One month in and frusterated....
alissadough84
Posts: 95 Member
I'll start by saying that I'm not necessarily looking to gain weight, but build more muscle. My body fat is sitting a lot higher than I'd like, I've found this to be true at a lower weight too (probably 30% ish range). I'd like to lose 10 pounds, but am more focused on body composition- because even at 10 pounds lighter my body fat was still around the same.
I'm about 5'2 and used the IIFIYM calculator to calculate my macros as following:
1690 Calories (right at my TDEE)
169 g carbs (40%)
56 g fat (30%)
127 g protein (30%)
However, I find myself eating at a bit of a deficit (to lose a few pounds), closer to 1400-1500 calories. For the most part, my diet is clean. I also am making sure I get at least 100 grams or more of protein a day.
I work out at least 4 to 5 days a week, doing CrossFit.
The first week, I lost 2 pounds, and then sat at that weight for about another week. Now, in the last 2 weeks I've gained almost 3 pounds-- and I don't feel like it's muscle either, because I can feel it in my bust.
Should I adjust my macros? What am I doing wrong? Suggestions?
Thanks!
I'm about 5'2 and used the IIFIYM calculator to calculate my macros as following:
1690 Calories (right at my TDEE)
169 g carbs (40%)
56 g fat (30%)
127 g protein (30%)
However, I find myself eating at a bit of a deficit (to lose a few pounds), closer to 1400-1500 calories. For the most part, my diet is clean. I also am making sure I get at least 100 grams or more of protein a day.
I work out at least 4 to 5 days a week, doing CrossFit.
The first week, I lost 2 pounds, and then sat at that weight for about another week. Now, in the last 2 weeks I've gained almost 3 pounds-- and I don't feel like it's muscle either, because I can feel it in my bust.
Should I adjust my macros? What am I doing wrong? Suggestions?
Thanks!
0
Replies
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how much do you weigh?
sounds like you need a programme of progressive overload (dont know if crossfit does that?), either at maintenance or a small deficit (250 cals)0 -
As of this morning, I was weighing in at 140.0
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The human body is adept at figuring out that you are trying to lose weight and then compensating so that you stop losing weight. At 5'2 and 140 lbs I'd say that you are close to a really good ideal weight so losing that last little bit is very difficult. (I've been trying to lose 30 lbs for years lol)
Mix up your workouts. Don't do the same thing over and over again.
Weight loss is mostly in the kitchen I've found.1 -
alissadough84 wrote: »As of this morning, I was weighing in at 140.
your TDEE sounds a little low for doing crossfit?2 -
So your body can naturally fluctuate daily and weekly, especially as a woman. How often do you weigh yourself? How you increased intensity or duration of crossfit? Are you near your TOM? How are your sodium levels?
Macros dont' really control fat loss. Calories do. Protein helps maintain/build some muscle (more of the former in a deficit). Fats and carbs are more energy related and personal. So do you weigh your food with a scale? Do you log daily?5 -
Hi, just out of curiosity how would you describe your activity level from the following list...
Little or no activity
Lightly active (1-3 d/w)
Moderately active (5-6 d/w)
Very active (5-6 d/w)
Extra active (6-7 d/w)
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d/w = days per week0
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Sorry this one should have read, having one of those days!
Moderately active (3-5 d/w)1 -
Thanks for the help everyone! Yes, I am logging daily and measuring my food. I only weigh myself once a week. As far as my activity level goes, I have a desk job- so I am moving around very little through the day, and doing an hour or 2 at Crossfit 4-6 days a week after work. Some work outs are more strenuous than others- so maybe lightly active, I'm not sure. I've been thinking of incorporating some yoga, or something different to mix it up.0
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if you are truly 30% body fat then you need to focus on maintaining existing mass and cutting your body fat to sub 15% before even thinking about bulking or recomping0
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How about incorporating some cardio or HIIT training to lower the body fat % ? i think it sounds like your calories and macros are on point.0
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If you are a month into Cross Fit and weren't doing anything before, you could likely be experiencing DOMS and the related water retention by the muscles.0
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alissadough84 wrote: »Thanks for the help everyone! Yes, I am logging daily and measuring my food. I only weigh myself once a week. As far as my activity level goes, I have a desk job- so I am moving around very little through the day, and doing an hour or 2 at Crossfit 4-6 days a week after work. Some work outs are more strenuous than others- so maybe lightly active, I'm not sure. I've been thinking of incorporating some yoga, or something different to mix it up.
While there is nothing wrong with changing it up, don't believe that you have to change it up. Your body responses to a stimulus. So if you are increasing weight (or overall volume), you are changing the stimulus. I worked with a woman who recomped from 26% body fat down to 14% body fat in 2 years while only lose 3 lbs and doing crossfit 5 days a week.
I would argue, that it might be more beneficial to weigh every day. This way, you have more than 4 data points in a month. Take the average of the week and that would be your weight. If in 2 more weeks, you don't see weight loss, then you might need to drop calories a bit.4 -
You've been lifting a month. I would realign your expectations to something more realistic.0
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Weight swings of 2-3 pounds in a few weeks sound to me like water weight instead of significant fat loss/muscle gain, so I wouldn't put too much stock into either your first week's loss or this week's gain. Given that you're 140 pounds at 5'2" and right at the edge of being in the normal BMI range, it would be really hard for you to create enough of a deficit to lose 2 pounds of real weight in a week. Plus, women don't gain 3 pounds of muscle mass in a week unless you're actually the She-Hulk. We don't gain 3 pounds of muscle mass in a month. If the exercise is new, the gain is from water retention and will normalize if you give it a little more time.
The #1 thing for you to do is to be patient and give it time. If you're really 30% BF, you may want to run a slight deficit to pull that down a little, but unless you're in a huge rush I might keep doing what you've been doing for another 4-6 weeks before changing anything else.
I second the recommendation to weigh in more often if you're comfortable with that. Everyone has a natural fluctuation range, but most people don't know it. The more you watch how your weight responds to different situations (exercise, high sodium days, TOM, etc.), the more confident you'll feel about interpreting the data.1 -
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trigden1991 wrote: »You've been lifting a month. I would realign your expectations to something more realistic.
Sorry I didn't clarify. I've been doing CrossFit for 5 years, and have lost 60 pounds since I started.
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Weight swings of 2-3 pounds in a few weeks sound to me like water weight instead of significant fat loss/muscle gain, so I wouldn't put too much stock into either your first week's loss or this week's gain. Given that you're 140 pounds at 5'2" and right at the edge of being in the normal BMI range, it would be really hard for you to create enough of a deficit to lose 2 pounds of real weight in a week. Plus, women don't gain 3 pounds of muscle mass in a week unless you're actually the She-Hulk. We don't gain 3 pounds of muscle mass in a month. If the exercise is new, the gain is from water retention and will normalize if you give it a little more time.
The #1 thing for you to do is to be patient and give it time. If you're really 30% BF, you may want to run a slight deficit to pull that down a little, but unless you're in a huge rush I might keep doing what you've been doing for another 4-6 weeks before changing anything else.
I second the recommendation to weigh in more often if you're comfortable with that. Everyone has a natural fluctuation range, but most people don't know it. The more you watch how your weight responds to different situations (exercise, high sodium days, TOM, etc.), the more confident you'll feel about interpreting the data.
Thanks! This is helpful! I'll start weighing in more often. I've been doing Crossfit for about 5 years and about a year ago I weighed in on one of those "In Body" scales. It suggested I lose somewhere in the range of 20 pounds. I was kind of guessing on my body fat percentage based on pictures online, but it's probably less than 30% it's just hard to tell from a picture. At one point a couple of years ago, I was at 123- which was hard to maintain and I had lost a lot of strength, so now I am just really trying to focus on building strength and body comp.0 -
if you are truly 30% body fat then you need to focus on maintaining existing mass and cutting your body fat to sub 15% before even thinking about bulking or recomping
I'm kind of guessing on the body fat percentage. I just kind of pulled up pictures online and went from there. About a year ago I did a weigh in on one of those In-Body scales, it gauged I had to lose about 20 pounds- I think 120 pounds is too low, we do a lot of paleo diet, etc. competitions at my gym, and a couple of years ago I was at 123 pounds, my hair was falling out and I lost a ton of strength.
At this point, I'm not sure what's next so I figured I'd try some re-comping and maybe bulking later on. I didn't sign up for January food challenge they aren't doing it for me anymore. So I figured seriously tracking my macros was the next step for something sustainable in my diet.
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alissadough84 wrote: »Weight swings of 2-3 pounds in a few weeks sound to me like water weight instead of significant fat loss/muscle gain, so I wouldn't put too much stock into either your first week's loss or this week's gain. Given that you're 140 pounds at 5'2" and right at the edge of being in the normal BMI range, it would be really hard for you to create enough of a deficit to lose 2 pounds of real weight in a week. Plus, women don't gain 3 pounds of muscle mass in a week unless you're actually the She-Hulk. We don't gain 3 pounds of muscle mass in a month. If the exercise is new, the gain is from water retention and will normalize if you give it a little more time.
The #1 thing for you to do is to be patient and give it time. If you're really 30% BF, you may want to run a slight deficit to pull that down a little, but unless you're in a huge rush I might keep doing what you've been doing for another 4-6 weeks before changing anything else.
I second the recommendation to weigh in more often if you're comfortable with that. Everyone has a natural fluctuation range, but most people don't know it. The more you watch how your weight responds to different situations (exercise, high sodium days, TOM, etc.), the more confident you'll feel about interpreting the data.
Thanks! This is helpful! I'll start weighing in more often. I've been doing Crossfit for about 5 years and about a year ago I weighed in on one of those "In Body" scales. It suggested I lose somewhere in the range of 20 pounds. I was kind of guessing on my body fat percentage based on pictures online, but it's probably less than 30% it's just hard to tell from a picture. At one point a couple of years ago, I was at 123- which was hard to maintain and I had lost a lot of strength, so now I am just really trying to focus on building strength and body comp.
The clarification is helpful; thanks! I thought that the Crossfit was new, so that was my misunderstanding.
Can you back up just a little bit, because I think a lot of posters have been confused by your information and I'm not sure whether you're really getting the most targeted advice. What are your current goals? When you say "gain muscle," what do you really mean? (As in, are you trying to get stronger/lift more weight? Do you want to have more muscle definition? Do you want to be heavier on the scale?) Do you really want to lose a little bit of weight, or are you just going by the scale number and what you estimate your BF% to be? I kind of feel like you could either recomp or go into a small deficit, but that might depend on your goals.2 -
alissadough84 wrote: »Weight swings of 2-3 pounds in a few weeks sound to me like water weight instead of significant fat loss/muscle gain, so I wouldn't put too much stock into either your first week's loss or this week's gain. Given that you're 140 pounds at 5'2" and right at the edge of being in the normal BMI range, it would be really hard for you to create enough of a deficit to lose 2 pounds of real weight in a week. Plus, women don't gain 3 pounds of muscle mass in a week unless you're actually the She-Hulk. We don't gain 3 pounds of muscle mass in a month. If the exercise is new, the gain is from water retention and will normalize if you give it a little more time.
The #1 thing for you to do is to be patient and give it time. If you're really 30% BF, you may want to run a slight deficit to pull that down a little, but unless you're in a huge rush I might keep doing what you've been doing for another 4-6 weeks before changing anything else.
I second the recommendation to weigh in more often if you're comfortable with that. Everyone has a natural fluctuation range, but most people don't know it. The more you watch how your weight responds to different situations (exercise, high sodium days, TOM, etc.), the more confident you'll feel about interpreting the data.
Thanks! This is helpful! I'll start weighing in more often. I've been doing Crossfit for about 5 years and about a year ago I weighed in on one of those "In Body" scales. It suggested I lose somewhere in the range of 20 pounds. I was kind of guessing on my body fat percentage based on pictures online, but it's probably less than 30% it's just hard to tell from a picture. At one point a couple of years ago, I was at 123- which was hard to maintain and I had lost a lot of strength, so now I am just really trying to focus on building strength and body comp.
The clarification is helpful; thanks! I thought that the Crossfit was new, so that was my misunderstanding.
Can you back up just a little bit, because I think a lot of posters have been confused by your information and I'm not sure whether you're really getting the most targeted advice. What are your current goals? When you say "gain muscle," what do you really mean? (As in, are you trying to get stronger/lift more weight? Do you want to have more muscle definition? Do you want to be heavier on the scale?) Do you really want to lose a little bit of weight, or are you just going by the scale number and what you estimate your BF% to be? I kind of feel like you could either recomp or go into a small deficit, but that might depend on your goals.
Hi! Thank you so much for all of your help. I'd like to get stronger AND gain more muscle definition-(I'd really like to see my abs for the first time). At this point, I feel like I am the definition of skinny fat. It's not really necessary for me to lose weight, but I do feel a lot more comfortable 5-7 pounds less than I am now, just because I carry a lot of weight in my chest and my boobs aren't that proportionate to the rest of my body, so losing a few pounds I can definitely feel the difference there. As far as the BF% goes, I was mostly going off off of pictures of body fat percentage on bodybuilding.com and the reading from the In- Body scale. I know it's possible to only gain or lose a few pounds and see a lot of muscle definition, but I haven't had a ton of success with that so far which is why I was thinking recomp might be good for me.0 -
To be clear, you say "not necessary for me to lose weight" but if you want to see abs, it is still necessary to lose fat. Otherwise you could have abs of steel and they'll just be covered up with fat. You can either do bulk/cut cycles or recomposition.1
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alissadough84 wrote: »alissadough84 wrote: »Weight swings of 2-3 pounds in a few weeks sound to me like water weight instead of significant fat loss/muscle gain, so I wouldn't put too much stock into either your first week's loss or this week's gain. Given that you're 140 pounds at 5'2" and right at the edge of being in the normal BMI range, it would be really hard for you to create enough of a deficit to lose 2 pounds of real weight in a week. Plus, women don't gain 3 pounds of muscle mass in a week unless you're actually the She-Hulk. We don't gain 3 pounds of muscle mass in a month. If the exercise is new, the gain is from water retention and will normalize if you give it a little more time.
The #1 thing for you to do is to be patient and give it time. If you're really 30% BF, you may want to run a slight deficit to pull that down a little, but unless you're in a huge rush I might keep doing what you've been doing for another 4-6 weeks before changing anything else.
I second the recommendation to weigh in more often if you're comfortable with that. Everyone has a natural fluctuation range, but most people don't know it. The more you watch how your weight responds to different situations (exercise, high sodium days, TOM, etc.), the more confident you'll feel about interpreting the data.
Thanks! This is helpful! I'll start weighing in more often. I've been doing Crossfit for about 5 years and about a year ago I weighed in on one of those "In Body" scales. It suggested I lose somewhere in the range of 20 pounds. I was kind of guessing on my body fat percentage based on pictures online, but it's probably less than 30% it's just hard to tell from a picture. At one point a couple of years ago, I was at 123- which was hard to maintain and I had lost a lot of strength, so now I am just really trying to focus on building strength and body comp.
The clarification is helpful; thanks! I thought that the Crossfit was new, so that was my misunderstanding.
Can you back up just a little bit, because I think a lot of posters have been confused by your information and I'm not sure whether you're really getting the most targeted advice. What are your current goals? When you say "gain muscle," what do you really mean? (As in, are you trying to get stronger/lift more weight? Do you want to have more muscle definition? Do you want to be heavier on the scale?) Do you really want to lose a little bit of weight, or are you just going by the scale number and what you estimate your BF% to be? I kind of feel like you could either recomp or go into a small deficit, but that might depend on your goals.
Hi! Thank you so much for all of your help. I'd like to get stronger AND gain more muscle definition-(I'd really like to see my abs for the first time). At this point, I feel like I am the definition of skinny fat. It's not really necessary for me to lose weight, but I do feel a lot more comfortable 5-7 pounds less than I am now, just because I carry a lot of weight in my chest and my boobs aren't that proportionate to the rest of my body, so losing a few pounds I can definitely feel the difference there. As far as the BF% goes, I was mostly going off off of pictures of body fat percentage on bodybuilding.com and the reading from the In- Body scale. I know it's possible to only gain or lose a few pounds and see a lot of muscle definition, but I haven't had a ton of success with that so far which is why I was thinking recomp might be good for me.
Would you be om with weighing in each day? This will allow us to get more data points and then in 2 weeks we can adjust if required.0 -
alissadough84 wrote: »alissadough84 wrote: »Weight swings of 2-3 pounds in a few weeks sound to me like water weight instead of significant fat loss/muscle gain, so I wouldn't put too much stock into either your first week's loss or this week's gain. Given that you're 140 pounds at 5'2" and right at the edge of being in the normal BMI range, it would be really hard for you to create enough of a deficit to lose 2 pounds of real weight in a week. Plus, women don't gain 3 pounds of muscle mass in a week unless you're actually the She-Hulk. We don't gain 3 pounds of muscle mass in a month. If the exercise is new, the gain is from water retention and will normalize if you give it a little more time.
The #1 thing for you to do is to be patient and give it time. If you're really 30% BF, you may want to run a slight deficit to pull that down a little, but unless you're in a huge rush I might keep doing what you've been doing for another 4-6 weeks before changing anything else.
I second the recommendation to weigh in more often if you're comfortable with that. Everyone has a natural fluctuation range, but most people don't know it. The more you watch how your weight responds to different situations (exercise, high sodium days, TOM, etc.), the more confident you'll feel about interpreting the data.
Thanks! This is helpful! I'll start weighing in more often. I've been doing Crossfit for about 5 years and about a year ago I weighed in on one of those "In Body" scales. It suggested I lose somewhere in the range of 20 pounds. I was kind of guessing on my body fat percentage based on pictures online, but it's probably less than 30% it's just hard to tell from a picture. At one point a couple of years ago, I was at 123- which was hard to maintain and I had lost a lot of strength, so now I am just really trying to focus on building strength and body comp.
The clarification is helpful; thanks! I thought that the Crossfit was new, so that was my misunderstanding.
Can you back up just a little bit, because I think a lot of posters have been confused by your information and I'm not sure whether you're really getting the most targeted advice. What are your current goals? When you say "gain muscle," what do you really mean? (As in, are you trying to get stronger/lift more weight? Do you want to have more muscle definition? Do you want to be heavier on the scale?) Do you really want to lose a little bit of weight, or are you just going by the scale number and what you estimate your BF% to be? I kind of feel like you could either recomp or go into a small deficit, but that might depend on your goals.
Hi! Thank you so much for all of your help. I'd like to get stronger AND gain more muscle definition-(I'd really like to see my abs for the first time). At this point, I feel like I am the definition of skinny fat. It's not really necessary for me to lose weight, but I do feel a lot more comfortable 5-7 pounds less than I am now, just because I carry a lot of weight in my chest and my boobs aren't that proportionate to the rest of my body, so losing a few pounds I can definitely feel the difference there. As far as the BF% goes, I was mostly going off off of pictures of body fat percentage on bodybuilding.com and the reading from the In- Body scale. I know it's possible to only gain or lose a few pounds and see a lot of muscle definition, but I haven't had a ton of success with that so far which is why I was thinking recomp might be good for me.
Would you be om with weighing in each day? This will allow us to get more data points and then in 2 weeks we can adjust if required.
As a female I'd need more like 6-8 weeks data to have any sort of picture, especially with a small deficit. Much of last year I lost 0.5lbs per week and only say the monthly 2lbs in the middle of period week when I'd have a whoosh.1 -
VintageFeline wrote: »alissadough84 wrote: »alissadough84 wrote: »Weight swings of 2-3 pounds in a few weeks sound to me like water weight instead of significant fat loss/muscle gain, so I wouldn't put too much stock into either your first week's loss or this week's gain. Given that you're 140 pounds at 5'2" and right at the edge of being in the normal BMI range, it would be really hard for you to create enough of a deficit to lose 2 pounds of real weight in a week. Plus, women don't gain 3 pounds of muscle mass in a week unless you're actually the She-Hulk. We don't gain 3 pounds of muscle mass in a month. If the exercise is new, the gain is from water retention and will normalize if you give it a little more time.
The #1 thing for you to do is to be patient and give it time. If you're really 30% BF, you may want to run a slight deficit to pull that down a little, but unless you're in a huge rush I might keep doing what you've been doing for another 4-6 weeks before changing anything else.
I second the recommendation to weigh in more often if you're comfortable with that. Everyone has a natural fluctuation range, but most people don't know it. The more you watch how your weight responds to different situations (exercise, high sodium days, TOM, etc.), the more confident you'll feel about interpreting the data.
Thanks! This is helpful! I'll start weighing in more often. I've been doing Crossfit for about 5 years and about a year ago I weighed in on one of those "In Body" scales. It suggested I lose somewhere in the range of 20 pounds. I was kind of guessing on my body fat percentage based on pictures online, but it's probably less than 30% it's just hard to tell from a picture. At one point a couple of years ago, I was at 123- which was hard to maintain and I had lost a lot of strength, so now I am just really trying to focus on building strength and body comp.
The clarification is helpful; thanks! I thought that the Crossfit was new, so that was my misunderstanding.
Can you back up just a little bit, because I think a lot of posters have been confused by your information and I'm not sure whether you're really getting the most targeted advice. What are your current goals? When you say "gain muscle," what do you really mean? (As in, are you trying to get stronger/lift more weight? Do you want to have more muscle definition? Do you want to be heavier on the scale?) Do you really want to lose a little bit of weight, or are you just going by the scale number and what you estimate your BF% to be? I kind of feel like you could either recomp or go into a small deficit, but that might depend on your goals.
Hi! Thank you so much for all of your help. I'd like to get stronger AND gain more muscle definition-(I'd really like to see my abs for the first time). At this point, I feel like I am the definition of skinny fat. It's not really necessary for me to lose weight, but I do feel a lot more comfortable 5-7 pounds less than I am now, just because I carry a lot of weight in my chest and my boobs aren't that proportionate to the rest of my body, so losing a few pounds I can definitely feel the difference there. As far as the BF% goes, I was mostly going off off of pictures of body fat percentage on bodybuilding.com and the reading from the In- Body scale. I know it's possible to only gain or lose a few pounds and see a lot of muscle definition, but I haven't had a ton of success with that so far which is why I was thinking recomp might be good for me.
Would you be om with weighing in each day? This will allow us to get more data points and then in 2 weeks we can adjust if required.
As a female I'd need more like 6-8 weeks data to have any sort of picture, especially with a small deficit. Much of last year I lost 0.5lbs per week and only say the monthly 2lbs in the middle of period week when I'd have a whoosh.
I was taking into consideration the previous data point. In total it would be 6 weeks. Although, it could continously be refined as we go.0 -
alissadough84 wrote: »alissadough84 wrote: »Weight swings of 2-3 pounds in a few weeks sound to me like water weight instead of significant fat loss/muscle gain, so I wouldn't put too much stock into either your first week's loss or this week's gain. Given that you're 140 pounds at 5'2" and right at the edge of being in the normal BMI range, it would be really hard for you to create enough of a deficit to lose 2 pounds of real weight in a week. Plus, women don't gain 3 pounds of muscle mass in a week unless you're actually the She-Hulk. We don't gain 3 pounds of muscle mass in a month. If the exercise is new, the gain is from water retention and will normalize if you give it a little more time.
The #1 thing for you to do is to be patient and give it time. If you're really 30% BF, you may want to run a slight deficit to pull that down a little, but unless you're in a huge rush I might keep doing what you've been doing for another 4-6 weeks before changing anything else.
I second the recommendation to weigh in more often if you're comfortable with that. Everyone has a natural fluctuation range, but most people don't know it. The more you watch how your weight responds to different situations (exercise, high sodium days, TOM, etc.), the more confident you'll feel about interpreting the data.
Thanks! This is helpful! I'll start weighing in more often. I've been doing Crossfit for about 5 years and about a year ago I weighed in on one of those "In Body" scales. It suggested I lose somewhere in the range of 20 pounds. I was kind of guessing on my body fat percentage based on pictures online, but it's probably less than 30% it's just hard to tell from a picture. At one point a couple of years ago, I was at 123- which was hard to maintain and I had lost a lot of strength, so now I am just really trying to focus on building strength and body comp.
The clarification is helpful; thanks! I thought that the Crossfit was new, so that was my misunderstanding.
Can you back up just a little bit, because I think a lot of posters have been confused by your information and I'm not sure whether you're really getting the most targeted advice. What are your current goals? When you say "gain muscle," what do you really mean? (As in, are you trying to get stronger/lift more weight? Do you want to have more muscle definition? Do you want to be heavier on the scale?) Do you really want to lose a little bit of weight, or are you just going by the scale number and what you estimate your BF% to be? I kind of feel like you could either recomp or go into a small deficit, but that might depend on your goals.
Hi! Thank you so much for all of your help. I'd like to get stronger AND gain more muscle definition-(I'd really like to see my abs for the first time). At this point, I feel like I am the definition of skinny fat. It's not really necessary for me to lose weight, but I do feel a lot more comfortable 5-7 pounds less than I am now, just because I carry a lot of weight in my chest and my boobs aren't that proportionate to the rest of my body, so losing a few pounds I can definitely feel the difference there. As far as the BF% goes, I was mostly going off off of pictures of body fat percentage on bodybuilding.com and the reading from the In- Body scale. I know it's possible to only gain or lose a few pounds and see a lot of muscle definition, but I haven't had a ton of success with that so far which is why I was thinking recomp might be good for me.
First, you need to get your body fat down.
So I would suggest a small deficit say 250 calories a week, keep protein high, and get on a structured lifting program.
I am not familiar with crossfit so I have no idea how structured their programs are. you really need something built around compound lifts with progressive overload built into it.1 -
^^^this...And also, at 5'2" 140 you are not "skinny fat" you are almost "overweight."2
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DancingMoosie wrote: »^^^this...And also, at 5'2" 140 you are not "skinny fat" you are almost "overweight."
Not necessarily, depending on how much muscle she's carrying. I'm 5'2 and between 130-135. If you saw me you would never think that I am even close to overweight or skinny fat.
Unless people have been training for a long time, its rather rare, especially for women, to have that much muscle that being at the top end of a weight class is going to be in the realm of play.0 -
DancingMoosie wrote: »^^^this...And also, at 5'2" 140 you are not "skinny fat" you are almost "overweight."
Not necessarily, depending on how much muscle she's carrying. I'm 5'2 and between 130-135. If you saw me you would never think that I am even close to overweight or skinny fat.
Unless people have been training for a long time, its rather rare, especially for women, to have that much muscle that being at the top end of a weight class is going to be in the realm of play.
True, I'm very lucky in that I gain muscle very easily and I've been training on and off for 30 years. (Wow, that makes me feel super ancient!) I don't think we can assume though that she is skinny fat or overweight just going by her height and weight. That's all I was trying to say.
Out of curiosity, have you done a dexa scan before or had a body fat evaluation? It'll be interesting to know what your actual body composition would be.0
This discussion has been closed.
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