Recomposition: Maintaining weight while losing fat
Replies
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WestCoastJo82 wrote: »So I'm not especially good at getting in my protein. I'm closer to .5/.6g per lb body weight rather than the recommended .8. Does that make a difference whether or not I should recomp vs cut?
I've been maintaining for 2+ years, but have really been thinking that I'd really like to lose a bit more body fat. Problem is my upper body is pretty lean, so I've started SL 5X5, thinking a recomp and more muscle on my chest (and hopefully less fat on my lower half) will give me the look I'm wanting. While maintaining I was doing more of a circuits sort of weight training.
Given I don't eat as much protein as I should though, am I just treading water trying a recomp? Maybe if I cut, what I lose will magically come from the place I'm hoping it will come from and I won't end up looking like Skeletor...
Sorry I'm sort of rambling, but hopefully my basic question is clear: if I'm at the low end for protein, can I still benefit from a recomp rather than a cut?
It's .8g per pound of lean mass, not total body weight. Your .5/.6g per pound of total body weight is probably very close to the .8g per pound of lean mass.
You need more protein on a cut than a recomp.0 -
WestCoastJo82 wrote: »So I'm not especially good at getting in my protein. I'm closer to .5/.6g per lb body weight rather than the recommended .8. Does that make a difference whether or not I should recomp vs cut?
I've been maintaining for 2+ years, but have really been thinking that I'd really like to lose a bit more body fat. Problem is my upper body is pretty lean, so I've started SL 5X5, thinking a recomp and more muscle on my chest (and hopefully less fat on my lower half) will give me the look I'm wanting. While maintaining I was doing more of a circuits sort of weight training.
Given I don't eat as much protein as I should though, am I just treading water trying a recomp? Maybe if I cut, what I lose will magically come from the place I'm hoping it will come from and I won't end up looking like Skeletor...
Sorry I'm sort of rambling, but hopefully my basic question is clear: if I'm at the low end for protein, can I still benefit from a recomp rather than a cut?
It's .8g per pound of lean mass, not total body weight. Your .5/.6g per pound of total body weight is probably very close to the .8g per pound of lean mass.
You need more protein on a cut than a recomp.
Great, thanks - I thought it was 1g for lean, .8g for total, so I guess I'm not as far off as I should be. Continuing with my recomp I go!
Again, thanks for responding.
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I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!0
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I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).0 -
I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.3 -
I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
You're right that there is more than one way to skin a cat. There is no down side to moving from machines to free weights. There are tons of benefits. It's not like people are telling you to give up something for something else, you're making an exchange for more results.
Think of it this way: You have to make a 20 mile trip and you have a bicycle. You can either walk and push the bike, which will get you to your goal, or you can get on it and ride, which has greater benefits than walking and will get you there faster.1 -
I am totally not following any particular program right now and haven't really studied the science. What is working for me right now is sticking with my tri coach's workouts (tri specific challenging cardio) and hitting the weight room hard 3x per week (machines only), progressively increasing my weights, and eating what I want (lots of carbs...needed for activity level, and sufficient protein, adequate fats). I am really happy with my progress so far and think this is the permanent way forward for me. Cutting was too hard!
Doing machines only means you are missing out on the stabilization requirements of free weights. Using machines also means less motor unit recruitment (less bang for your buck).
Yeah, yeah, so folks on here keep telling me. But that's ok, I like the machines and am getting great results. More than 1 way to skin a cat.
Is there a particular reason you're using machines over free weights?0 -
I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.
You do cardio once per week, but you run every day? Running is cardio.
You may have adjusted to your mileage and lifting, but those are based on your priorities. Have you ever lifted before running? Have you ever dropped mileage while lifting? If not, you don't know if the running is impacting your lifting. There is a chance your lifts would improve if you cut mileage or ran after lifting. Glycogen depletion and the CNS demands of running can impact lifting, but if you've always done it this way you wouldn't know.
I have not been on for a few days.. Yes I realize that running is also cardio but this helps me in many ways. I get a energy boost from running at 5:30 a.m. otherwise I would be a slug all day..
I lift 3/4 hours later after a small breakfast and rest. I lift 5 days, and one solid cardio with HIIT elliptical one day. I am doing a pretty intense 3 month program right now.
I wonder why the Rock gets up at 4:30 every morning and goes for a run and then eats several thousand calories to refuel and then goes to lift several hours later... Why is my situation any different I wonder?
I have never lifted before running. You don;t live in Alabama when it is 85 degrees at 5:00 a.m. with 100% humidity...
I always run at 5;30 a.m. around 4. to 5 miles and part of this is walking. I will drop to walking more on leg day.. I have been steadily increasing weights on my new program.
If I were running 8 to 10 miles it would hurt me. I have been doing this for several months and my sleep and nutrition are in check.. I even had a metabolic blood panel done last month and all is good.
I am not in any way hindering my progress doing what I do each morning.1 -
I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.
You do cardio once per week, but you run every day? Running is cardio.
You may have adjusted to your mileage and lifting, but those are based on your priorities. Have you ever lifted before running? Have you ever dropped mileage while lifting? If not, you don't know if the running is impacting your lifting. There is a chance your lifts would improve if you cut mileage or ran after lifting. Glycogen depletion and the CNS demands of running can impact lifting, but if you've always done it this way you wouldn't know.
I have not been on for a few days.. Yes I realize that running is also cardio but this helps me in many ways. I get a energy boost from running at 5:30 a.m. otherwise I would be a slug all day..
I lift 3/4 hours later after a small breakfast and rest. I lift 5 days, and one solid cardio with HIIT elliptical one day. I am doing a pretty intense 3 month program right now.
I wonder why the Rock gets up at 4:30 every morning and goes for a run and then eats several thousand calories to refuel and then goes to lift several hours later... Why is my situation any different I wonder?
I have never lifted before running. You don;t live in Alabama when it is 85 degrees at 5:00 a.m. with 100% humidity...
I always run at 5;30 a.m. around 4. to 5 miles and part of this is walking. I will drop to walking more on leg day.. I have been steadily increasing weights on my new program.
If I were running 8 to 10 miles it would hurt me. I have been doing this for several months and my sleep and nutrition are in check.. I even had a metabolic blood panel done last month and all is good.
I am not in any way hindering my progress doing what I do each morning.
The Rock is different because genetics and he has significantly higher than average lean body mass, both make huge differences. He also lifts different than you do.
That's fine if the training works for your lifestyle, but you've never trained any different and don't know what your lifting potential is if you did that prior to running.0 -
Hey guys, I'm not sure if I should recomp now. I'm 5'8" and 149 pounds now, which sounds pretty good but I still have A LOT of fat left.
I focus too much on the number on the scale and I think that's why I don't think I look as good as I should at this weight. I don't want to lose more muscle mass. I guess everyone is different but I feel like I should lose 10 more pounds. It's hard and I have a lot of undesirable fat left to lose, but how much fat is too much to recomp? 0 -
blueyellowhorse: Do you have any idea what your body fat percentage is? I believe the recommended body fat percentages were mentioned earlier in the thread (25%? ish). I'm 5'5 and 153 lbs. and I'm guessing 24-26% body fat and starting my recomp now. I'm having a bodpod assessment done in a day or two to get a closer check on my "starting" numbers.0
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Well it's a personal choice, of course, but I'm the same height/weight and have been recomping here now for a while. I've weighed less but was not as strong or balanced. After training for my last half marathon, I weighed 137 and had strong legs but no upper body stregnth and wore about the same size I do now. So I'd say start recomping and lifting heavy if you're not already. Good luckblueyellowhorse wrote: »Hey guys, I'm not sure if I should recomp now. I'm 5'8" and 149 pounds now,
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Thanks for replying. I lift 4 times a week consisting of:
Upper(Barbell squat, stiff leg DL, barbell lunges,calf raises, leg curls/ extension etc)
Lower(Barbell bench press, military oh press and some dumbell accessories like oh shoulder press)
Rest or some hiit
Upper as above
Lower as above
Always doing 3 sets of 12 and have been adding weight as the last 2 reps get easier. It is really great seeing progress when it comes to upping weight. I just wondered if there was a 'sweet spot' regarding reps so to speak that meant you got the best of both worlds i.e increasing strength as best as I can but still getting the hypertrophy effect.
Thanks again
What about exercises for your upper back, i.e. horizontal and vertical pulling? Rows, pull-ups etc.?0 -
ElizabethKalmbach wrote: »blueyellowhorse: Do you have any idea what your body fat percentage is? I believe the recommended body fat percentages were mentioned earlier in the thread (25%? ish). I'm 5'5 and 153 lbs. and I'm guessing 24-26% body fat and starting my recomp now. I'm having a bodpod assessment done in a day or two to get a closer check on my "starting" numbers.
I think I'm at 27%, well maybe 26%. I'm not sure, I think it's higher than that though. 0 -
sistrsprkl wrote: »
Well it's a personal choice, of course, but I'm the same height/weight and have been recomping here now for a while. I've weighed less but was not as strong or balanced. After training for my last half marathon, I weighed 137 and had strong legs but no upper body stregnth and wore about the same size I do now. So I'd say start recomping and lifting heavy if you're not already. Good luckblueyellowhorse wrote: »Hey guys, I'm not sure if I should recomp now. I'm 5'8" and 149 pounds now,
That's good! I need to start lifting heavy for sure. 0 -
blueyellowhorse wrote: »sistrsprkl wrote: »
Well it's a personal choice, of course, but I'm the same height/weight and have been recomping here now for a while. I've weighed less but was not as strong or balanced. After training for my last half marathon, I weighed 137 and had strong legs but no upper body stregnth and wore about the same size I do now. So I'd say start recomping and lifting heavy if you're not already. Good luckblueyellowhorse wrote: »Hey guys, I'm not sure if I should recomp now. I'm 5'8" and 149 pounds now,
That's good! I need to start lifting heavy for sure.
yesssss more recruits to lift heavy *kitten*0 -
I do cardio once a week.. where there is only a little but of ab work. I run 5 miles a day even on lift days first thing in the morning and lift 2 hours later... Does not hurt the lifting, and my nutrition is all in check.
You do cardio once per week, but you run every day? Running is cardio.
You may have adjusted to your mileage and lifting, but those are based on your priorities. Have you ever lifted before running? Have you ever dropped mileage while lifting? If not, you don't know if the running is impacting your lifting. There is a chance your lifts would improve if you cut mileage or ran after lifting. Glycogen depletion and the CNS demands of running can impact lifting, but if you've always done it this way you wouldn't know.
I have not been on for a few days.. Yes I realize that running is also cardio but this helps me in many ways. I get a energy boost from running at 5:30 a.m. otherwise I would be a slug all day..
I lift 3/4 hours later after a small breakfast and rest. I lift 5 days, and one solid cardio with HIIT elliptical one day. I am doing a pretty intense 3 month program right now.
I wonder why the Rock gets up at 4:30 every morning and goes for a run and then eats several thousand calories to refuel and then goes to lift several hours later... Why is my situation any different I wonder?
I have never lifted before running. You don;t live in Alabama when it is 85 degrees at 5:00 a.m. with 100% humidity...
I always run at 5;30 a.m. around 4. to 5 miles and part of this is walking. I will drop to walking more on leg day.. I have been steadily increasing weights on my new program.
If I were running 8 to 10 miles it would hurt me. I have been doing this for several months and my sleep and nutrition are in check.. I even had a metabolic blood panel done last month and all is good.
I am not in any way hindering my progress doing what I do each morning.
The Rock is different because genetics and he has significantly higher than average lean body mass, both make huge differences. He also lifts different than you do.
That's fine if the training works for your lifestyle, but you've never trained any different and don't know what your lifting potential is if you did that prior to running.
This^^^so much this. And...the Rock is undoubtedly using anabolic steroids so...But one should know better than to mess with a runner and their schedule!!!
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LiftAndBalance wrote: »...
Thanks for replying. I lift 4 times a week consisting of:
Upper(Barbell squat, stiff leg DL, barbell lunges,calf raises, leg curls/ extension etc)
Lower(Barbell bench press, military oh press and some dumbell accessories like oh shoulder press)
Rest or some hiit
Upper as above
Lower as above
Always doing 3 sets of 12 and have been adding weight as the last 2 reps get easier. It is really great seeing progress when it comes to upping weight. I just wondered if there was a 'sweet spot' regarding reps so to speak that meant you got the best of both worlds i.e increasing strength as best as I can but still getting the hypertrophy effect.
Thanks again
What about exercises for your upper back, i.e. horizontal and vertical pulling? Rows, pull-ups etc.?
I've got my schedule to hand which is a bit more helpful! This is a routine i've been doing that i pulled from the muscle and strength website and just took for granted it was decent. I am progressing on it too.
Upper1: Barbell Bench Press, DB Row, seated oh db press, pec dec, v bar lat pull down, side lateral raise, cable tri extension. If I've time i'll throw in some single db overhead extensions
Lower1: Barbell Squat, SL deadlift, seated calf raise, leg curl, leg extension, weighted lunges, weighted single leg hip thrusts.
Upper2: incline DB bench press, rack deadlift, military press, chest press (advises machine but I dont like machines so just do it on the bench with dumbells or barbell), shoulder press (again advised machine, i use dumbells) DB curls, tricep dip, tricep extension, 2 handed machine rows. I'm not great with pull ups so was trying to build up some strength by doing the rows? or should i just go for it and dangle there until I can get one? ha.
Lower2: Leg press, SL deadlift, leg press calf raise, weighted lunges, seated leg curl, weighted single leg hip thrusts
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blueyellowhorse wrote: »ElizabethKalmbach wrote: »blueyellowhorse: Do you have any idea what your body fat percentage is? I believe the recommended body fat percentages were mentioned earlier in the thread (25%? ish). I'm 5'5 and 153 lbs. and I'm guessing 24-26% body fat and starting my recomp now. I'm having a bodpod assessment done in a day or two to get a closer check on my "starting" numbers.
I think I'm at 27%, well maybe 26%. I'm not sure, I think it's higher than that though.
The good thing about a recomp is that there is no specific BF% you need to be at to start. The "rule" is to be a healthy weight. BF% doesn't impact a recomp the way it does when you do a bulk. If you're happy at your body weight, then start lifting heavy and eating at maintenance to recomp your body.0 -
Good morning,
I started using free weights and machines not too long ago. I have no program and really no idea what I'm doing For those in the know, how heavy should a 39/f, 5'4", 108lbs, 8-10% bf (caliper/hydrostatic test) lift to get results? I've googled away and asked trainers at my local Q and got different answers. My goal is to look leaner/a little bit of muscle definition. Thanks in advance! 0
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