Recomposition: Maintaining weight while losing fat
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I like 3 meals and maybe an evening snack if I have room for it. I don't like mini-meals as grazing leads to me thinking about food all day long, which is not good for me.1
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I'm a 3 meals and evening snack type myself. My morning and afternoon snacks consist of coffee lol. Lots of coffee.1
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I only do 1 meal usually. Then graze the rest of the time.1
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sunflowerhippi wrote: »Random but does anyone else find they do better eating 3 larger meals a day vs smaller meals. Smaller meals I end up not satisfied and hungry and overeating where 3 larger meals hold me over longer between meals.
Meal timing and meal frequency will not make any difference in terms of weight loss or gain. Where they come into the equation is 1) In terms of performance for high level athletes, 2) In terms of satiety. For most people number 1 is not going to be an issue since they are not looking to compete at an international level where meal timing will make a difference. That means the second issue is what is important for most people, and there is a lot of variability between people in what works for them to be satisfied. For some few large meals are far more satisfying. For others, many small meals is more satisfying. The practical message of all this is find and eating pattern that works for you to keep at your calorie goal long term whatever that pattern might be. It is all about how it helps you as an individual comply to your goals.0 -
rileysowner wrote: »sunflowerhippi wrote: »Random but does anyone else find they do better eating 3 larger meals a day vs smaller meals. Smaller meals I end up not satisfied and hungry and overeating where 3 larger meals hold me over longer between meals.
Meal timing and meal frequency will not make any difference in terms of weight loss or gain. Where they come into the equation is 1) In terms of performance for high level athletes, 2) In terms of satiety. For most people number 1 is not going to be an issue since they are not looking to compete at an international level where meal timing will make a difference. That means the second issue is what is important for most people, and there is a lot of variability between people in what works for them to be satisfied. For some few large meals are far more satisfying. For others, many small meals is more satisfying. The practical message of all this is find and eating pattern that works for you to keep at your calorie goal long term whatever that pattern might be. It is all about how it helps you as an individual comply to your goals.
Yeah i figured as much. I just noticed the smaller I'm getting obviously my tdee is getting lower as well since 70 pounds of weight is a lot of mass to no longer be moving around. It's easier to function on 3 600 calorie meals than 6 300 calorie meals.
Seem to be more common then the diet industry would make you/me think to do normal meals not multi meals.1 -
I plan for a "normal" dinner (700-800 cals) with my family and a moderate lunch--around 400 calories. Then I use what is left on snacks and/or breakfast. Sometimes I don't eat breakfast if I'm not hungry and just have a larger afternoon snack. When your goal is 1500 or below, it is hard to do multiple meals and have them satisfy. At least for me. (Small person with low TDEE here. Like 1600-1700. Unless I run every day and I don't want to do that because it means I have to skip weights. So messes up recomp. Even at that I have to run at least twice a week to keep the gain in check. )0
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I've got a lot to learn - thread bookmarked1
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I also find I do better on 3 larger meals. I eat about every 3.5-4 hours... I have a big breakfast, a big lunch, a carb snack (sweet potato, brown rice, oats, etc), and a big dinner. It doesn't change my number of calories or macros, but what it has really helped is with my portion control. It's kind of like these are my meals for the day and I stick to them. And just when I am starting to get hungry, it's time to eat again.3
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Is one's eating schedule directly related in some way to recomposition (main topic of this excellent thread)? Or is it just a general satiation strategy?0
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Is one's eating schedule directly related in some way to recomposition (main topic of this excellent thread)? Or is it just a general satiation strategy?
As long as your eating schedule allows you to have a good strong workout, and gives your body something to recover with later - it's up to your ability to adhere.
So if a small snack 1 hr before getting off work and lifting helps performance, then some shifting of calories would be of benefit.
Or if you ate all your calories through the day prior to a late workout, and you went to bed hungry and body wants to start recovery then - well, that's no good.2 -
Agree w/Heybales. I workout three days a week, usually in the morning. I have a small bowl of Cheerios w/1 or 2% milk prior to going to the gym and have a homemade smoothie when I get back, a small lunch later in the day and then dinner. If I'm hungry later on I'll have a small snack between lunch & dinner. I tried the five - six small meals a day; didn't work for me; you just have to do what works for you. Definitely agree on Heybales comment that going to bed hungry (especially after a workout) is not good.
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Yes, this works for me. Three meals and I have a small snack before bed, like a 125 gram yogurt.sunflowerhippi wrote: »Random but does anyone else find they do better eating 3 larger meals a day vs smaller meals. Smaller meals I end up not satisfied and hungry and overeating where 3 larger meals hold me over longer between meals.
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Is one's eating schedule directly related in some way to recomposition (main topic of this excellent thread)? Or is it just a general satiation strategy?
As long as your eating schedule allows you to have a good strong workout, and gives your body something to recover with later - it's up to your ability to adhere.
So if a small snack 1 hr before getting off work and lifting helps performance, then some shifting of calories would be of benefit.
Or if you ate all your calories through the day prior to a late workout, and you went to bed hungry and body wants to start recovery then - well, that's no good.
Excersize in the mornings is when I may have a snack afterward if the mid day meal, which is the largest meal of the day, seems a long way away, and depends on the amount of excersize I got.
We have a traditional schedule. I don't lift or go to a gym, although I think the same applies. I make sure the snack, usually fruit and or nuts, isn't too close to meal times though because then I spoil my appetite for the main meal,which is always balanced and lots of freshly prepared and healthy foods.
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I usually have abt 1/2 c of 2% cottage cheese before bed most nights.0
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Am 5'6. I've been recomping for over a year (slow). Started recomp after losing too much weight. Originally attempted a crash diet with minimal exercise of any kind when I was obese at 190. I lost over 70 pounds, was lacking nutrition, lean mass, and was eating around 600-800 calories a day. Still had lots of body bad despite being thin. After starting recomp, I began to gain mass, a little bit of weight back, and have kept my weight stable while losing body fat and gaining more mass. Am currently 130 pounds, (32-23-34).
First row is original weight/obese. Second row is skinny-fat with ED. Third row is current.14 -
Amazing job; congrats!! 0
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Glad someone directed me to this thread!
I myself had reached goal 2 years ago but I was obsessed for 3 years getting there. Stressed, logged, weighted and measured everything, exercised 7 days a week etc. It caught up to me and this past year I crashed! Gained a good 10 lbs. now trying to get back into routine but not going as harsh as I did prior. No logging measuring etc. Just watching portions and baking good choices and trying to exercise 5 days a week. I'm hypo thyroid and struggling!!! Not 1 lb gone etc. I'm not going to give up cause I know before it was very slow coming off but it's sure discouraging! This time the lack of motivation is hard so I'm trying a new program. Befit in 90 and I like it but don't think there enough lifting in it???
Any suggestions ?0 -
Glad someone directed me to this thread!
I myself had reached goal 2 years ago but I was obsessed for 3 years getting there. Stressed, logged, weighted and measured everything, exercised 7 days a week etc. It caught up to me and this past year I crashed! Gained a good 10 lbs. now trying to get back into routine but not going as harsh as I did prior. No logging measuring etc. Just watching portions and baking good choices and trying to exercise 5 days a week. I'm hypo thyroid and struggling!!! Not 1 lb gone etc. I'm not going to give up cause I know before it was very slow coming off but it's sure discouraging! This time the lack of motivation is hard so I'm trying a new program. Befit in 90 and I like it but don't think there enough lifting in it???
Any suggestions ?
Hey... glad to see you are back in the game. Is your hypo under control through meds?
If you are going to try and make the best of something like a recomp, then a solid progressive overload lifting routine would be ideal (like a StrongCurves, NROL4W, etc..) but if you have limitations of equipment or inability to get to a gym, then there are a few full body dumbbell routines in the link I posted, as well as body weight programs.
Anecdotally, some of the women I have seen with great success with hypo, tend to limit carbs a bit and increase fats. Protein should be about .8g to 1g per lb of weight (since you are fairly lean).1 -
Glad someone directed me to this thread!
I myself had reached goal 2 years ago but I was obsessed for 3 years getting there. Stressed, logged, weighted and measured everything, exercised 7 days a week etc. It caught up to me and this past year I crashed! Gained a good 10 lbs. now trying to get back into routine but not going as harsh as I did prior. No logging measuring etc. Just watching portions and baking good choices and trying to exercise 5 days a week. I'm hypo thyroid and struggling!!! Not 1 lb gone etc. I'm not going to give up cause I know before it was very slow coming off but it's sure discouraging! This time the lack of motivation is hard so I'm trying a new program. Befit in 90 and I like it but don't think there enough lifting in it???
Any suggestions ?
Hey... glad to see you are back in the game. Is your hypo under control through meds?
If you are going to try and make the best of something like a recomp, then a solid progressive overload lifting routine would be ideal (like a StrongCurves, NROL4W, etc..) but if you have limitations of equipment or inability to get to a gym, then there are a few full body dumbbell routines in the link I posted, as well as body weight programs.
Anecdotally, some of the women I have seen with great success with hypo, tend to limit carbs a bit and increase fats. Protein should be about .8g to 1g per lb of weight (since you are fairly lean).
Thank you! No it's not under control at all. I feel like crap, saw a new endo dr and she didn't do much. Upper my meds in late aug. went for my blood work today to see what my numbers look like but I don't think it's going to make a difference!
. I know it plays a huge role as I'm utterly exhausted daily!!!
I have select tech weights at home and that it. No gym access or anything. I only get 30 min a day to exercise.... which links are you talking about? For st home dumbbell programs?
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Glad someone directed me to this thread!
I myself had reached goal 2 years ago but I was obsessed for 3 years getting there. Stressed, logged, weighted and measured everything, exercised 7 days a week etc. It caught up to me and this past year I crashed! Gained a good 10 lbs. now trying to get back into routine but not going as harsh as I did prior. No logging measuring etc. Just watching portions and baking good choices and trying to exercise 5 days a week. I'm hypo thyroid and struggling!!! Not 1 lb gone etc. I'm not going to give up cause I know before it was very slow coming off but it's sure discouraging! This time the lack of motivation is hard so I'm trying a new program. Befit in 90 and I like it but don't think there enough lifting in it???
Any suggestions ?
Hey... glad to see you are back in the game. Is your hypo under control through meds?
If you are going to try and make the best of something like a recomp, then a solid progressive overload lifting routine would be ideal (like a StrongCurves, NROL4W, etc..) but if you have limitations of equipment or inability to get to a gym, then there are a few full body dumbbell routines in the link I posted, as well as body weight programs.
Anecdotally, some of the women I have seen with great success with hypo, tend to limit carbs a bit and increase fats. Protein should be about .8g to 1g per lb of weight (since you are fairly lean).
Thank you! No it's not under control at all. I feel like crap, saw a new endo dr and she didn't do much. Upper my meds in late aug. went for my blood work today to see what my numbers look like but I don't think it's going to make a difference!. I know it plays a huge role as I'm utterly exhausted daily!!!
I have select tech weights at home and that it. No gym access or anything. I only get 30 min a day to exercise.... which links are you talking about? For st home dumbbell programs?
If you clicked on the works StronCruves, etc.. there was an embedded link. I have a thread that has a ton of lifting programs. I would check out the M&S program in the dumbbell/beginner section. It's a solid program that I have used with some clients that are just getting into lifting.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Good luck getting the meds worked out. That is going to play an immense role in this.
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I know and it's so hard when your not optimal for anything to work. I can eat like a mouse and eat whole foods and exercise and get no where! I'm very curious what my numbers are and I'll have a hard time not phoning till Friday or Monday to see what they were!
Do I had started a program called befit in 90 a week and a half ago. What do u know about it? Should I even continue with it0 -
KrazyKrissyy wrote: »Am 5'6. I've been recomping for over a year (slow). Started recomp after losing too much weight. Originally attempted a crash diet with minimal exercise of any kind when I was obese at 190. I lost over 70 pounds, was lacking nutrition, lean mass, and was eating around 600-800 calories a day. Still had lots of body bad despite being thin. After starting recomp, I began to gain mass, a little bit of weight back, and have kept my weight stable while losing body fat and gaining more mass. Am currently 130 pounds, (32-23-34).
First row is original weight/obese. Second row is skinny-fat with ED. Third row is current.
You look great. Strong and healthy!2 -
I know and it's so hard when your not optimal for anything to work. I can eat like a mouse and eat whole foods and exercise and get no where! I'm very curious what my numbers are and I'll have a hard time not phoning till Friday or Monday to see what they were!
Do I had started a program called befit in 90 a week and a half ago. What do u know about it? Should I even continue with it
I don't know anything of it, but it looks kind of like a P90X knock off. It may be worth giving it a go for a cycle to see if it provides any benefit.0 -
See I never did p90x but thought it looked a lot harder then this! This has a 5 min warm up and then 3 different 10 min programs. One 10 min weights and then either a cardio, mma, yoga etc I just thought 10 min of lifting wS not nearly enough?0
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See I never did p90x but thought it looked a lot harder then this! This has a 5 min warm up and then 3 different 10 min programs. One 10 min weights and then either a cardio, mma, yoga etc I just thought 10 min of lifting wS not nearly enough?
That is definitely going to be suboptimal. Since you have selecttechs, why not do the M&S program on the lifting days and use befit for your cardio or aerobic days.0 -
Yes I think so....I find the days with weight I gave to pause it so much to change my select techs. It drives me nuts, otherwise one exercise is way too light and no challenge and the next I struggle at getting 4-5 in!
I think I'll do their warm up daily and then do that program u have me m/w/f and the other days I'll rotate the cardio, mma, conditioning and yoga1 -
Yes I think so....I find the days with weight I gave to pause it so much to change my select techs. It drives me nuts, otherwise one exercise is way too light and no challenge and the next I struggle at getting 4-5 in!
I think I'll do their warm up daily and then do that program u have me m/w/f and the other days I'll rotate the cardio, mma, conditioning and yoga
Probably a solid approach to start. If you have questions, let me know.0 -
So with the m&s program do I do each exercise once, go through them all and repeat till I've done them all 3 times? Or go back to back for all 3 sets.0
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