I started trying to lose weight... joined in 2013, but didn't start putting real effort into it until 2014. Nearly everyone here can lose faster than me safely due to some health issues. So I've lost almost 30 lbs. since 1/1/14.

I would like to lose to 150 lbs. (51 lbs. from my starting weight, I believe), then more agressively work on building muscle. I've recently started recomp. (losing fat while building muscle), as planned when I hit the half-way mark.

DylanThomas2 wrote: »

how are you doing recomp.? I am at that stage where I want to start putting some muscle on while I lose the rest of my excess body fat I would love to know what sort of exercise regime you are using to accomplish this goal.

For food - I'm staying with a small deficit (based on 1/2 lb. loss per week), making sure I'm eating carbs right before or immediately after weight lifting (to replace glycogen), and trying to increase protein to 1g per lb. of body weight (I'm struggling with that).

For exercise - Keep in mind that my plan is specifically designed to build muscles for rock climbing. This is not a generic strength training plan like what many people do. I'm targeting only a specific set of muscles.

Here's my routine, which I try to do 3 times weekly. Warm up with cardio to get blood flowing, then warm up muscles with haloes, skiers, and snatches. Workout then consists of plange push-ups, prone Y's, pull aparts, pull downs, one arm T's, wall angels, external rotations, retractions, protractions, and pull up retractions. I usually then try to end with static stretches and eat about 30g of carbs within 15 min.

I just started this plan last month, not religiously enough, though. Then I took a couple weeks off for vacation and some personal stuff. This week I'm trying to get back into it and I'm struggling to get enough protein and have time so far. I'm new to this, so definitely not an expert. In the main forums, there are some threads about recomp. that will probably be much more useful.