Recomposition: Maintaining weight while losing fat
Replies
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I'm starting my recomp today
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@Morgaen73I'm starting my recomp today
Get your tape measure out so you can track changes, progress pictures too as changes can be subtle.
I wish I had tracked progress more scientifically rather than just by feel, mirror and fit of shirts...
Good luck - enjoy the ride!
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@Morgaen73I'm starting my recomp today
Get your tape measure out so you can track changes, progress pictures too as changes can be subtle.
I wish I had tracked progress more scientifically rather than just by feel, mirror and fit of shirts...
Good luck - enjoy the ride!
I made the mistake of not taking progress pics on my weight loss journey lol learned from that. I took pics yesterday and i will do a skin-fold test every month to measure progress. Oh and take pics of course.
Thank you very much 4 -
*0
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Book marking for myself. I think I've finally read all of it and thanks all for starting and contributing to this awesome thread. I've learned a lot.2
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Just posting as a placeholder - I've been thinking about this for a few weeks, and I think it's officially time to change focus and recomp. Tomorrow, I will go to the gym for the purpose of lifting. I have never done that at THIS gym, so I'm a little nervous (why do we get nervous?), but I've lifted before, I know what I'm going to do, and I'm just going to fake like I'm sure of myself and DO IT.
Fridays are always the slowest days at my gym, so I think I've chosen a good day.
The last week or so, I've been paying more attention to my macros, so I'm going to worry less about calories, just keeping them at or near maintenance, but I'm going to make sure to hit my macros, especially protein. I *think* I've been kind of recomping, anyway, without realizing it. While I'm a number of pounds above "goal," the only part of me that's remotely squishy is my belly. I don't need to cut. I need to maintain and tighten. I'm excited. 9 -
Great information! Saving for later.1
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the first pic is Jan 2017 the second is end of march 2017, no weight difference, slowly seeing the progress
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I have a question, which is probably stupid but here goes.
If I overindulge, how do I correct it? When loosing it is easy, because i know I can lose whatever I pick up over the next to weeks but in maintenance ...
I have no idea how to deal with this lol2 -
I have a question, which is probably stupid but here goes.
If I overindulge, how do I correct it? When loosing it is easy, because i know I can lose whatever I pick up over the next to weeks but in maintenance ...
I have no idea how to deal with this lol
I would say there are 3 options;
-adjust calories the next day
-exercise more before/after
-Say f**k it and move on8 -
trigden1991 wrote: »I have a question, which is probably stupid but here goes.
If I overindulge, how do I correct it? When loosing it is easy, because i know I can lose whatever I pick up over the next to weeks but in maintenance ...
I have no idea how to deal with this lol
I would say there are 3 options;
-adjust calories the next day
-exercise more before/after
-Say f**k it and move on
lol I like option 3 3 -
I say *kitten* it and move on...one day isn't going to make or break you - its a trend over time - but at the same time, log everything, so that way you have record of what you ate and you can use it for continued trends analysis1
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I have a question, which is probably stupid but here goes.
If I overindulge, how do I correct it? When loosing it is easy, because i know I can lose whatever I pick up over the next to weeks but in maintenance ...
I have no idea how to deal with this lol
Call it something technical sounding like a "refeed" to make it sound really hardcore.
(Defo option 3.)
There's going to be other days when you are under and it balances out.9 -
trigden1991 wrote: »I have a question, which is probably stupid but here goes.
If I overindulge, how do I correct it? When loosing it is easy, because i know I can lose whatever I pick up over the next to weeks but in maintenance ...
I have no idea how to deal with this lol
I would say there are 3 options;
-adjust calories the next day
-exercise more before/after
-Say f**k it and move on
lol I like option 3
Also keep in mind, that some days you will eat less. It all should balance out.0 -
I have a question, which is probably stupid but here goes.
If I overindulge, how do I correct it? When loosing it is easy, because i know I can lose whatever I pick up over the next to weeks but in maintenance ...
I have no idea how to deal with this lol
I did this yesterday when I took my son out for a treat before he left on a trip, but I was under 2 days earlier in the week. If I adjust for another 200 calories today I'm still 100% on plan. And for InNOut it was worth it.5 -
How long does it take to see progress as a "beginner"? I planned to lose 15 and I'm down 10. I never took a 'before' picture but I might do one now. I can't wait to get rid of my squishy belly pillow.0
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@FreyasRebirthFreyasRebirth wrote: »How long does it take to see progress as a "beginner"? I planned to lose 15 and I'm down 10. I never took a 'before' picture but I might do one now. I can't wait to get rid of my squishy belly pillow.
Impossible question really!
Faster - slower:
Young - Old
Male - Female
Effective training routine - ineffective training regime
Beginner - lots of training years
Undertrained - close to current maximum training potential
Genetically gifted - average gifts
And to be able to see the changes happening obviously how lean you are makes a huge difference - a bit of chub hides changes going on underneath.
If you still have a very small deficit to lose the last 5lbs slowly that's also going to hinder muscle growth, the bigger the deficit the less chance of building muscle.6 -
Alright, I have some comparison photos. I did some unintentional recomp at 200 pounds because I was not motivated to cut. The photo is March 2016 to March 2017, both are exactly 200 pounds. During that time frame I rarely logged food and if I did it wasn't really accurate (more about getting protein). I followed programming similar to PHAT and PHUL with an extra/modified day for delts because mine don't grow.
And yes, I have cellulite as well as stretch marks.
15 -
I have a question, which is probably stupid but here goes.
If I overindulge, how do I correct it? When loosing it is easy, because i know I can lose whatever I pick up over the next to weeks but in maintenance ...
I have no idea how to deal with this lol
I did this yesterday when I took my son out for a treat before he left on a trip, but I was under 2 days earlier in the week. If I adjust for another 200 calories today I'm still 100% on plan. And for InNOut it was worth it.
Thank you very much 2 -
Alright, I have some comparison photos. I did some unintentional recomp at 200 pounds because I was not motivated to cut. The photo is March 2016 to March 2017, both are exactly 200 pounds. During that time frame I rarely logged food and if I did it wasn't really accurate (more about getting protein). I followed programming similar to PHAT and PHUL with an extra/modified day for delts because mine don't grow.
And yes, I have cellulite as well as stretch marks.
Holy crap - your trap muscles!
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Alright, I have some comparison photos. I did some unintentional recomp at 200 pounds because I was not motivated to cut. The photo is March 2016 to March 2017, both are exactly 200 pounds. During that time frame I rarely logged food and if I did it wasn't really accurate (more about getting protein). I followed programming similar to PHAT and PHUL with an extra/modified day for delts because mine don't grow.
And yes, I have cellulite as well as stretch marks.
Holy crap - your trap muscles!
Traps and lats and delts - oh my!2 -
Alright, I have some comparison photos. I did some unintentional recomp at 200 pounds because I was not motivated to cut. The photo is March 2016 to March 2017, both are exactly 200 pounds. During that time frame I rarely logged food and if I did it wasn't really accurate (more about getting protein). I followed programming similar to PHAT and PHUL with an extra/modified day for delts because mine don't grow.
And yes, I have cellulite as well as stretch marks.
Holy crap - your trap muscles!
Traps and lats and delts - oh my!
Thank you both! I lean out from the top down, so I'll be happy when this cut is over and I can see the lower body changes. The delts have been slow growing.4 -
MY body just does completely random *kitten*. For months I've been trying get under 100kg then I go into recomp and up my calories and lose 1kg in a week. So now I'm under 100kg lol5
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Alright, I have some comparison photos. I did some unintentional recomp at 200 pounds because I was not motivated to cut. The photo is March 2016 to March 2017, both are exactly 200 pounds. During that time frame I rarely logged food and if I did it wasn't really accurate (more about getting protein). I followed programming similar to PHAT and PHUL with an extra/modified day for delts because mine don't grow.
And yes, I have cellulite as well as stretch marks.
Holy crap - your trap muscles!
Traps and lats and delts - oh my!
Thank you both! I lean out from the top down, so I'll be happy when this cut is over and I can see the lower body changes. The delts have been slow growing.
For that I am jealous. Striated quads but no clear ab's. Great progress btw.2 -
I've been avidly reading this post all day (still haven't gotten all the way through it but skipped to the end). I have been thinking of doing a recomp even though I have more fat to lose (after nearly 5 years I just couldn't eat at a deficit any longer). So I come here and discover that I've been doing a recomp since January. LOL. Boy, am I an idiot. I'm just going to keep on doing what I'm doing because I see definite changes (looser pants and tops, more defined tummy though very little weight loss and measurements not going down by much).
Thank you, everyone, for your expertise. Now to pick up back in the middle 12 -
Woops, some of my favourite people need a bump.
Cheers, h.5 -
Sarasmaintaining wrote: »Thanks for the info I looked into this, but since I do body-weight strength training and not heavy lifting, I don't think it would work for me, bummer!
There are ways you can add resistance to body weight exercises and there are modifications that make body weight exercises harder. Progressive overload is generally viewed as adding more weight, but we can overload the muscles in other ways.
One note on this post. When adding weight to body weight exercises, I would highly recommend using a weighted workout vest so the weight can be evenly distributed. Depending on the type of movement, you can throw your form "out of wack" if you are not careful. Using a weighted vest will help to mitigate this risk.4 -
I'm getting frustrated and don't know if I can recomp or not because I can't keep my weight steady. I'm always gaining a few pounds. Then I'm back in a deficit to lose a few pounds. I can't drop fat if I keep gaining weight, and the deficit is doing me no good!
I feel like I should just bulk/cut because I can gain and lose weight but seem to have issues keeping my weight steady enough. Think I'm just spinning my wheels.....2 -
I'm getting frustrated and don't know if I can recomp or not because I can't keep my weight steady. I'm always gaining a few pounds. Then I'm back in a deficit to lose a few pounds. I can't drop fat if I keep gaining weight, and the deficit is doing me no good!
I feel like I should just bulk/cut because I can gain and lose weight but seem to have issues keeping my weight steady enough. Think I'm just spinning my wheels.....
I did something similar during my year of recomp. As long as you are lifting and progressing with the lifting you'll make progress on lean mass gains. Swings of 20 pounds or more is time to reconsider how you plan to maintain weight long term.1 -
I'm getting frustrated and don't know if I can recomp or not because I can't keep my weight steady. I'm always gaining a few pounds. Then I'm back in a deficit to lose a few pounds. I can't drop fat if I keep gaining weight, and the deficit is doing me no good!
I feel like I should just bulk/cut because I can gain and lose weight but seem to have issues keeping my weight steady enough. Think I'm just spinning my wheels.....
I did something similar during my year of recomp. As long as you are lifting and progressing with the lifting you'll make progress on lean mass gains. Swings of 20 pounds or more is time to reconsider how you plan to maintain weight long term.
Yeah....no way to twenty pounds! I go up and down 3-5lbs, but I'm not talking fluctuating weight. It sticks and then I'm in a battle to get it back off. Overall I've been maintaining for a year so I'm proud of that, but keeping myself at a stable trend weight without having to flip back and forth has been hard.... I'll keep pressing on though.
Interesting to hear you say that all you did was track protein because I was toying with the idea of trying it myself. I'd love to be able to be more flexible with that. I'm wondering if it might help me with adherence too. I think I tend to overeat sometimes because I'm feeling held too tightly to everything fitting macros perfectly.
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