (128-130#), but my muscle definition and body fat have changed. To the point people comment on how different I look even though I'm the same weight.

    Eat at maintenance, which for me is around 2000-2200 cal/day, and lift heavy. Be patient.

    I've taken my recomp as far as I want. Goal is to cut a few more lbs to 125-127 and then bulk. My current bodyfat is 18.9% per bodpod. If I drop 3-5 more lbs it'll probably be closer to 17%. At that point, I'll be comfortable doing a slow bulk over the winter and then cut again in March. Currently I am firm and you can begin to see my abs. However, I won't get the figure I'd like unless I build more muscle, specifically abs and glutes. At the rate I've recomped, it would probably take another couple years to get what a slow lean bulk will accomplish in six months.

    So to the OP. If you're all over soft, a recomp is probably a good idea. For a year or so. Then you can reassess. The other option is to cut down a little more to reduce bodyfat and then bulk.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    I am not so fond of weight training. I prefer Yoga and stretching because I want a lean long body, not a bulky one.

    There is a lady on PBS Miranda Esmond White who does a morning routine, which helps me very much and I am much older than you but the same size.

    http://classicalstretch.com/miranda.htm

    I wanted to jump all over you for saying you are not fond of weight training and that you want to be long and lean and not bulky, because weight training does not make women bulky UNLESS they are trying to get bulky and even then, it'll take YEARS.

    But I can't. I just clicked on your profile and you are 69 years old. And you are rocking the road bike. And you are inspirational, just because. You rock.
  • 3laine75
    3laine75 Posts: 3,069 Member
    You should have a look at waldo's site - strengthunbound.com (I think). He looks fabulous using bodyweight stuff.

    Working up gradually to maintainence is a good idea and you can decide where you want to go from there.
  • deksgrl
    deksgrl Posts: 7,237 Member
    You don't need to lose any more weight, so you do not need to be eating at a deficit.
  • DeadliftAddict
    DeadliftAddict Posts: 746 Member
    I am not so fond of weight training. I prefer Yoga and stretching because I want a lean long body, not a bulky one.

    There is a lady on PBS Miranda Esmond White who does a morning routine, which helps me very much and I am much older than you but the same size.

    http://classicalstretch.com/miranda.htm

    Weight training isn't going to make a woman bulky. Sorry.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Body recomposition is where you eat close to your TDEE (the number you should be maintaining at) and following a solid lifting program. If you are new to lifting you will see beginner gains, but you are at the point where you should slowly increase your calories. This isn't going to be an overnight process, it will take months of hard work.

    This is what I was going to say, but usmcmp is way more experienced in this than I am.
  • likitisplit
    likitisplit Posts: 9,420 Member
    I am not so fond of weight training. I prefer Yoga and stretching because I want a lean long body, not a bulky one.

    There is a lady on PBS Miranda Esmond White who does a morning routine, which helps me very much and I am much older than you but the same size.

    http://classicalstretch.com/miranda.htm

    Sigh. I'd love a bulky body. Unfortunately, it is very very hard to get one, even for men.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I'd recommend eating at maintenance and lifting. Make sure you're getting about 1 gram of protein per pound of lean body mass. Increase your calories slowly, but still realize that you may put on a couple pounds of water weight at first.

    I don't know about the body weight aspect-- I go for the heavy weights.

    Here are my results from 18 months of doing the above (it's a slow process):

    e34ba407-6e5a-47d6-903c-59c82d5f512b_zps3cf7062a.png

    afc9bfa1-91d1-4125-981e-4815e3932ed7_zps6606460a.png
  • harlanJEN
    harlanJEN Posts: 1,089 Member
    Eat at TDEE. If you were overweight, then eat at a very slight deficit. You are NOT overweight, so should not be eating at a deficit. Concentrate on the FOOD vs. calories. Get a handle on what your TDEE is. I'm pretty sure it will be higher than 1200 cals.

    Lift HEAVY. Heavy is a relative term. Heavy means challenging for you. You must train so that you are challenging your muscles. Training is different than exercising - you will need to push past your comfort zone. Progressively consistently train - lift heavy. Eat at TDEE. Concentrate on protein. Keep your carbs complex. Have some healthy fats from whole foods. Stay the course. Your body WILL transform. It is a slow process, but it will happen.

    Get After It !
  • missemmapeel
    missemmapeel Posts: 69 Member
    Hi Jessica,

    I've been lifting heavy weights at the gym for the past year and eating at maintenance. I try to eat a gram of protein per pound of weight so am aiming for 130 grams of protein a day. I weightlift 2-3 times a week, and I try to lift as heavy as I can.

    I weigh more than you do and am 5'4". I've added some pictures below; I weigh the same amount (~130 pounds) in the middle and right pictures, but as you can see my body has changed a fair amount over the past year. I have more muscle, look more toned, and feel great.

    1_zps14437a55.png

    Good luck on your journey, there's a book called New Rules of Lifting for Women that I found helpful to get my head wrapped around this strength training business.

    Emma
  • jessicaliujiexin
    jessicaliujiexin Posts: 27
    Wow thanks so much for all the replies, you beautiful people!! Keep up the amazing work, you guys are so inspiring :)

    I've adjusted my goals to be eating at maintenance and starting to lift weights. This will be my first time in the weights section at my gym so... here goes nothing! Could anyone give some advice as to what a COMPLETE BEGINNER should start out with?

    Thanks a bunch! xoxo
    Jessica
  • vjohn04
    vjohn04 Posts: 2,276 Member
    eat at maintainance, lift very heavy weights. wait. and wait. it will eventually happen.

    Look.... I weighed in at a 150 lbs this morning and am a size 6. I started two years ago at 156 and a size 12. (I just finished a bulk where I gained 10 lbs, but I recomped before this)

    It's totally possible, and some people will advise you to cut, and then bulk, but I think recomping is just fine. It just takes a while.

    Good luck. Send me a PM if you have questions.
  • casuzyq
    casuzyq Posts: 6 Member
    Someone else recommended New Rules for Lifting for Women... I just purchased it and find it to be an very easy read and it clearly explains how many of the things we do to loose weight are really undermining our ability to get to a healthy weight. Check it out!
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    I would pick up a copy of New Rules of Lifting for Women, or Starting Strength (I haven't read that one, but I see a lot of recommendations). Then start an established routine, either one of those, or All Pro: A Beginner's Routine, for example. If you decide on New Rules, there's a group here called NROL4W, and on their home page, there's a link to pre-filled worksheets with all of the exercises laid out, so it's a lot less confusing. Watch form videos on youtube, or bodybuilding.com, and if you can afford a session or two with a trainer to help you out, that would be good, too.
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    I am hoping you will get some more technical replies. That said, you already said you are not overweight, so eating at a deficit is not what you want to do. It sounds to me like you need to eat more food and lift heavier weights.

    +1
  • jennifer_417
    jennifer_417 Posts: 12,344 Member
    Wow thanks so much for all the replies, you beautiful people!! Keep up the amazing work, you guys are so inspiring :)

    I've adjusted my goals to be eating at maintenance and starting to lift weights. This will be my first time in the weights section at my gym so... here goes nothing! Could anyone give some advice as to what a COMPLETE BEGINNER should start out with?

    Thanks a bunch! xoxo
    Jessica

    I just started Stronglifts 5x5 and I quite like it. Here's the link. It has lots of info and even videos on proper form, etc.

    http://stronglifts.com/5x5/

    There's also an app you can download on your smart phone.

    Really, there are lots of programs out there, I just happen to find this one user friendly.
  • KaterinaTerese
    KaterinaTerese Posts: 345 Member
    I would pick up a copy of New Rules of Lifting for Women, or Starting Strength (I haven't read that one, but I see a lot of recommendations). Then start an established routine, either one of those, or All Pro: A Beginner's Routine, for example. If you decide on New Rules, there's a group here called NROL4W, and on their home page, there's a link to pre-filled worksheets with all of the exercises laid out, so it's a lot less confusing. Watch form videos on youtube, or bodybuilding.com, and if you can afford a session or two with a trainer to help you out, that would be good, too.
    ^^ This.

    There's also a beginner-friendly program called StrongLifts, which you can google. The site has video tutorials, but getting one of these books can be super helpful as well.

    So glad there are such great answers for you here! Here's to the educated female lifter! :drinker:
  • Rogiefreida
    Rogiefreida Posts: 567 Member
    Glad to see you're going to try weight training OP. You won't be sorry. Lifting heavy will change your body, just give it time. I definitely would wait to cut, if you cut at 118 lbs you'll end up looking super skinny and sickly. Build some muscle and cut after if needed.

    For whoever said that lifting heavy makes you bulky, you're just wrong. I'm the leanest that I've ever been in my adult life even though I lift heavy.

    Also, don't be too afraid of the scale during the recomp process. I weigh 145 but wear a size 4 (I'm 5'5"), I weighed 140lbs 2 years ago when I got married and was a size 6-8.

    New Rules of Lifting for Women is what helped me get into heavy lifting.
  • jessicaliujiexin
    jessicaliujiexin Posts: 27
    Glad to see you're going to try weight training OP. You won't be sorry. Lifting heavy will change your body, just give it time. I definitely would wait to cut, if you cut at 118 lbs you'll end up looking super skinny and sickly. Build some muscle and cut after if needed.

    For whoever said that lifting heavy makes you bulky, you're just wrong. I'm the leanest that I've ever been in my adult life even though I lift heavy.

    Also, don't be too afraid of the scale during the recomp process. I weigh 145 but wear a size 4 (I'm 5'5"), I weighed 140lbs 2 years ago when I got married and was a size 6-8.

    New Rules of Lifting for Women is what helped me get into heavy lifting.


    Sounds good, and congrats on your success!! I've conquered my fear of becoming bulky from lifting - just from all the research and success stories it would seem for a person in my situation, weights are the way to go. During the recomp process though, will I look bigger and bulkier from the new muscle AND the fat layer on top? Thank you!
  • Crowhorse
    Crowhorse Posts: 394 Member
    Hi Jessica,

    I've been lifting heavy weights at the gym for the past year and eating at maintenance. I try to eat a gram of protein per pound of weight so am aiming for 130 grams of protein a day. I weightlift 2-3 times a week, and I try to lift as heavy as I can.

    I weigh more than you do and am 5'4". I've added some pictures below; I weigh the same amount (~130 pounds) in the middle and right pictures, but as you can see my body has changed a fair amount over the past year. I have more muscle, look more toned, and feel great.

    1_zps14437a55.png

    Good luck on your journey, there's a book called New Rules of Lifting for Women that I found helpful to get my head wrapped around this strength training business.

    Emma

    That last pic is my goal. Great job. I only hope I'll be able to achieve that.
  • tammy3me
    tammy3me Posts: 4 Member
    Loving all this!
  • giggitygoo
    giggitygoo Posts: 1,978 Member
    I'm going through a re-comp right now. I'm 5'1" and got down to 105 with just cardio and yoga. Super light/thin, and unfortunately skinnyfat.

    I dove right in to recomp and started eating right over maintenance and lifting heavy 3-4 times a week. I gained to 115, more when I'm carrying around some water. Crazy thing is my clothes all still fit, and are actually all getting lose in the waist now. This was over a 6 month period.

    I'm now in my first cut, which is a little more difficult. Trying to stay in that sweet spot where you're retaining muscle and burning fat.

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