Recomposition: Maintaining weight while losing fat
Replies
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22.9 is the actually in the "fitness" range for women. Not high at all really. Assuming it's accurate which who knows.0
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Ah this thread. I remember coming here after I lost most of my weight and stressing about recomp. Now I'm like...recomp, it's gonna happen.5
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arditarose wrote: »Ah this thread. I remember coming here after I lost most of my weight and stressing about recomp. Now I'm like...recomp, it's gonna happen.
How long does it normally take to recomp 5 pounds of fat into lean body mass?0 -
arditarose wrote: »Ah this thread. I remember coming here after I lost most of my weight and stressing about recomp. Now I'm like...recomp, it's gonna happen.
How long does it normally take to recomp 5 pounds of fat into lean body mass?
lol don't ask me. I don't think of it that way. I don't go to the gym to turn fat into muscle, it doesn't work that way anyway. I go in, focus on performance goals, eat an appropriate amount, hope that my body composition will get better while I enjoy lifting the crap out of things.8 -
I really need to go back and catch up on this thread. Seems like a lot of good stuff happened recently..0
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Well, I'm a guy, 38 years old, I lift heavy for 12 hours a week, and it took me two years to lose 20ish lbs of fat and gain 20ish lbs of muscle. I also eat a lot of calories at maintenance which in turn means I eat a lot of protein. I also take creatine Monohydrate.3 -
I'm interested in recomp and have a body fat scale. It says I am 22.9% F and 61.2% W and 32.7% M I am assuming that those are fat and water percentages. What do the M % abbreviation and 3.4% B abbreviations stand for? Why does the total come to over 100% ? (120.2%)
Edited typo
Also - since everything besides LBM is calculated or estimated (fat doesn't contain much water, hence it's ability to contain lots of energy in small package) - water and muscle and bone density % should be taken with even a bigger grain of salt than the one taken for the figures in the first place.
And those big grains of salt just increased the water % I think.
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I guess I will have to see what happens. Even if I lose 6 pounds of fat and gain 1 pound of muscle that can be a start. I don't want to be unrealistic3
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The quickest way to gain 10lbs of muscle is to lose 10lbs of fat
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If you need to lose 10lbs just focus on losing 10 lbs. And lift. And don't have a very aggressive deficit.7
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I guess I will have to see what happens. Even if I lose 6 pounds of fat and gain 1 pound of muscle that can be a start. I don't want to be unrealistic
Impossible to know what rate you can gain muscle until you do it unfortunately - far too many variables.
Your age and gender is against you doing it quickly of course.
Would recommend training hard, keeping your protein up and having a tiny deficit.
Be patient but keep tracking your progress with tape measure and photos as well as your BIA device.
And enjoy the ride! It's important to enjoy the process as well as the results.
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And enjoy the ride! It's important to enjoy the process as well as the results.
This is what I am struggling with right now. Progress is agonizingly slow, and hard to track, and I have yet to find a way to enjoy lifting. It is something else on my to-do list! I do, however, enjoy different forms of cardio (swimming, walking, running, biking--when I have a working bike). But I can without a doubt attest to the fact that cardio alone won't do it--at least not after a "certain age"! Sigh.
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I guess I will have to see what happens. Even if I lose 6 pounds of fat and gain 1 pound of muscle that can be a start. I don't want to be unrealistic
Impossible to know what rate you can gain muscle until you do it unfortunately - far too many variables.
Your age and gender is against you doing it quickly...
I know! Thanks for rubbing it in. Lol.
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So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?0
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And enjoy the ride! It's important to enjoy the process as well as the results.
This is what I am struggling with right now. Progress is agonizingly slow, and hard to track, and I have yet to find a way to enjoy lifting. It is something else on my to-do list! I do, however, enjoy different forms of cardio (swimming, walking, running, biking--when I have a working bike). But I can without a doubt attest to the fact that cardio alone won't do it--at least not after a "certain age"! Sigh.
What is it about lifting you don't like? What is your program? If you're doing a strength program you could always switch to a more hypertrophy/higher rep rep program, or a nice hybrid of the two, or bodyweight work. You could try resistance bands, new lifts in general...0 -
JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
No, it's not true.1 -
JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.4 -
robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!1 -
JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.1 -
JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.
My thought atm is I would run 11-15K days 4 days a week, lift 2 days a week (4K runs those days just to get to and from the gym), one day rest? It will likely require tweaking, but I feel like if I condense my distance goals into fewer days I might not have to sacrifice on training sheer mileage wise. Thankfully I'm open to the possibility that I have no idea what I'm doing and could crash and burn lol0 -
JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.
I was just coming in to say something similar. Putting in significant miles during the week is going to take a toll on the quality of effort you can put into lifting. High mileage is taxing on the CNS even if you're eating adequately. You might be able to pull it off if you're lifting first and fueling well. Your lean mass gains will still likely be lower than an average recomp due to the limited ability to progressively overload when lifting. Just my two cents.4 -
JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.
I was just coming in to say something similar. Putting in significant miles during the week is going to take a toll on the quality of effort you can put into lifting. High mileage is taxing on the CNS even if you're eating adequately. You might be able to pull it off if you're lifting first and fueling well. Your lean mass gains will still likely be lower than an average recomp due to the limited ability to progressively overload when lifting. Just my two cents.
I'm not so much looking to make gains as I am trying to cut bf%. Is there a difference there? Sorry if that sounds completely stupid.0 -
JessicaMcB wrote: »JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.
I was just coming in to say something similar. Putting in significant miles during the week is going to take a toll on the quality of effort you can put into lifting. High mileage is taxing on the CNS even if you're eating adequately. You might be able to pull it off if you're lifting first and fueling well. Your lean mass gains will still likely be lower than an average recomp due to the limited ability to progressively overload when lifting. Just my two cents.
I'm not so much looking to make gains as I am trying to cut bf%. Is there a difference there? Sorry if that sounds completely stupid.
If you don't make muscle gains and you just cut body fat % then you're basically just losing weight. The goal of recomposition is to add muscle and lose fat without impacting your weight in either direction (except average fluctuations).
Here's a way to view it:
Reduce body fat percentage + maintain lean mass = weight loss
Reduce body fat percentage + add lean mass = recomposition (maintaining weight)0 -
JessicaMcB wrote: »JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.
I was just coming in to say something similar. Putting in significant miles during the week is going to take a toll on the quality of effort you can put into lifting. High mileage is taxing on the CNS even if you're eating adequately. You might be able to pull it off if you're lifting first and fueling well. Your lean mass gains will still likely be lower than an average recomp due to the limited ability to progressively overload when lifting. Just my two cents.
I'm not so much looking to make gains as I am trying to cut bf%. Is there a difference there? Sorry if that sounds completely stupid.
If you don't make muscle gains and you just cut body fat % then you're basically just losing weight. The goal of recomposition is to add muscle and lose fat without impacting your weight in either direction (except average fluctuations).
Here's a way to view it:
Reduce body fat percentage + maintain lean mass = weight loss
Reduce body fat percentage + add lean mass = recomposition (maintaining weight)
Hmmmm maybe I'll wait it out then and see if I look any better at 130 and then revisit this. Thanks for your insights, I appreciate you all sharing your recomp knowledge 0 -
And enjoy the ride! It's important to enjoy the process as well as the results.
This is what I am struggling with right now. Progress is agonizingly slow, and hard to track, and I have yet to find a way to enjoy lifting. It is something else on my to-do list! I do, however, enjoy different forms of cardio (swimming, walking, running, biking--when I have a working bike). But I can without a doubt attest to the fact that cardio alone won't do it--at least not after a "certain age"! Sigh.
Got to make it interval cardio, true HIIT, to get as close to lifting as you can with a cardio workout.
That'll help build some muscle slowly but surely.0 -
JessicaMcB wrote: »JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.
I was just coming in to say something similar. Putting in significant miles during the week is going to take a toll on the quality of effort you can put into lifting. High mileage is taxing on the CNS even if you're eating adequately. You might be able to pull it off if you're lifting first and fueling well. Your lean mass gains will still likely be lower than an average recomp due to the limited ability to progressively overload when lifting. Just my two cents.
I'm not so much looking to make gains as I am trying to cut bf%. Is there a difference there? Sorry if that sounds completely stupid.
If you don't make muscle gains and you just cut body fat % then you're basically just losing weight. The goal of recomposition is to add muscle and lose fat without impacting your weight in either direction (except average fluctuations).
I was thinking of recomp as the whole process of working towards increasing lean body mass while losing fat. I want to avoid the dreaded flabby "skinny fat" and want muscles to show through as I go along. Maybe now isn't the time for me to recomp? I was thinking of maintaining for a bit, adding muscle now, seeing how I look, and then losing the last bit of weight.
But should my tactic instead be to lose weight first since it is a bit harder to lose weight when trying to build up muscle mass? I was approaching this process as gaining muscle weight while I lose fat weight realizing that at my final weight I will be more solid and have more lean body weight than I would have if I wasn't doing recomp in between losing weight.
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JessicaMcB wrote: »JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.
I was just coming in to say something similar. Putting in significant miles during the week is going to take a toll on the quality of effort you can put into lifting. High mileage is taxing on the CNS even if you're eating adequately. You might be able to pull it off if you're lifting first and fueling well. Your lean mass gains will still likely be lower than an average recomp due to the limited ability to progressively overload when lifting. Just my two cents.
I'm not so much looking to make gains as I am trying to cut bf%. Is there a difference there? Sorry if that sounds completely stupid.
If you don't make muscle gains and you just cut body fat % then you're basically just losing weight. The goal of recomposition is to add muscle and lose fat without impacting your weight in either direction (except average fluctuations).
I was thinking of recomp as the whole process of working towards increasing lean body mass while losing fat. I want to avoid the dreaded flabby "skinny fat" and want muscles to show through as I go along. Maybe now isn't the time for me to recomp? I was thinking of maintaining for a bit, adding muscle now, seeing how I look, and then losing the last bit of weight.
But should my tactic instead be to lose weight first since it is a bit harder to lose weight when trying to build up muscle mass? I was approaching this process as gaining muscle weight while I lose fat weight realizing that at my final weight I will be more solid and have more lean body weight than I would have if I wasn't doing recomp in between losing weight.
If you don't want to lose any weight or it might be unhealthy to lose any more weight: time to recomp
If you feel like you can lose a few more pounds and still be at a healthy weight: Lose the weight slowly (0.5 pounds a week or less) and lift weights
The scale that you use to measure body fat may not be that accurate. It may be useful for tracking downward or upward trends over time. I like to use this as a reference for a visual approximation of body fat because along with a few pictures there is a brief explanation and it includes both men and women: http://www.ruled.me/visually-estimate-body-fat-percentage/1 -
JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
I would add two things to what's already been said: 1. Maybe you'll love lifting, who knows? (Unless you're already doing it--I assume from this post that you're reading but haven't started lifting yet.) 2. I'm a cyclist, and while I still like riding my bike more than I like lifting, I LOVE how lifting has made me a better, stronger cyclist. I'm pretty sure the same will hold true for running. That keeps me going back to the gym, though when perfect biking weather falls on what should be a lifting day, I sometimes skip the lifting session and ride longer instead. I've still recomped pretty effectively, I think.
I'd guess those non-MFP people are saying you'll have trouble getting adequate calories if you're running long distances, but if you're tracking/logging you'll know.4 -
JessicaMcB wrote: »JessicaMcB wrote: »robertw486 wrote: »JessicaMcB wrote: »So a question I have re: recomposition! I'm 5'9", CW 139, GW 130, running six days a week (working towards about 60k a week) training for a series of races I have this next year. I have been reading Strong Curves with the intention of working on recomp in August or September but I've had a few people I know outside of MFP who lift heavy who have suggested that my fitness goals re: running will work against my ability to recomp and that I basically have to choose one or the other. Truth to this? I'm not willing to drop something I love for something I'm basically only looking into to drop BF% ykwim?
Most of the people telling you that you have to pick one or the other just don't like one or the other, and so they spread stuff like that.
Thank you, that was kind of my feeling but I also 100% recognize that I am not a fitness expert of any kind so I figured I'd ask. I couldn't see why it wouldn't work to cross-train especially since lifting doesn't burn that many calories in comparison. On to Strong Curves it is!
The bigger thing is keeping up with calories and adequate macronutrients to support your goals. To be honest, i would be impressed it you can run 6 days a week and still lift big.
I was just coming in to say something similar. Putting in significant miles during the week is going to take a toll on the quality of effort you can put into lifting. High mileage is taxing on the CNS even if you're eating adequately. You might be able to pull it off if you're lifting first and fueling well. Your lean mass gains will still likely be lower than an average recomp due to the limited ability to progressively overload when lifting. Just my two cents.
I'm not so much looking to make gains as I am trying to cut bf%. Is there a difference there? Sorry if that sounds completely stupid.
If you don't make muscle gains and you just cut body fat % then you're basically just losing weight. The goal of recomposition is to add muscle and lose fat without impacting your weight in either direction (except average fluctuations).
I was thinking of recomp as the whole process of working towards increasing lean body mass while losing fat. I want to avoid the dreaded flabby "skinny fat" and want muscles to show through as I go along. Maybe now isn't the time for me to recomp? I was thinking of maintaining for a bit, adding muscle now, seeing how I look, and then losing the last bit of weight.
But should my tactic instead be to lose weight first since it is a bit harder to lose weight when trying to build up muscle mass? I was approaching this process as gaining muscle weight while I lose fat weight realizing that at my final weight I will be more solid and have more lean body weight than I would have if I wasn't doing recomp in between losing weight.
If you don't want to lose any weight or it might be unhealthy to lose any more weight: time to recomp
If you feel like you can lose a few more pounds and still be at a healthy weight: Lose the weight slowly (0.5 pounds a week or less) and lift weights
The scale that you use to measure body fat may not be that accurate. It may be useful for tracking downward or upward trends over time. I like to use this as a reference for a visual approximation of body fat because along with a few pictures there is a brief explanation and it includes both men and women: http://www.ruled.me/visually-estimate-body-fat-percentage/
Thanks! I'm tending to agree with you that I'm not 23% BF as the scale is reporting. Visually I'm 24%. I like your suggestion of using the current numbers as a baseline to track up and down. At least I have some numbers to work on for losing fat while preserving and/or gaining muscle mass.
(Edited to remove double quote)1
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