Recomposition: Maintaining weight while losing fat
Replies
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JessicaMcB wrote: »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?
If you increase food consumption, you would increase waste. If you stayed low carb and didn't increase grams of carbs, then glycogen won't really change much. But you still have to consider sodium levels and natural body weight fluctuations associated with cycle.2 -
Considering 500 calories worth of stored glucose in the muscle along with attached water would weigh about 1 lb only - the water weight gain from coming out of deep diet still isn't that much - and that's only if the person had been doing intense cardio and the body was just itching to store more carbs when it finally got them.
I doubt a diet that deep would allow that intense of a cardio workout.
I'm sure any workout would feel intense though, just not what it could be.0 -
Jessica, have you considered a cyclic ketogenic diet to decrease the negative aspects of glycogen depletion? (3 days keto then one day high carb)
http://www.bodybuilding.com/fun/glen12.htm0 -
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.
IMO recomp is great for certain individuals who don't want to bulk but do have time to achieve some definition in the legs and arms and develop a smaller waistline. Women are perfect candidates IMO because some of us do not want to bulk while gaining muscle. I don't want to go up in weight. Ever.
I'm interested in looking good/okay in a bathing suit not in being bodybuilder competition material. I love recomp because I can eat at maintenance level and still improve and change my body shape. Win-win.
http://romanfitnesssystems.com/articles/body-recomp/3 -
Can someone tell me what my daily macronutrient intake should be?
I want to maintain my weight while cutting my lower stomach fat..0 -
aadilmkhan871 wrote: »Can someone tell me what my daily macronutrient intake should be?
I want to maintain my weight while cutting my lower stomach fat..
I assume that is not you in your profile picture............
Set MFP up, select your weight loss goal and eat that number of calories. Also you can't spot reduce fat.1 -
aadilmkhan871 wrote: »Can someone tell me what my daily macronutrient intake should be?
I want to maintain my weight while cutting my lower stomach fat..
Well macro's wont' cut at your lower stomach, but general guidelines for macros are:
p - .8-1g /lb of lean body mass
f - .35-.6g
c - rest
There is personal variation. So you can go higher fat and lower carb and if you would like, you can go up to 1g of pro per lb of weight or a little higher. Whatever is really going to make you sustain your calories over a period of time and train hard.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.
IMO recomp is great for certain individuals who don't want to bulk but do have time to achieve some definition in the legs and arms and develop a smaller waistline. Women are perfect candidates IMO because some of us do not want to bulk while gaining muscle. I don't want to go up in weight. Ever.
I'm interested in looking good/okay in a bathing suit not in being bodybuilder competition material. I love recomp because I can eat at maintenance level and still improve and change my body shape. Win-win.
http://romanfitnesssystems.com/articles/body-recomp/
@DebSozo
That is a pretty dreadful article full of nonsense and silly rules which actually are personal optional choices and absolutely not requirements for successful recomp. That's just someone trying to make a buck by making something totally normal sound complicated and requiring forcing.
Just two examples: neither calorie cycling or macro precision are required.7 -
"sijomial wrote:DebSozo wrote:
@DebSozo
That is a pretty dreadful article full of nonsense and silly rules which actually are personal optional choices and absolutely not requirements for successful recomp. That's just someone trying to make a buck by making something totally normal sound complicated and requiring forcing.
Just two examples: neither calorie cycling or macro precision are required.
Glad to hear it - I just read that article & thought 'screw that then' if it's that involved- I thought i could recomp by eating at more or less maintenance & doing strength training a few times a week & keeping an eye on protein3 -
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.
IMO recomp is great for certain individuals who don't want to bulk but do have time to achieve some definition in the legs and arms and develop a smaller waistline. Women are perfect candidates IMO because some of us do not want to bulk while gaining muscle. I don't want to go up in weight. Ever.
I'm interested in looking good/okay in a bathing suit not in being bodybuilder competition material. I love recomp because I can eat at maintenance level and still improve and change my body shape. Win-win.
http://romanfitnesssystems.com/articles/body-recomp/
@DebSozo
That is a pretty dreadful article full of nonsense and silly rules which actually are personal optional choices and absolutely not requirements for successful recomp. That's just someone trying to make a buck by making something totally normal sound complicated and requiring forcing.
Just two examples: neither calorie cycling or macro precision are required.
Thanks-- I love recomp and plan to continue. I won't post on this thread anymore.
I'm going to calorie cycle as the entire one week averages work better for me than keeping a steady daily amount.
Take care everyone. And thanks again.0 -
@DebSozotrigden1991 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.
IMO recomp is great for certain individuals who don't want to bulk but do have time to achieve some definition in the legs and arms and develop a smaller waistline. Women are perfect candidates IMO because some of us do not want to bulk while gaining muscle. I don't want to go up in weight. Ever.
I'm interested in looking good/okay in a bathing suit not in being bodybuilder competition material. I love recomp because I can eat at maintenance level and still improve and change my body shape. Win-win.
http://romanfitnesssystems.com/articles/body-recomp/
@DebSozo
That is a pretty dreadful article full of nonsense and silly rules which actually are personal optional choices and absolutely not requirements for successful recomp. That's just someone trying to make a buck by making something totally normal sound complicated and requiring forcing.
Just two examples: neither calorie cycling or macro precision are required.
Thanks-- I love recomp and plan to continue. I won't post on this thread anymore.
I'm going to calorie cycle as the entire one week averages work better for me than keeping a steady daily amount.
Take care everyone. And thanks again.
Not attacking you in the slightest Deb - just attacking the berk who wrote that broscience drivel.
Yes I love recomp too and it's been very successful for me.
Apart from strength training 3 times a week I do none of the rest of the "rules" that clown thinks are necessary, I even push my legs to failure - shock horror!
Guess my 100 mile cycle rides don't count as a workout either.....
I've not even logged my food intake for months, there's far too much emphasis on calories and nowhere near enough on training effectively - and that's the stimulus for muscle development.
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Alright, just had a weigh in with my trainer and figured I'd add in some information about my recomposition. I bulked from October 2013 to October 2015, then I maintained while lifting. I don't have stats from start to end of bulk or from start of recomp to now. I did mine different because most people recomp after losing weight and I did it after gaining weight. My recomp was also not done on purpose, but more along the lines of not wanting to cut yet while still lifting.
Over the last three months of recomp I have gained two pounds of lean mass (lean includes some water) and lost half a pound of fat. I've been doing PHUL with an extra shoulder day. I didn't really log food during my bulk or maintenance because I get burnt out with precision during the cutting phase.
Despite the fact that I am around 24% body fat there's a visible difference in leanness over several areas. I wish I took pictures more often to show.5 -
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.
IMO recomp is great for certain individuals who don't want to bulk but do have time to achieve some definition in the legs and arms and develop a smaller waistline. Women are perfect candidates IMO because some of us do not want to bulk while gaining muscle. I don't want to go up in weight. Ever.
I'm interested in looking good/okay in a bathing suit not in being bodybuilder competition material. I love recomp because I can eat at maintenance level and still improve and change my body shape. Win-win.
http://romanfitnesssystems.com/articles/body-recomp/
Yes, this was just a 6-month report so it could be margin of error here. I gave no context. Since 2013, I have gone from a size 10 at 153-5 lb, to a size 6 at 151-153 lb. I am not sure what my bodyfat was when I started, but in 2014 it was around 25% and has consistently gone down. I love recomp because I eat a lot and have tons of energy and strength to keep getting better at weightlifting. My waist has gotten smaller while my butt keeps getting bigger and better, and I have definition in my arms and back for the first time in my life. My body looks really different. It's a long-term project.10 -
From what it sounds like you have done a bit of recomposition in that time frame. If your clothes fit looser and you have lost inches without losing weight that's an indication that you are losing fat while building muscle. You don't have to try to rush to get to the end and it sounds like you are going at a pace that suits your needs.
This is great to know because this is where I've been the past few months!
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Bump. Because I miss seeing new posts on this thread.0
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I've had recomp on my mind for a couple of months now. I hit my goal of 176 a while back and have been fluctuating between that and 180 ever since, pretty steadily, while working hard at body weight exercises and dumbbell routines.
I'm hoping that I'm progressing here, because I'm just not seeing any development, size that is. On the plus side I'm definitely seeing endurance and strength gains but for a wall I hit a week or two ago.
I'll get it figured out eventually. I just don't know enough about all the particulars of training right now, or exactly what to expect and when to expect it.
That said, I do feel worlds better than a year ago, so there's that. 7 -
Bumping for the new year 2
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Ditto!
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I've read this entire thread and I'm eager to start this. I just have a very stubborn 5-10 to go and the holidays slowed me down a bit. I'll probably re-read this thing again before I start. I'll make sure to measure at the beginning as well. Should be fun to watch the changes.4
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I've had recomp on my mind for a couple of months now. I hit my goal of 176 a while back and have been fluctuating between that and 180 ever since, pretty steadily, while working hard at body weight exercises and dumbbell routines.
I'm hoping that I'm progressing here, because I'm just not seeing any development, size that is. On the plus side I'm definitely seeing endurance and strength gains but for a wall I hit a week or two ago.
I'll get it figured out eventually. I just don't know enough about all the particulars of training right now, or exactly what to expect and when to expect it.
That said, I do feel worlds better than a year ago, so there's that.
Have you been taking pictures? I find some of the places I measure don't change, but I sure look different! Stuff moves around.4 -
I've had recomp on my mind for a couple of months now. I hit my goal of 176 a while back and have been fluctuating between that and 180 ever since, pretty steadily, while working hard at body weight exercises and dumbbell routines.
I'm hoping that I'm progressing here, because I'm just not seeing any development, size that is. On the plus side I'm definitely seeing endurance and strength gains but for a wall I hit a week or two ago.
I'll get it figured out eventually. I just don't know enough about all the particulars of training right now, or exactly what to expect and when to expect it.
That said, I do feel worlds better than a year ago, so there's that.
Have you been taking pictures? I find some of the places I measure don't change, but I sure look different! Stuff moves around.
I still haven't. I just forget lol. You're certainly right though.0 -
When I couldn't focus on losing any more, I ended up doing more or less a recomp. Left is prior to beginning lifting, right is probably about a year into it, about 7 pounds lighter. I do still want to drop some fat but recomp kept me sane when I just wasn't in the mindset to lose.
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When I couldn't focus on losing any more, I ended up doing more or less a recomp. Left is prior to beginning lifting, right is probably about a year into it, about 7 pounds lighter. I do still want to drop some fat but recomp kept me sane when I just wasn't in the mindset to lose.
Wow! Great job!1 -
Totally agree; awesome!! 0
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Hi all
I've been signposted to this thread as I'm at a bit of a dead end weight loss wise. Well, I say dead end - I'm just unsure what I need to be doing.
My stats are:
Age: 30
Sex: F
Height: 5'4''
Weight: 58kg/127lb
Body fat: 35.2%
BMI: 22
So as you can see my BMI is in the healthy range but my body fat % is waaaaaaaay out of whack. What should I be doing? If I set MFP to 'lose' it's difficult because I'm in the healthy range BMI and not massively overweight. I have started a gym program of HIIT combined with pilates and core classes, and some steady state cardio. However I'm really confused as what I should be aiming for calorie wise and what I should be doing exercise wise to lessen the body fat %. All advice is really welcome as I'm so frustrated about this, I keep reading different things!
Thanks
H0 -
hbunting86 wrote: »Hi all
I've been signposted to this thread as I'm at a bit of a dead end weight loss wise. Well, I say dead end - I'm just unsure what I need to be doing.
My stats are:
Age: 30
Sex: F
Height: 5'4''
Weight: 58kg/127lb
Body fat: 35.2%
BMI: 22
So as you can see my BMI is in the healthy range but my body fat % is waaaaaaaay out of whack. What should I be doing? If I set MFP to 'lose' it's difficult because I'm in the healthy range BMI and not massively overweight. I have started a gym program of HIIT combined with pilates and core classes, and some steady state cardio. However I'm really confused as what I should be aiming for calorie wise and what I should be doing exercise wise to lessen the body fat %. All advice is really welcome as I'm so frustrated about this, I keep reading different things!
Thanks
H
Priority 1 should be starting a weightlifting program. I have been on Stronglifts 5x5 and love it. I wish I had lifted during my weight loss cause then I would have had less of the loss be lean muscle.
As for calories, you have 2 options. Go below maintenance with the plan to get your body fat lower and then add muscle in a bulk. The other is maintenance and attempt a recomposition.0 -
@hbunting86hbunting86 wrote: »Hi all
I've been signposted to this thread as I'm at a bit of a dead end weight loss wise. Well, I say dead end - I'm just unsure what I need to be doing.
My stats are:
Age: 30
Sex: F
Height: 5'4''
Weight: 58kg/127lb
Body fat: 35.2%
BMI: 22
So as you can see my BMI is in the healthy range but my body fat % is waaaaaaaay out of whack. What should I be doing? If I set MFP to 'lose' it's difficult because I'm in the healthy range BMI and not massively overweight. I have started a gym program of HIIT combined with pilates and core classes, and some steady state cardio. However I'm really confused as what I should be aiming for calorie wise and what I should be doing exercise wise to lessen the body fat %. All advice is really welcome as I'm so frustrated about this, I keep reading different things!
Thanks
H
First off - how are you measuring your BF% ?
You need to make decisions made on good data and there's lots of really inaccurate ways to get an estimate!
A look at the bodyfat pictures here might give you an idea - http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
The fastest way to lose fat is a calorie deficit of course but your weight/height sounds about right (hence part of my question about your fat estimate).
Your training regime isn't a regime to promote the adding of muscle. That's the second thing to look at. Weight / strength training is the most efficient way. Following an established program is normally best or get a PT to set your up a program that aligns with your goals.
What you decide to do about losing or maintaining weight governs your calorie choice.
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Thanks - my body fat % was measured in the gym on a machine so I'm not sure if that's accurate or not. It sounds off to me, but there again does it take into account boobs etc? I'm quite busty haha.
Calorie wise again I'm unsure. I suppose I'd rather gain muscle and so weights do sound a good option for me. I do like cardio so will still continue to do some. I also do yoga and pilates, but that's more for stability and with yoga, meditation and relaxation. It's not training per se.
At 0.25kg loss I'm alotted 1290cal as per MFP. Working out my BMR this is 1367.25. I don't know if that affects anything.
I guess I'll try incorporating some heavy lifting and go from there...1 -
hbunting86 wrote: »Thanks - my body fat % was measured in the gym on a machine so I'm not sure if that's accurate or not. It sounds off to me, but there again does it take into account boobs etc? I'm quite busty haha.
Calorie wise again I'm unsure. I suppose I'd rather gain muscle and so weights do sound a good option for me. I do like cardio so will still continue to do some. I also do yoga and pilates, but that's more for stability and with yoga, meditation and relaxation. It's not training per se.
At 0.25kg loss I'm alotted 1290cal as per MFP. Working out my BMR this is 1367.25. I don't know if that affects anything.
I guess I'll try incorporating some heavy lifting and go from there...
The problem with the gym machines is they are bioimpendance (electrical pulse) machines, which if not set up correctly or done in an appropriate manor can be vastly inaccurate (like 10%). They are best utilized in the morning, after fasting for 8 + hours, and after you pee. Even then, you might get it down to 6% accuracy. Fluids, among other things can make them a lot more inaccurate.
Since there aren't any good shots of you in your profile, it's rather hard to assess if a small cut or a recomp would be beneficial. At the very least, I would start working on figure out where your maintenance calories sit, adjust protein to around 110g (if not already) and ideal pick up a 3 day full body routine. There are a few programs that are more directed towards women: NROL4W, StrongCurves, and Thinner Leaner Stronger. They are all books which walk you through the whole process and plan (roughly 52 weeks). Other fan favorites on this board are StrongLifts and Starting Strength. That latter is the most basic program you can follow. It's very effective and only composed of 4 lifts, 3 per day. And Mark Riptoe is one of the most knowledgeable strength coaches out there.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest4 -
hbunting86 wrote: »Thanks - my body fat % was measured in the gym on a machine so I'm not sure if that's accurate or not. It sounds off to me, but there again does it take into account boobs etc? I'm quite busty haha.
Calorie wise again I'm unsure. I suppose I'd rather gain muscle and so weights do sound a good option for me. I do like cardio so will still continue to do some. I also do yoga and pilates, but that's more for stability and with yoga, meditation and relaxation. It's not training per se.
At 0.25kg loss I'm alotted 1290cal as per MFP. Working out my BMR this is 1367.25. I don't know if that affects anything.
I guess I'll try incorporating some heavy lifting and go from there...
If you're talking one of those handhelds in the gym, they are so ridiculously off for some people it's hysterical. Those handheld put me under 10% because I have a very lean upper body, however my lower half is all of my fat distribution. If you are busty and carry your body fat on your upper half it is going to ridiculously overestimate your body fat. So there is a chance that that machine is 10% or more off. Pictures if you're willing to post them would be slightly helpful for us to give you an idea if we think it's accurate or not
Like other said you need to decide if you want to do a recomp at maintenance or do bulk and cut Cycles to work on muscle development that way.
Either way you also should decide if you want to go the route of a personal trainer or just using a preset up lifting program. No matter what you should have lifting into your program if your concern is muscle and lowering body fat.
And never eat below BMR. Never ever ever. BMR is what your body basically needs to survive in bed rest in a coma. no reason to do that to your body.2
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