Recomposition: Maintaining weight while losing fat
Replies
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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?
I've done P90X and it wasn't really that bad despite hearing the opposite from several people. It is just a bigger time commitment than I was hoping. Maybe try P90X3 (mass), which only takes 30 minutes and you can do most of the exercises with one set of weights.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?
I've done P90X and it wasn't really that bad despite hearing the opposite from several people. It is just a bigger time commitment than I was hoping. Maybe try P90X3 (mass), which only takes 30 minutes and you can do most of the exercises with one set of weights.
If anything, P90X (1) is going to be the best. It's more focused on weight training, less on "functional" fitness. There is actually less weight training in P90X2 and P90X3. If anything, body beast would be the best choice. My biggest issue is you only hit muscle groups once a week, which is highly inefficient. 2 to 4 times a week is more ideal to address muscle protein synthesis which is active, in newer lifters, within a 24 to 36 hour time period. And if you want muscle growth, that is important.0 -
Agree w/Psulemon; I do full-body 3 times a week. Was doing heavy (4 sets of 5-8 reps) and just recently went back to lighter weights and higher reps (if only for a short while just to change it up). I have had to increase my cals because of increasing muscle mass (even at 60+) and am having a hard time maintaining my weight. I spend very little time on the treadmill (15 - 20) and I don't do steady-state. I warm up then go as fast as I can then slow it down; do this until my time is up. I have lost inches off my hips, waist and thighs and increased my muscle mass doing this. Will probably go back to heavier weights next month sometime.
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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?
I've done P90X and it wasn't really that bad despite hearing the opposite from several people. It is just a bigger time commitment than I was hoping. Maybe try P90X3 (mass), which only takes 30 minutes and you can do most of the exercises with one set of weights.
If anything, P90X (1) is going to be the best. It's more focused on weight training, less on "functional" fitness. There is actually less weight training in P90X2 and P90X3. If anything, body beast would be the best choice. My biggest issue is you only hit muscle groups once a week, which is highly inefficient. 2 to 4 times a week is more ideal to address muscle protein synthesis which is active, in newer lifters, within a 24 to 36 hour time period. And if you want muscle growth, that is important.
I just don't have the time p90x requires etc as I get 30 min! I hated p90x3!!! Too much body weight exercises for me and couldn't keep motivated as I lost most of definition I gained with Chalean extreme! I also tried body beast but just could not get into it. Most days o didn't have enough time, I didn't like the trainer and didn't like the different set ups they had. I want simple to the point with little equipment.
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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?
I've done P90X and it wasn't really that bad despite hearing the opposite from several people. It is just a bigger time commitment than I was hoping. Maybe try P90X3 (mass), which only takes 30 minutes and you can do most of the exercises with one set of weights.
If anything, P90X (1) is going to be the best. It's more focused on weight training, less on "functional" fitness. There is actually less weight training in P90X2 and P90X3. If anything, body beast would be the best choice. My biggest issue is you only hit muscle groups once a week, which is highly inefficient. 2 to 4 times a week is more ideal to address muscle protein synthesis which is active, in newer lifters, within a 24 to 36 hour time period. And if you want muscle growth, that is important.
I just don't have the time p90x requires etc as I get 30 min! I hated p90x3!!! Too much body weight exercises for me and couldn't keep motivated as I lost most of definition I gained with Chalean extreme! I also tried body beast but just could not get into it. Most days o didn't have enough time, I didn't like the trainer and didn't like the different set ups they had. I want simple to the point with little equipment.
I think a good supplemental with the MS workout could be CLX if your body does well with recovery and its time fitting. Its basically what i do.. 3 day full body and bb programs for cardio/edurance. Its worked so far.0 -
But wouldn't that be too much lifting? Also cause clx does whole body ? I thought I would need cardio / endurance my other 2 days?0
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I'm 5'6" and 135 pounds. I'm sort of flabby and I just started stronglifts a few weeks ago. I'd like to gain a bit of muscle. Should I be eating at maintenance and doing this recomposition stuff or should I stay at a slight deficit? I could technically lose more weight but I'm right in the middle of the healthy weight range. I want my abs to show and I know that requires losing quite a bit of fat.2
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Kelll12123 wrote: »I'm 5'6" and 135 pounds. I'm sort of flabby and I just started stronglifts a few weeks ago. I'd like to gain a bit of muscle. Should I be eating at maintenance and doing this recomposition stuff or should I stay at a slight deficit? I could technically lose more weight but I'm right in the middle of the healthy weight range. I want my abs to show and I know that requires losing quite a bit of fat.
Recomposition is done at maintenance usually. A small deficit would be going into a bulk/cut type of approach.0 -
Ya that was my plan but u confused me, lol .. when you mentioned clx. I don't care for the 2 no lifting videos of clx and used to always sub those with other programs like t25/ combat etc. So I think I'll try that m/s program u suggested 3 days and I'll do befit in 90 the other 2 with their cardio and mma videos.
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Ya that was my plan but u confused me, lol .. when you mentioned clx. I don't care for the 2 no lifting videos of clx and used to always sub those with other programs like t25/ combat etc. So I think I'll try that m/s program u suggested 3 days and I'll do befit in 90 the other 2 with their cardio and mma videos.
Good plan.0 -
Kelll12123 wrote: »I'm 5'6" and 135 pounds. I'm sort of flabby and I just started stronglifts a few weeks ago. I'd like to gain a bit of muscle. Should I be eating at maintenance and doing this recomposition stuff or should I stay at a slight deficit? I could technically lose more weight but I'm right in the middle of the healthy weight range. I want my abs to show and I know that requires losing quite a bit of fat.
I am the same stats and under 20% body fat so your scale weight isn't bad, my abs show. I am still working on dropping about 5lbs more though now due to a challenge I am in. If you set for recomp you would aim for maintenance or right around it. I aim for 50cal or so under in case of logging errors. Give it at least 3-4 months and then take measurements. do before and after pics and measurements. Avoid the scale for that time as well. IF you have spent a lot of time working on loosing weight I know that is hard, but it is also hard to see the scale go up and fluctuate as well so staying away is a good thing.0 -
sunflowerhippi wrote: »Kelll12123 wrote: »I'm 5'6" and 135 pounds. I'm sort of flabby and I just started stronglifts a few weeks ago. I'd like to gain a bit of muscle. Should I be eating at maintenance and doing this recomposition stuff or should I stay at a slight deficit? I could technically lose more weight but I'm right in the middle of the healthy weight range. I want my abs to show and I know that requires losing quite a bit of fat.
I am the same stats and under 20% body fat so your scale weight isn't bad, my abs show. I am still working on dropping about 5lbs more though now due to a challenge I am in. If you set for recomp you would aim for maintenance or right around it. I aim for 50cal or so under in case of logging errors. Give it at least 3-4 months and then take measurements. do before and after pics and measurements. Avoid the scale for that time as well. IF you have spent a lot of time working on loosing weight I know that is hard, but it is also hard to see the scale go up and fluctuate as well so staying away is a good thing.
THANK YOU!!! This is exactly what I needed to know. I'm seeing some pretty huge fluctuations on the scale. Before I started lifting I was around 133 pounds, but this morning I was 138.80 -
Bumping0
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Just thought I'd report back on progress - I've been progressively overloading on the weights machines at the new gym for just over 3 months, and eating at or just over maintenance, trying to concentrate on getting enough protein, etc. My weight hasn't changed at all over that time - but I've obviously started to recomp and get smaller - I needed to buy new bras yesterday - 2 inches down on the band size!! I've never been so small!
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Recently I have felt a burn out in the gym. My main focus for the past couple of months has been running, and because of that I have felt some of my muscle waste away so I would like to focus more on weights and recomp. Currently I am going to the gym 5 days a week. 4 days I do 35 minutes of moderate cardio on the elliptical or tredmill (running) followed by 25 minutes of weights and the 5th day and hour of cardio. I eat between 2.300-2.400 cals a day and maintain on that. Lately though I have noticed every other week I get run down with a cold, takes a few days to recover and then it happens all over again...I feel run down and I have a feeling it is because I am trying to lift heavy and keep up with the cardio. My problem is I LOVE my cardio so I would like some ideas on how some of you balance your cardio with your lifting when recomping. I am currently 5'7 134pounds, not sure what my body fat percentage is.
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Kind of recomp related so I thought I'd ask in here. My husband sprung and bought me the Olympic bar and plates so I can lift as my cross training days for running Hal Higdon's Intermediate 2 marathon program.
Has anyone in here run a marathon training program in conjunction with lifting or running a recomp? Advice? Recommendations for a lifting program that might be better with HH? I have been looking at KetoGains 5x5 but am not married to that idea if there is better programming to consider. Also the marathon is more than six months out so I feel like integrating lifting as cross training at this point won't be detrimental? I plan on running Intermediate 2 and then Advanced 1 directly afterward if that matters
TIA ! 1 -
@ChelzFitRecently I have felt a burn out in the gym. My main focus for the past couple of months has been running, and because of that I have felt some of my muscle waste away so I would like to focus more on weights and recomp. Currently I am going to the gym 5 days a week. 4 days I do 35 minutes of moderate cardio on the elliptical or tredmill (running) followed by 25 minutes of weights and the 5th day and hour of cardio. I eat between 2.300-2.400 cals a day and maintain on that. Lately though I have noticed every other week I get run down with a cold, takes a few days to recover and then it happens all over again...I feel run down and I have a feeling it is because I am trying to lift heavy and keep up with the cardio. My problem is I LOVE my cardio so I would like some ideas on how some of you balance your cardio with your lifting when recomping. I am currently 5'7 134pounds, not sure what my body fat percentage is.
I'm a cyclist and a strength trainer rather than runner / strength trainer but think if you have serious cardio and strength goals you are far better dedicating a complete session to one or the other rather than mixing.
When I lift I want to lift properly and when I do cardio I want to do cardio with complete focus. Alternate days is my preferred option.
35 minutes of cardio and 25 minutes of strength training really wouldn't do anything for me, are you really taxing yourself in just 25 minutes of lifting? Hitting your maximums and putting real stress on your muscles?
Is that 35 minutes of cardio really doing to progress you towards your running goals?
(I'm assuming you want to run longer than that....)
I was doing 100+ miles a week in summer and strength training and although I felt some soreness and fatigue I certainly didn't feel burned out and still progressed my strength despite cycling being prioritised. Think you need to program your workouts better.8 -
I have been working out with weights for over a year and a half but still have love handles and lower stomach fat but not obviously so. I was still eating unhealthy snacks and desserts but now I've largely cut them out. I don't want to lose muscle that i've gained, my maintenance is 2439 and I'm aiming at 2100 to 2200 calories daily with adequate protein. Trying to solve the 'skinny fat' problem.0
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While losing weight is a challenge, maintenance is far more tougher.4
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Richard1968mfp wrote: »I have been working out with weights for over a year and a half but still have love handles and lower stomach fat but not obviously so. I was still eating unhealthy snacks and desserts but now I've largely cut them out. I don't want to lose muscle that i've gained, my maintenance is 2439 and I'm aiming at 2100 to 2200 calories daily with adequate protein. Trying to solve the 'skinny fat' problem.
What is your workout plan? What are your stats?1 -
Women building muscle anecdote: I did hydrostatic testing 6 months ago and weighed 151 with 18.8% bf. Last week weighed in at 153 with 17.8%. According to the test my lean mass went up from 122 to 125 lb, and my fat dropped by 1 lb. I don't know what the margin or error is, but I reportedly look leaner (people ask if I have lost weight). I eat low-carb, high fat because I am type I diabetic.2
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Women building muscle anecdote: I did hydrostatic testing 6 months ago and weighed 151 with 18.8% bf. Last week weighed in at 153 with 17.8%. According to the test my lean mass went up from 122 to 125 lb, and my fat dropped by 1 lb. I don't know what the margin or error is, but I reportedly look leaner (people ask if I have lost weight). I eat low-carb, high fat because I am type I diabetic.
Its potential there is some muscle but iirc the hydrostatics cant differentiate between the types of lbm (water, muscle, tissue, etc...). But if you like the results it doesn't really matter and its working.1 -
What does cardio look like? Should I be doing HIIT? LISS?0
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@amiraryceWhat does cardio look like? Should I be doing HIIT? LISS?
Do whatever you feel gets you towards your fitness goals and you actually enjoy. Or do both, or neither.....
I do a load of medium intensity cardio and long duration interval training as that suits my goals.
I rarely do LISS and never do HIIT (proper HIIT) as that's pointless and possibly counter-productive for me.
It's my weight training that provides the majority of muscle stimulus for growth.
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Women building muscle anecdote: I did hydrostatic testing 6 months ago and weighed 151 with 18.8% bf. Last week weighed in at 153 with 17.8%. According to the test my lean mass went up from 122 to 125 lb, and my fat dropped by 1 lb. I don't know what the margin or error is, but I reportedly look leaner (people ask if I have lost weight). I eat low-carb, high fat because I am type I diabetic.
This is not a aimed at you but your results perfectly highlight why I don't think recomp is the best course of action for most people. The margin of error for hydrostatic weighing is quoted to be around 3% which your measurements are well within.
Assuming one moves from a deficit to maintenance or a surplus, then some of the LBM gain will be water/glycogen. I have seen people gain between 1-9lbs of water/glycogen very early on.
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trigden1991 wrote: »Women building muscle anecdote: I did hydrostatic testing 6 months ago and weighed 151 with 18.8% bf. Last week weighed in at 153 with 17.8%. According to the test my lean mass went up from 122 to 125 lb, and my fat dropped by 1 lb. I don't know what the margin or error is, but I reportedly look leaner (people ask if I have lost weight). I eat low-carb, high fat because I am type I diabetic.
This is not a aimed at you but your results perfectly highlight why I don't think recomp is the best course of action for most people. The margin of error for hydrostatic weighing is quoted to be around 3% which your measurements are well within.
Assuming one moves from a deficit to maintenance or a surplus, then some of the LBM gain will be water/glycogen. I have seen people gain between 1-9lbs of water/glycogen very early on.
Two logical fallacies here...
The 3% margin for error works both ways!
So the results could equally be better than the scan results indicate.
This is an assumption which does not apply to everyone, not everyone in a deficit is glycogen depleted.Assuming one moves from a deficit to maintenance or a surplus, then some of the LBM gain will be water/glycogen.3 -
trigden1991 wrote: »Women building muscle anecdote: I did hydrostatic testing 6 months ago and weighed 151 with 18.8% bf. Last week weighed in at 153 with 17.8%. According to the test my lean mass went up from 122 to 125 lb, and my fat dropped by 1 lb. I don't know what the margin or error is, but I reportedly look leaner (people ask if I have lost weight). I eat low-carb, high fat because I am type I diabetic.
This is not a aimed at you but your results perfectly highlight why I don't think recomp is the best course of action for most people. The margin of error for hydrostatic weighing is quoted to be around 3% which your measurements are well within.
Assuming one moves from a deficit to maintenance or a surplus, then some of the LBM gain will be water/glycogen. I have seen people gain between 1-9lbs of water/glycogen very early on.
The higher end of glycogen only would occur if you are coming off a low carb or low calorie diet. If a person is on a moderator diet with moderate carbs, the increase in calories will be minimal in terms of glycogen storage. Also, taking into consideration, that when the average person increases calories, its generally not pure carbs. Many increase fats since it's easier to add calories. Most people I see in the gaining weight section, gain 2-4 lbs at most. And that is also not pure glycogen anyways because it is also an increase on waste from additional food.2 -
trigden1991 wrote: »Women building muscle anecdote: I did hydrostatic testing 6 months ago and weighed 151 with 18.8% bf. Last week weighed in at 153 with 17.8%. According to the test my lean mass went up from 122 to 125 lb, and my fat dropped by 1 lb. I don't know what the margin or error is, but I reportedly look leaner (people ask if I have lost weight). I eat low-carb, high fat because I am type I diabetic.
This is not a aimed at you but your results perfectly highlight why I don't think recomp is the best course of action for most people. The margin of error for hydrostatic weighing is quoted to be around 3% which your measurements are well within.
Assuming one moves from a deficit to maintenance or a surplus, then some of the LBM gain will be water/glycogen. I have seen people gain between 1-9lbs of water/glycogen very early on.
The higher end of glycogen only would occur if you are coming off a low carb or low calorie diet. If a person is on a moderator diet with moderate carbs, the increase in calories will be minimal in terms of glycogen storage. Also, taking into consideration, that when the average person increases calories, its generally not pure carbs. Many increase fats since it's easier to add calories. Most people I see in the gaining weight section, gain 2-4 lbs at most. And that is also not pure glycogen anyways because it is also an increase on waste from additional food.
Would this also be true for someone who stays low carb and runs a recomp?0
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