Calling all MFP Body Recomp Experts

lavrn03
lavrn03 Posts: 235 Member
edited December 2024 in Fitness and Exercise
I know it takes forever for the whole lose fat and build muscle at the same time....like painfully slow!
Overall I'm happy with my progress since i started almost 2 years ago. 60lbs lost and I do feel like I've put on a decent amount of muscle (gotta love newbie gains)
I have about 10-15 lbs more to were I wanna be.
Without getting into tons of detail I try to eat at a 15% deficit and for the most part stick with it. Lately a lot of weekend events have put me over.
My workouts are great I've recently changed things up ( I change my routine every 2 months and make new challenges)
If my life allows it this is my workout routine for the week: 2 Full body circuit workouts, 2 (60min) hill/speed intervals on treadmill, 1 (60) run outside (6 miles), and 1 PT session (60) intense core/leg strengthing routine. I have one day of rest!
For the most part I have been able to follow this routine, but it always depends on my work schedule 3 (10hr) days.
My TDEE is 2100. I try to eat at 1900. I hit it for the most part, it just depends on the weekend. Even if I am good and make good choices it can still amount to an extra 6-800 and that eats away at my deficit.
When I try to eat less I am so hungry and I start to have cravings. I hate the feeling (obviously). I do eat a lot of protein (35%), drink water and eat a salad everyday.
SO MY QUESTION:
I'd like to see these 10 lbs go a little faster. Should I cut done on my workouts and make a bigger calorie deficit. I say that cause I think I have a bigger appetite because of the workouts. Or should I just stay the course.

I hope I explained myself and wasn't all over the place. Thanks in advance!!

Linda

Replies

  • lizzelspark
    lizzelspark Posts: 178 Member
    I'm kinda where you are I have that last bit to go but im not a expert . But I do know you don't want it to come off to fast then you will gain it right back . Tweak everything a bit daily so your body can't get used to your routine lift heavy one day then do lots of body weight exercises the next and do hiit for your cardio if you keep that up you will lose that last 10 . Good luck !! Have fun !!
  • sijomial
    sijomial Posts: 19,809 Member
    I know it takes forever for the whole lose fat and build muscle at the same time....like painfully slow!
    Exaggeration alert! :)
    It depends on the individual, their current state, their training and a whole load of other factors.
    For a woman your age in a significant calorie deficit doing something of a "bits & pieces" exercise routine then yes it will most likely be very slow going (at best).
    Overall I'm happy with my progress since i started almost 2 years ago. 60lbs lost
    Well done!
    When I try to eat less I am so hungry and I start to have cravings.
    Adherence is in many ways the biggest diet success factor - so don't eat less.
    I'd like to see these 10 lbs go a little faster. Should I cut down on my workouts and make a bigger calorie deficit.
    Doesn't make sense to cut your workouts if you are aiming for a bigger deficit. If you want a faster rate of loss then choice is move more, eat less or combination of both. But go back to the adherence factor....

    As you are past the newbie phase then you need a tiny deficit and good training to have a chance of building muscle but the trade off is slower rate of weight loss.
    You pay your 'money' and you take your choice - you can't have everything unless you delve into the world of PEDs (please don't).

    0.5lb a week loss seemed to be my tipping point at the end of my weight loss phase - faster weight loss than that meant losing some LBM, slower (1lb a month) resulted in losing approx. 2lb of fat and gaining 1lb of LBM.
    But that's individual to me in those particular circumstances.

  • lavrn03
    lavrn03 Posts: 235 Member
    I also do measurements and see even though the scale hasn't moved down my measurements are.
    I'm surprisingly getting impatient with the last 10lbs.
    I know slow and steady has worked for me, I have made life long changed and know that every lb that comes off I WILL NOT see again.
    I just wanna get to that finish line!
    Honestly I really don't wanna work out less...I would rather move more then eat less.
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