How do you know when to recomp/cut/bulk/maintain?

kshadows
kshadows Posts: 1,315 Member
edited November 2024 in Health and Weight Loss
So...I'll try and make this short and sweet.

I've lost 57ish pounds through calorie deficit and have been lifting heavy on and off the whole time. Right now, I was thinking I want to switch to recomp BUT I still have areas that I feel I want to lose fat from (mainly my thighs, which I know is a trouble spot for a lot of women).

I know you can't spot reduce and that's why I'm feeling kind of concerned because I feel like my upper body is looking very thin. You can see my sternum pretty prominently, and my ribs a bit (particularly laying down) so I feel like my upper body is looking rather bony, while my lower half is hanging on tight.

Is recomp an appropriate approach in this situation, or should I keep the deficit to lose a few more pounds and hope they finally start coming off my lower body? I don't really want to go on a bulk/cut cycle, since I still have fat I want to lose.

I'm female
5'5.5
127 lbs
Just in case.

Replies

  • kshadows
    kshadows Posts: 1,315 Member
    edited June 2015
    Bump to add a photo...in case that helps get my point across. Not the best pic but all I have for now

    4ith89lj3zzm.jpg
  • Bshmerlie
    Bshmerlie Posts: 1,026 Member
    First off I just want to say you're looking fantastic. That is an awesome transformation. Congratulations on the weight loss. When I was in my 20's my best weight was 127 pounds and I am also 5'5". I seriously didn't have a ounce of fat on me. But I also had a very vigorous workout routine. I would run 5 miles and day. I did pushups, situps and pullups beyond count. And I lifted heavy, heavy weights. I was definatley more muscular that you. All that to say is I think you are probably at a very good weight you just need to start lifting heavy and build more muscle. When I was running a lot I didn't have much fat on my thighs at all. And I was also doing a lot of squats. I'm not sure you'd want to be as muscular as I was at that weight and since muscle is heavier than fat you might have to trim off just a couple of more pounds to get your lower half into the shape you're looking for. My adice to you would be to do some major lower body workouts. Running, stairclimber , squats, anything to get bigger muslces on your lower body.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    I see no fat here. Recomp time!
  • jrodri0105
    jrodri0105 Posts: 91 Member
    edited June 2015
    not even recomp. Bulk time. She has no muscle, needs to work on building muscle till she feels she has put enough and then cut again
  • slaite1
    slaite1 Posts: 1,307 Member
    Vote for recomp
  • mantium999
    mantium999 Posts: 1,490 Member
    Another recomp vote
  • terar21
    terar21 Posts: 523 Member
    Recomp. I went to recomp as well when I didn't want to get any smaller (losing another clothing size would've been awful inconvenient) but still had flat holding on in certain areas. Working out great for me and I see the fat dropping from those problem areas.
  • kshadows
    kshadows Posts: 1,315 Member
    jrodri0105 wrote: »
    not even recomp. Bulk time. She has no muscle, needs to work on building muscle till she feels she has put enough and then cut again

    ouch! I wouldn't quite say I have NO muscle... I'm stronger than I've ever been in my life (which, admittedly, isn't saying much) but ... Summer is an awful time to bulk so I think I will stick with recomp until the season changes and then consider a bulk/cut cycle.
  • terbusha
    terbusha Posts: 1,483 Member
    I would recomp for sure. The cool thing is that when you focus on getting stronger through heavy lifting while maintaining weight/slightly gaining, you'll be reducing body fat as you go. I see people doing that and getting more lean as they focus on strength and conditioning. You'll get the benefits of both worlds.
  • rybo
    rybo Posts: 5,424 Member
    Hands down a recomp.
  • bmchenry02
    bmchenry02 Posts: 233 Member
    edited June 2015
    So where should she start with a recomp? I'm asking because I'm 5'8 at 126-128lbs and feel just like her. I read the recomp thread on here but it didn't lay much out. 5x5's? Just heavy lifiting and minimal cardio? avnkxn146mhq.jpg
  • slaite1
    slaite1 Posts: 1,307 Member
    bmchenry02 wrote: »
    So where should she start with a recomp? I'm asking because I'm 5'8 at 126-128lbs and feel just like her. I read the recomp thread on here but it didn't lay much out. 5x5's? Just heavy lifiting and minimal cardio? avnkxn146mhq.jpg

    Someone more knowledgeable will probably be along to correct me, but I think the most important thing is to pick a plan and stick to it. A 5x5 sounds good. Any solid plan that is heavy with low reps is what I would shoot for.

    As far as cardio, do what you want (within reason), just balance it with your calorie goals.
  • slaite1
    slaite1 Posts: 1,307 Member
    Oh, also try posting in the recomp thread and you'll probably get great advice. You look fabulous, by the way.
  • bmchenry02
    bmchenry02 Posts: 233 Member
    slaite1 wrote: »
    Oh, also try posting in the recomp thread and you'll probably get great advice. You look fabulous, by the way.

    Thank you. Never posted pics of myself before. I'll do some more research and develop a plan...
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