Female body recomposition
Replies
-
eat around maintenance.
Make sure your macros are on point for your calories.
Enjoy....
But you do have to be patient, will take its time
Sorry but I can't concentrate on what you say until you put a shirt on.0 -
As someone who was advised to "recomp" (I'm not a serious bodybuilder) rather than to focus on losing weight, I'm following this thread. But I really do feel like an amateur and ignoramus. What does it mean to "recomp" versus to "Cut" or "Bulk". Also, I have no intention of squatting 185 lbs. or even 100 lbs. Could I have some definitions of the lingo?
Squatting 100lbs should be obtainable for most women. Don't sell yourself short!
But a recomp = eating at maintenance in an attempt to lose fat and gain muscle at the same time.
Cut = eating at a deficit in order to lose fat
Bulk = eating at a surplus to gain muscle (and some fat that inevitably comes with the muscle).
Someone looking to gain muscle will usually bulk for a period of time, gaining both muscle and fat (hopefully more muscle than
fat), then cut for a period of time hopefully loosing most of the fat gained and keeping most of the muscle gained. The net result is an increase in muscle and the same or less fat as when you started.
Thanks for this. So I guess recomp is definitely what I want, since the "cut" just isn't happening anymore; I've been plateau'd for about 3 months, but am losing inches.0 -
I was having a chat with a guy who is well into his SL 5X5. We were discussing my goals which is to be as strong as I can and as lean as I can. We were discussing that I struggle with calorie counting because I hate to feel hungry and restricted. He suggested that I take a body recompostion approach to my training rather than a cut loads of calories. I kind of understand but I don't
He said I should be eating close to my calorie goal each day while lifting heavy. Is this correct?
I am female 5'2, I will be heading back into SL 5X5 this month (I had to stop due to expenses) 25 years old.
This is what my calories look like for me: BMR being 1456
Activity Level
Daily Calories
Sedentary (little or no exercise, desk job) 1747
Lightly Active (light exercise/sports 1-3 days/wk) 2002
Moderately Active (moderate exercise/sports 3-5 days/wk) 2257
Very Active (hard exercise/sports 6-7 days/wk) 2512
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2766
I tended to eat at 1600 calories but I can never stick to this amount.
So based on that say I ate at moderately active less a few calories for a cut would this give me the desired result?
Oh I run a couple of times a week nothing major just a mile or so and I cycle to and from work which equates to about 20 miles a week.
Thanks!
You've gotten a lot of great ideas and advice from the folks above and I'm not going argue the finer points of whether to bulk, cut, recomp or stop altogether and drink a lot of beer (no one actually recommended that one but I think it sounds good). Don't take what I say as anything other than what works for me - I'm not saying it's the only way to be successful, I'm just saying it has worked for me all my life.
But I will say that I believe you are setting yourself up for failure with your second sentence. Being as strong as you can and as lean as you can is not a goal, it might be an ideal but it is not goal. A goal would be:
I want to squat 185lbs for 5 sets of 5 reps by 1/1/15.
You could incorporate the lean part into that as well saying:
I want to squat 185lbs for 5 sets of 5 reps by 1/1/15 while weighing 132 lbs.
I am a big believer in setting SMART goals:
Specific - "as strong as I can be" is not as specific as "Squat XXX.
Measurable - same as above.
Attainable - If you are currently squatting 135lbs 5x5 and you are as strong as you've ever been, its probably not attainable to say you want to squat 325lbs in 4 months.
Relevant - does it fit in the big picture of your life? If your objective is to be strong and lean then the goal above fits into that. If you objective is to be CEO of a major corporation, that goal won't help much.
Time Related: This creates urgency and helps you avoid procrastination.
I also believe you shouldn't set too many goals at one time or you will lose focus. Setting a weight goal for each of the SL 5x5 exercises at once might be too much. Starting with a squat or dead lift goal is a good way to focus your attention on a general strength exercise, once you've hit that goal you may want to work on your back so you set a pull up goal.
My current goal is to bench press 350 with 10% body fat on the day I turn 50 in December. I've been working on this goal for 6 months now and I really like it because it keeps my on track with my diet, my cardio and all of my lifts not just bench press because I need a strong core, strong tris and shoulders to hit that goal.
Great post, thanks. Will set some specific goals0 -
I recomped for about a year, with decent results. And then I felt like I completely stalled out, so this winter I will bulk. I really started thinking about a bulk when I wasn't progressing on my lifts. Plus I realized if I truly want to build muscle in areas where it's lacking (um, glutes), then I need to bulk.
You are considerably younger than I am, so you may have even better results recomping. Try it. If you feel like you aren't getting the results you want fast enough, you might want to look into a (or several) bulk/cut cycle.
I'd just add a few hundred calories/day, continue to lift heavy and track. I've heard the first month is a huge jump from water, and then it should taper off. I'm aiming for 5-10 lbs over the course of 5 months.
Check out the women who bulk forum and bodybuilding.com. Huge wealth of information!0 -
bumo0
-
eat around maintenance.
Make sure your macros are on point for your calories.
Enjoy....
But you do have to be patient, will take its time
Sorry but I can't concentrate on what you say until you put a shirt on.
:laugh: :laugh: :laugh:0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.9K Introduce Yourself
- 43.7K Getting Started
- 260.1K Health and Weight Loss
- 175.8K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 415 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.9K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.6K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.5K MyFitnessPal Tech Support Questions