Recomposition: Maintaining weight while losing fat
Replies
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sunflowerhippi wrote: »
scale is actually up about 2lbs from the left middle picture at 10m. Can't complain about results I am seeing so it is more of just keep trucking along.
Wait... how did you do that in 1 1/2 months?0 -
sunflowerhippi wrote: »
scale is actually up about 2lbs from the left middle picture at 10m. Can't complain about results I am seeing so it is more of just keep trucking along.
Wait... how did you do that in 1 1/2 months?
@DebSozo She did it in 11 and 1/2 (eleven and a half) months, not 1 and 1/20 -
Wheelhouse15 wrote: »arditarose wrote: »arditarose wrote: »I remember first reading this thread over a year ago and wanting to try a recomp. I overthought it like crazy. Then I gave up and went the cut and bulk route.
Now it seems so simple. Eat at maintenance. Train hard. Even better if you have fitness goals-and the physique will follow. Now recomp is all I do...it's called eating TDEE and picking things up/putting them down.
Yah I kept overthinking it too. Now I am bulking. Just because it is in line with my goals at the moment. Oh well maybe next year I will give recomp a real try.
You're lucky to be lean enough to bulk! I'll never be there again, that's why I'll either be cutting or maintaining for life...
You don't need to bulk or cut again, you are definitely at a place were recomp for life is going to serve you well!
Thank you. I just love extremes lol.0 -
lilaclovebird wrote: »sunflowerhippi wrote: »
scale is actually up about 2lbs from the left middle picture at 10m. Can't complain about results I am seeing so it is more of just keep trucking along.
Wait... how did you do that in 1 1/2 months?
@DebSozo She did it in 11 and 1/2 (eleven and a half) months, not 1 and 1/2
I meant between 10 months and 11 1/20 -
Ive never been able get much better than her 10 month look (which is fantastic imo) plus sunflowerhippi gained 2 pounds.0
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Ive never been able get much better than her 10 month look (which is fantastic imo) plus sunflowerhippi gained 2 pounds.
Maybe a diet adjustment? Maybe lifting heavier?
I haven't really gotten much farther than probably where she was at the 8 month mark. :grumble: So I know THAT struggle.
I'm changing up my own routine and diet a little bit to see if I can get some more changes over the next few months.
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lilaclovebird wrote: »Ive never been able get much better than her 10 month look (which is fantastic imo) plus sunflowerhippi gained 2 pounds.
Maybe a diet adjustment? Maybe lifting heavier?
I haven't really gotten much farther than probably where she was at the 8 month mark. :grumble: So I know THAT struggle.
I'm changing up my own routine and diet a little bit to see if I can get some more changes over the next few months.
Thanks. I was hoping Sunflowerhippi would share "how" specifically she did it. Amazing results!0 -
lilaclovebird wrote: »Ive never been able get much better than her 10 month look (which is fantastic imo) plus sunflowerhippi gained 2 pounds.
Maybe a diet adjustment? Maybe lifting heavier?
I haven't really gotten much farther than probably where she was at the 8 month mark. :grumble: So I know THAT struggle.
I'm changing up my own routine and diet a little bit to see if I can get some more changes over the next few months.
Thanks. I was hoping @sunflowerhippi i would share "how" specifically she did it. Amazing results!
I still am... Never give up hope! :flowerforyou:0 -
I tend to see results quicker than average, I suppose.
Not suggesting they won't see improvement, even in a short period of time. Many of us have seen improved looks and aesthetic in short periods but it depends how much change is required to hit their goal. For someone who has a good amount of weight to lose, recomp isn't an effective plan. But someone who is more lean, this could be a very good plan.
Other considerations are dietary knowledge and training.
I wonder if some who go right into recomp from losing a decent amount of weight also have a problem with the speed of improvement because they're still having problems seeing themselves as they are, as many who've recently lost weight do. Smaller changes would likely go completely unnoticed by them.
I do have to admit I have the same issue. There are a few changes I'll notice right away - shoulder and arm development - and the rest seems to just barely creep along if it appears to me to improve at all. Clothing fit will tell a different story by the end of the year, though, I can guarantee having done this before.3 -
I tend to see results quicker than average, I suppose.
Not suggesting they won't see improvement, even in a short period of time. Many of us have seen improved looks and aesthetic in short periods but it depends how much change is required to hit their goal. For someone who has a good amount of weight to lose, recomp isn't an effective plan. But someone who is more lean, this could be a very good plan.
Other considerations are dietary knowledge and training.
I wonder if some who go right into recomp from losing a decent amount of weight also have a problem with the speed of improvement because they're still having problems seeing themselves as they are, as many who've recently lost weight do. Smaller changes would likely go completely unnoticed by them.
I do have to admit I have the same issue. There are a few changes I'll notice right away - shoulder and arm development - and the rest seems to just barely creep along if it appears to me to improve at all. Clothing fit will tell a different story by the end of the year, though, I can guarantee having done this before.
This is why I take pics every few days. I didn't have a lot to lose, 46 lbs, but I still have some dismorphia. I had it before I lost the weight too (went from 181 down to 135). Never really saw how big I really was unless it was pics. Still have that problem now, only now I don't see how small I am unless its a picture.0 -
My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
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frankie671 wrote: »My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
I personally think you would see results a bit quicker if you do a small deficit (10% less than TDEE), continue to work on nutrition (protein around 1g/lbm to 1g/lb of weight) and focus on a progress overload workout like one of these.
If you are tired of "dieting" or need a break, there is no reason you can't take a break at maintenance and see if you make results while you are on a break.1 -
I tend to see results quicker than average, I suppose.
Not suggesting they won't see improvement, even in a short period of time. Many of us have seen improved looks and aesthetic in short periods but it depends how much change is required to hit their goal. For someone who has a good amount of weight to lose, recomp isn't an effective plan. But someone who is more lean, this could be a very good plan.
Other considerations are dietary knowledge and training.
I wonder if some who go right into recomp from losing a decent amount of weight also have a problem with the speed of improvement because they're still having problems seeing themselves as they are, as many who've recently lost weight do. Smaller changes would likely go completely unnoticed by them.
I do have to admit I have the same issue. There are a few changes I'll notice right away - shoulder and arm development - and the rest seems to just barely creep along if it appears to me to improve at all. Clothing fit will tell a different story by the end of the year, though, I can guarantee having done this before.
Well there are no doubt mental battles that many people face. And this is why I suggest body fat readings, tape measurements and photos to anyone I work with. There are tons of ways to measure progress, the scale is only one.0 -
frankie671 wrote: »My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
I personally think you would see results a bit quicker if you do a small deficit (10% less than TDEE), continue to work on nutrition (protein around 1g/lbm to 1g/lb of weight) and focus on a progress overload workout like one of these.
If you are tired of "dieting" or need a break, there is no reason you can't take a break at maintenance and see if you make results while you are on a break.
Thanks so much for your reponse. My TDEE is around 1600 and I tend to eat around 1450 so I'll stick with this and see what happens. I aim for 1g of protein per pound of bodyweight (have been doing that for about 2 weeks now) but do need to get better at hitting my other macros. Sounds like I'm sort of doing the right thing, so that's good to know! Will also read the info on that link 0 -
frankie671 wrote: »My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
You can recomp at any weight or bodyfat %. You may not be able to see the results easily when you aren't so lean of course but that doesn't change the process or the benefits.
Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.
Totally agree with the points made by @psulemon
Remember that deficit doesn't have to be large (at the tail end of my weight loss I was down to 1lb/month deficit) and it doesn't have to be every day. I'm a bit weird (in so many ways!
) but I feel far less restricted when cutting weight by mostly eating at maintenance and having odd days with a deficit. Just like recomp losing the last few pounds can take a long time if you wish.
Regarding....
Your health is far more important than vanity pounds or a certain look so don't risk triggering issues, be kind to yourself.The idea of a bulk and then a cut terrifies me (history of eating problems).3 -
I tend to see results quicker than average, I suppose.
Not suggesting they won't see improvement, even in a short period of time. Many of us have seen improved looks and aesthetic in short periods but it depends how much change is required to hit their goal. For someone who has a good amount of weight to lose, recomp isn't an effective plan. But someone who is more lean, this could be a very good plan.
Other considerations are dietary knowledge and training.
I wonder if some who go right into recomp from losing a decent amount of weight also have a problem with the speed of improvement because they're still having problems seeing themselves as they are, as many who've recently lost weight do. Smaller changes would likely go completely unnoticed by them.
I do have to admit I have the same issue. There are a few changes I'll notice right away - shoulder and arm development - and the rest seems to just barely creep along if it appears to me to improve at all. Clothing fit will tell a different story by the end of the year, though, I can guarantee having done this before.
Any improvement is perceived as good improvement, IMO. Lol.
I show improvements quickly in shoulders, arms, and legs. I'm in awe of the people who have great abdominals.0 -
frankie671 wrote: »My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
You can recomp at any weight or bodyfat %. You may not be able to see the results easily when you aren't so lean of course but that doesn't change the process or the benefits...
Remember that deficit doesn't have to be large (at the tail end of my weight loss I was down to 1lb/month deficit) and it doesn't have to be every day. I'm a bit weird (in so many ways! ) but I feel far less restricted when cutting weight by mostly eating at maintenance and having odd days with a deficit. Just like recomp losing the last few pounds can take a long time if you wish.
I like your technique and have a small deficit also. My body establishes an annoying and stubborn homeostasis that it wants to remain at. So I have to lose a bit, maintain, and then work diligently to lose a bit more and then maintain.
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frankie671 wrote: »My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
You can recomp at any weight or bodyfat %. You may not be able to see the results easily when you aren't so lean of course but that doesn't change the process or the benefits.
Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.
Totally agree with the points made by @psulemon
Remember that deficit doesn't have to be large (at the tail end of my weight loss I was down to 1lb/month deficit) and it doesn't have to be every day. I'm a bit weird (in so many ways! ) but I feel far less restricted when cutting weight by mostly eating at maintenance and having odd days with a deficit. Just like recomp losing the last few pounds can take a long time if you wish.
Regarding....
Your health is far more important than vanity pounds or a certain look so don't risk triggering issues, be kind to yourself.The idea of a bulk and then a cut terrifies me (history of eating problems).
Thanks so much for your advice. On this point: 'Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.' do you mean that the only way to get that 'lean' look at my height would be to do a bulk and a cut? Sorry if I sound stupid!0 -
frankie671 wrote: »frankie671 wrote: »My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
You can recomp at any weight or bodyfat %. You may not be able to see the results easily when you aren't so lean of course but that doesn't change the process or the benefits.
Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.
Totally agree with the points made by @psulemon
Remember that deficit doesn't have to be large (at the tail end of my weight loss I was down to 1lb/month deficit) and it doesn't have to be every day. I'm a bit weird (in so many ways! ) but I feel far less restricted when cutting weight by mostly eating at maintenance and having odd days with a deficit. Just like recomp losing the last few pounds can take a long time if you wish.
Regarding....
Your health is far more important than vanity pounds or a certain look so don't risk triggering issues, be kind to yourself.The idea of a bulk and then a cut terrifies me (history of eating problems).
Thanks so much for your advice. On this point: 'Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.' do you mean that the only way to get that 'lean' look at my height would be to do a bulk and a cut? Sorry if I sound stupid!
Nope - bulk and cut isn't magic, you can get to your genetic potential either way.
Just suggesting that lean at your height and 120lbs might be ambitious or at least take quite a long time. Building muscle isn't a fast process irrespective of calorie balance (unless you are particularly gifted).
Does depend what you regard as lean of course, lean in physique competition terms is very different to lean in general population terms.0 -
frankie671 wrote: »frankie671 wrote: »My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
You can recomp at any weight or bodyfat %. You may not be able to see the results easily when you aren't so lean of course but that doesn't change the process or the benefits.
Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.
Totally agree with the points made by @psulemon
Remember that deficit doesn't have to be large (at the tail end of my weight loss I was down to 1lb/month deficit) and it doesn't have to be every day. I'm a bit weird (in so many ways! ) but I feel far less restricted when cutting weight by mostly eating at maintenance and having odd days with a deficit. Just like recomp losing the last few pounds can take a long time if you wish.
Regarding....
Your health is far more important than vanity pounds or a certain look so don't risk triggering issues, be kind to yourself.The idea of a bulk and then a cut terrifies me (history of eating problems).
Thanks so much for your advice. On this point: 'Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.' do you mean that the only way to get that 'lean' look at my height would be to do a bulk and a cut? Sorry if I sound stupid!
I don't like bulking because I tend to get larger arms and thighs than I like when I bulk. So recomp for me allows me to weigh the same and get more compact (ex. flatter belly, muscle definition, firmer arms and legs). I did choose to try out recomp because I had hit a plateau and figured I might as well do something productive in the meantime. I thought about it for a bit before I started and am glad I did because I got good results and changed my body shape for the positive.0 -
frankie671 wrote: »frankie671 wrote: »My question... anyone who knows a bit about body recomping, do you think I'm ready to do so or should I lose weight first? I'm 4ft 11in, aged 24, female, 120lbs, BMI of 24, body fat of 25%, have been weight training 4x a week for about 2 months, walk every day and do cardio for an hour on a Saturday. I don't mind my weight, it's just a number, but I want to get lean. Would trying to recomp be futile? Should I be aiming for a certain BMI first or something? I don't mind if it takes a long time, just want to know if it's worth actually doing. The idea of a bulk and then a cut terrifies me (history of eating problems).
You can recomp at any weight or bodyfat %. You may not be able to see the results easily when you aren't so lean of course but that doesn't change the process or the benefits.
Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.
Totally agree with the points made by @psulemon
Remember that deficit doesn't have to be large (at the tail end of my weight loss I was down to 1lb/month deficit) and it doesn't have to be every day. I'm a bit weird (in so many ways! ) but I feel far less restricted when cutting weight by mostly eating at maintenance and having odd days with a deficit. Just like recomp losing the last few pounds can take a long time if you wish.
Regarding....
Your health is far more important than vanity pounds or a certain look so don't risk triggering issues, be kind to yourself.The idea of a bulk and then a cut terrifies me (history of eating problems).
Thanks so much for your advice. On this point: 'Yes you can get leaner by recomping, but that's a bit different to getting lean at 4'11" and 120lbs.' do you mean that the only way to get that 'lean' look at my height would be to do a bulk and a cut? Sorry if I sound stupid!
Nope - bulk and cut isn't magic, you can get to your genetic potential either way.
Just suggesting that lean at your height and 120lbs might be ambitious or at least take quite a long time. Building muscle isn't a fast process irrespective of calorie balance (unless you are particularly gifted).
Does depend what you regard as lean of course, lean in physique competition terms is very different to lean in general population terms.
This is a key point! I'm talking general population terms. Competition physique is a whole other matter that I will never experience.
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Ah yes! Well I don't want to look competition lean (actually, I would love to, but I haven't quite got that level of dedication!) but lean as in maybe get to about 18%-20% body fat. I've always been good at losing large quantities of weight but I've never really shifted the fat so this time I am determinnnned!0
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frankie671 wrote: »Ah yes! Well I don't want to look competition lean (actually, I would love to, but I haven't quite got that level of dedication!) but lean as in maybe get to about 18%-20% body fat. I've always been good at losing large quantities of weight but I've never really shifted the fat so this time I am determinnnned!
Just continue doing what you are doing and 18-20% should be achievable and that is lean.1 -
frankie671 wrote: »Ah yes! Well I don't want to look competition lean (actually, I would love to, but I haven't quite got that level of dedication!) but lean as in maybe get to about 18%-20% body fat. I've always been good at losing large quantities of weight but I've never really shifted the fat so this time I am determinnnned!
In my "general population" world your profile pic looks lean. My perspective is rather subjective. Wow. @20% I would be doing the happy dance!0 -
Awesome! Watch this space
It's funny really, I never used to be a huge fan of exercise (always been active but never a gym goer) and for some reason something has 'clicked' this year and I now absolutely love it, can't wait to get down there every day. So hopefully, I will stick to this. 0 -
frankie671 wrote: »Awesome! Watch this space It's funny really, I never used to be a huge fan of exercise (always been active but never a gym goer) and for some reason something has 'clicked' this year and I now absolutely love it, can't wait to get down there every day. So hopefully, I will stick to this.
That's great, enjoy the ride.0 -
Where can we learn more about recomposition? I am at a weight im okay with, and have 20 to 23% BF depending on the method of measurement;all i really want right now is to recompose so i have more muscle as opposed to fat. (The jigggly bit between my thighs is still there,for example, whereas everywhere else i have slimmed down).
I currently do kickboxing 4 times a week, and bodyweight resistance training--not much else.is there a way to recompose with just this or must i lift?0 -
Where can we learn more about recomposition? I am at a weight im okay with, and have 20 to 23% BF depending on the method of measurement;all i really want right now is to recompose so i have more muscle as opposed to fat. (The jigggly bit between my thighs is still there,for example, whereas everywhere else i have slimmed down).
I currently do kickboxing 4 times a week, and bodyweight resistance training--not much else.is there a way to recompose with just this or must i lift?
This entire thread is about recomping. I'd suggest reading (skimming) it through as many of your questions have likely been answered.5 -
Where can we learn more about recomposition? I am at a weight im okay with, and have 20 to 23% BF depending on the method of measurement;all i really want right now is to recompose so i have more muscle as opposed to fat. (The jigggly bit between my thighs is still there,for example, whereas everywhere else i have slimmed down).
I currently do kickboxing 4 times a week, and bodyweight resistance training--not much else.is there a way to recompose with just this or must i lift?
-- progressive overload. Bodyweight resistance training alone isn't enough to recomp because your goal is to increase muscles. You have to progressively increase your weights to build muscle.
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lilaclovebird wrote: »Ive never been able get much better than her 10 month look (which is fantastic imo) plus sunflowerhippi gained 2 pounds.
Maybe a diet adjustment? Maybe lifting heavier?
I haven't really gotten much farther than probably where she was at the 8 month mark. :grumble: So I know THAT struggle.
I'm changing up my own routine and diet a little bit to see if I can get some more changes over the next few months.
Thanks. I was hoping Sunflowerhippi would share "how" specifically she did it. Amazing results!
Sorry I don't get onto a computer often to check back into threads. I am usually on here on my phone. I missed all these comments.
I got lazy with my diet and at around maintenance, within 100 calories or so plus or minus was my goal that I didn't always keep as the scale would tell me, but kept progressing with my lifting. I was in the middle of 2 big challenges I am participating in and I let that "break" mean a surplus for a bit. Opps I am also a sick sick little girl mentally and actually enjoy ab work lol so I do weighted decline sit ups (3-5 sets of 20 or so with varied 25-50lbs dumbbells), hanging weighted leg lifts (tucks, pikes, side bends), 45lb plate side bends. I do abs everyday on top of whatever my scheduled workout is. Then there is the ab use in deadlifts, squats, good mornings.
I also just am genetically lucky. I have what I would best describe/say is shallow ab muscles and even overweight they are visible. At 190lbs I could see the outline of them, now I am 50lbs less then that so even with my loose skin they are pretty visible flexed/unflexed.2
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