Recomposition: Maintaining weight while losing fat
Replies
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3-5 lbs is known expected water weight fluctuations for all kinds of reasons. And not just daily.
Sodium induced can hold on for 3-4 days even.
Increased blood volume for cardio in heat will stay on all summer until you do less and/or cooler.
Water for inflammation from good workout can last 2-3 days.
Stress induced can last weeks, which the stress of seeing increased weight can add more.
Obviously as a woman your BMR and ability to retain water change through the month too, with a week or more hold pattern there.
30 day trend is about the minimum you can give consideration to for discerning something useful.
And hoping you know you can't have a weight goal as in a single number - gotta have a weight range goal as ucmcmp mentions.
Don't trust the scale as a single measuring device.
If stomach is your first place for fat gain like vast majority - other figure to track is measurement of waist at belly button. Straight around and level.
Valid weigh-in measurement day to minimize known water weight changes.
Morning after rest day eating normal sodium levels, not sore from last workout.4 -
Ok so what is reasonable weight range for maintenance? Say I want to maintain on 100kg. What would be my minimum and maximum weight range?0
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@cnbbnc
How are you defining "steady" - what kind of range? Over what time period?
"Spinning your wheels" - how are you measuring progress? Again over what time period?
Recomp happens in a zone around maintenance not just precisely at maintenance so not really seeing weight zigzagging as a problem in terms of potential development.1 -
@Morgaen73Ok so what is reasonable weight range for maintenance? Say I want to maintain on 100kg. What would be my minimum and maximum weight range?
It's very individual, my weight often jumps around a couple of kilos day to day.
On the other hand my colleague hardly varies by a few grams day to day or even week to week.
Plus of course you are a big guy at 100kg so small percentage changes give a bigger number.
Would suggest you just track for a month and try to see what is natural for you.
(PS - congrats on that impressive weight loss!)2 -
Following...I'm new to all this and it was a wake up call going to the gym with my bestie. It was so strange working out without having weightloss as a goal. I have issues with dealing with my needs (get stronger and leaner without necessarily losing weight) and help her lose weight (she is at 290ish). At my highest weight I was around 270/280. 2 years ago I was diagnosed with Ulcerative Colitis and lost 100lbs relatively quickly and not in a healthy way (basically not eating and barely leaving the toilet) Now I am at 152ish at 5'6 a few months ago checked my BF and was at 28%. I'm seeing progress at the gym (don't really watch my food since I don’t eat enough most of the time)
Gonna go check out some protein supplements today since I have problems hitting my macros.5 -
@Morgaen73Ok so what is reasonable weight range for maintenance? Say I want to maintain on 100kg. What would be my minimum and maximum weight range?
It's very individual, my weight often jumps around a couple of kilos day to day.
On the other hand my colleague hardly varies by a few grams day to day or even week to week.
Plus of course you are a big guy at 100kg so small percentage changes give a bigger number.
Would suggest you just track for a month and try to see what is natural for you.
(PS - congrats on that impressive weight loss!)
Awesome thanks
My weight doesnt very all that much although before Easter weekend it did go down to 99.2kg and after Easter it was at 100.7kg lol I figuere 1kg eiher way is ok with me.
Thanks for the compliment 3 -
@Morgaen73Ok so what is reasonable weight range for maintenance? Say I want to maintain on 100kg. What would be my minimum and maximum weight range?
It's very individual, my weight often jumps around a couple of kilos day to day.
On the other hand my colleague hardly varies by a few grams day to day or even week to week.
Plus of course you are a big guy at 100kg so small percentage changes give a bigger number.
Would suggest you just track for a month and try to see what is natural for you.
(PS - congrats on that impressive weight loss!)
Awesome thanks My weight doesnt very all that much although before Easter weekend it did go down to 99.2kg and after Easter it was at 100.7kg lol I figuere 1kg eiher way is ok with me.
Thanks for the compliment
Up to 3 kg is fairly normal. If you hit 5kg above where you normally are and it doesn't drop within a few days it's time to make adjustments.1 -
Love the insights from @usmcmp and @heybales. I have definitely struggled with maintenance at times. Last year I lost a little over 20 lbs from Nov '15 to Mar '16. But then from Mar '16 to Jan '17 I struggled with bouncing around, usually 0.5-5 lbs over my goal range for maintenance (128-133 lbs). It was frustrating b/c like @cnbbnc it seemed like I was constantly going back to a deficit trying to re-lose. I'd get down to like 133.4 and then bounce up again; it seemed like I could never stay stable within range.
More recently I was up solidly to 5 lbs above goal range so I did a DietBet for accountability and lost the weight. Maintenance has been going better so far this time around in that I've stayed within goal range for over a month (still weighing food, logging carefully, reverse dieting, etc.). Five weeks might not sound like much but it's a better start than I had a year ago, so I'm starting to feel more confident that I can keep this up long-term. I just need to avoid the mentality of "I'm back at goal range, I was disciplined for so long, I can be a little more careless now" ... My new Fitbit Charge 2 has also been great so far in terms of motivation to stay active and being more mindful of (and more accurate with) the CO side of the equation.4 -
I'll add, I do plan to recomp starting in a month. I'm training for a race on May 13. Right now I'm playing it safe by doing my physical therapy home program for strength on my non-running days; after the race I plan to keep eating at maintenance, start YAYOG 3x/wk and go from there.1
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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.
@cnbbnc, you know I haven't been logging for the past 8 months or so and have been a little uncomfortable about the fluff I've put back on, but not enough to do anything about it. Well, I got on the scale yesterday and was a little down to see the number as well as the fact it was telling me I was around 20% BF now (adjusted for calibration against DEXA). So I bit the bullet and took a progress photo and compared it to last years at this time. Honestly, there's not a big difference. So I think sometimes we feel/see things that other people wouldn't really notice. I'll probably just continue keeping a running log of my protein in my head as I do now and keep it at that. I've enjoyed the freedom of not getting upset when my husband wants to go out to dinner last minute and I didn't plan it into my day. I still find myself making smarter choices most of the time, but I also sit down with a bag of chips occasionally.
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@Morgaen73Ok so what is reasonable weight range for maintenance? Say I want to maintain on 100kg. What would be my minimum and maximum weight range?
It's very individual, my weight often jumps around a couple of kilos day to day.
On the other hand my colleague hardly varies by a few grams day to day or even week to week.
Plus of course you are a big guy at 100kg so small percentage changes give a bigger number.
Would suggest you just track for a month and try to see what is natural for you.
(PS - congrats on that impressive weight loss!)
Awesome thanks My weight doesnt very all that much although before Easter weekend it did go down to 99.2kg and after Easter it was at 100.7kg lol I figuere 1kg eiher way is ok with me.
Thanks for the compliment
Up to 3 kg is fairly normal. If you hit 5kg above where you normally are and it doesn't drop within a few days it's time to make adjustments.
Thank you very much 1 -
@mom23mangos You look fantastic! I think it looks like you put on a tiny bit more muscle mass! Your waist looks more muscular to me.2
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Wow @mom23mangos you look absolutely fantastic.. your definition is amazing. I think you look more lean in the most recent photo.. but both look great.. you are rocking it!3
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@mom23mangos I agree with the above posters. Looks like you have added some mass and retained your amazing definition. Super awesome!2
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Thank you @bioklutz , @sardelsa , @jessiefrancine !
There is more fat(mainly around my upper thighs), but my point was that we are too hard on ourselves most of the time. Sometimes we need to step back and take an objective look. And if I really can't tell much of a difference between photos, then I should be nicer to myself. Same for all the lovely ladies and gents struggling with maintenance and weight fluctuations. I keep going back to the 'Lean People Trying to Get Leaner' thread and reminding myself that my mental/physical health and family relations are more important than a couple % points of BF. I'd rather have a little more of a fluffy butt (that no one other than me can really see) than go back being obsessive about logging and planning every bite that went into my mouth. Not that there is anything wrong with logging, but I'm happier now without it.7 -
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.
I think you should try that to see how it goes. Nothing to be afraid of right ? This is a lifestyle of health and fitness and trial and error is welcome. If something doesn't work then you recalibrate and try something else. I had to do the same thing believe me.
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Hi everyone..
I just want to mark this to come back to later. I've read most of the thread, and am kinda sorta recomping presently. I'm within 5lbs of my ultimate goal weight, but reducing BF% has become more of a priority for me these days as I recognize that that is the way I will look better. I have just started heavy lifting with my trainer, which is a change for me - before this I had been focusing on running, soccer, yoga, and the occasional strength or HIIT class at my gym.
Thanks to everyone for the great information in this thread 2 -
This is so helpful!!! I am working my way through this 60 page thread.
I keep saying I need to lose weight or need to lose fat but the I am 105 pounds. The same 105 pounds that I was 5 years ago before I had 3 babies. But this 105 is completely mushy, skinny fat, unrecognizable to me. I think need body recomposition!
I have been doing a very low carb thing but it has made my workouts, lifting, running, HIIT days, all of if, miserable. So eating at maintanace and finding my personal macros are going to be key? Do you keep up HIIT workouts or just focus on lifting? I know, go read the whole thread. I'm just excited about this5 -
laurenj915 wrote: »This is so helpful!!! I am working my way through this 60 page thread.
I keep saying I need to lose weight or need to lose fat but the I am 105 pounds. The same 105 pounds that I was 5 years ago before I had 3 babies. But this 105 is completely mushy, skinny fat, unrecognizable to me. I think need body recomposition!
I have been doing a very low carb thing but it has made my workouts, lifting, running, HIIT days, all of if, miserable. So eating at maintanace and finding my personal macros are going to be key? Do you keep up HIIT workouts or just focus on lifting? I know, go read the whole thread. I'm just excited about this
I alternate Insanity Max30 and lifting at the gym. I'm still new to this myself but it seems to be working. I'm down inches around the waist and up a little on my biceps and calves.0 -
Lauren, upping your carbs will help w/endurance @ the gym. You need them for energy; just make sure you select good ones (limit sugary/white ones). I use whole wheat bread and frozen veggies (they keep better) and fix a salad every night for dinner. I do splurge on the occasional pizza, burger & fries, etc., but consider them a treat. I'm working on recomp and have managed to lose some body fat--it's going to take me longer as I'm over 60. Good luck on your journey!
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laurenj915 wrote: »This is so helpful!!! I am working my way through this 60 page thread.
I keep saying I need to lose weight or need to lose fat but the I am 105 pounds. The same 105 pounds that I was 5 years ago before I had 3 babies. But this 105 is completely mushy, skinny fat, unrecognizable to me. I think need body recomposition!
I have been doing a very low carb thing but it has made my workouts, lifting, running, HIIT days, all of if, miserable. So eating at maintanace and finding my personal macros are going to be key? Do you keep up HIIT workouts or just focus on lifting? I know, go read the whole thread. I'm just excited about this
I am the same weight as you, but much older.
Get on a good lifting programme, ( see the 'which lifting program is best for you' thread in the gaining forum) have your protein around 80-100g fat around 35g and fill the rest of your calories with carbs- mine go from cake to oranges, totally indiscriminate.
I find a 40 protein, 30 fat, and 30 carb percentage split works well, a bit off the above numbers, but works well with my eating preferences.
Do make sure you are eating back enough calories. I got burnt out, and lost weight fast because I wasn't paying too much attention, long term maintenance and no longer logging.
I also find I benefit most from my lifting when it is my main focus and I drop my cardio to alternate days and something simple- rowing or walking.
You are just going to have to see how you react.
Doing a recomp can be slow, but totally worth it.
Cheers, h.4 -
Can I do a recomp with at home bodyweight exercises? I mainly focus on my abs and butt and hold weights while I do them.0
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The next week-and-a-half is going to be challenging as we are going away and there will be all the wrong food and an awesome mother-in-law who loves to spoil me.0
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Hi, I'm wondering whether a recomp would work for me or if it's better to cut first. As I've been sedentary for a while my bodyfat is probably around 28 at a BMI of 22.4, so I've got a long way to go - ideally I want to get near 20. I intend to do weightlifting (2 times a week), martial arts (2 times a week) and I want to be able to run 5 km. Right now just weightlifting to get used to training again.0
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Hi, I'm wondering whether a recomp would work for me or if it's better to cut first. As I've been sedentary for a while my bodyfat is probably around 28 at a BMI of 22.4, so I've got a long way to go - ideally I want to get near 20. I intend to do weightlifting (2 times a week), martial arts (2 times a week) and I want to be able to run 5 km. Right now just weightlifting to get used to training again.
If you have been largely sedentary, then if you get onto a structured program, you will more likely see improvements, which is why noob gains are a real thing. Just actively stimulating muscle fibers will cause for improvements.3 -
There's a lot of talk about recomposition through the boards, so I wanted to have a place where we can compile research on it and experiences with it.
When is recomp appropriate? When you are at a decent weight for your height, but your body fat is still at a level that is undesirable to you recomposition is probably a good option. It's a way to maintain your weight, eat well and still lose fat. This is a slow process and can feel like spinning your wheels, but it can be less mentally stressful than bulk and cut cycles.
The keys to recomposition are:
1. At the end of the week you have eaten at about your TDEE. You may choose to cycle calories or eat at a flat rate every day, this should fit your personal preference. If you have a consistent workout schedule using a TDEE calculator should place your goal fairly close to your actual maintenance. The only way to know for sure is to monitor your weight and calories over time while adjusting calories when you have an up or down trend.
2. Getting adequate protein. Protein is a building block of muscle. The goal of recomposition is to build muscle and lose fat at the same time. Protein, carbohydrates and fats play different roles in the muscle building process, so make sure that you keep to a macronutrient set up that works for you. This may need to be adjusted over time.
3. Lift! Following a good lifting program is the key to the entire process. It's where the magic happens. Pick a program that you will enjoy and that is going to challenge you. Continue to focus on improving.
4. Take pictures and measure. It's a slow process and you may feel you are making no progress. Your measurements will help you see that you are making progress.
Feel free to share stories of recomposition and any research you have seen on it. Ask questions if you have any.
Hi Im 40 year old male 6ft 1 and weighed 236 ! ive lost 17lb and would like to lose another 33lb ! ive been doing the stronglifts 5x5 and IF for the last 6 weeks eatting really healthy ! Could really do with some advice as im knew to any kind of diet or training ! do you think i should keep doing the 5x5 and IF ? any advice would be really helpfull ! thanks0 -
There's a lot of talk about recomposition through the boards, so I wanted to have a place where we can compile research on it and experiences with it.
When is recomp appropriate? When you are at a decent weight for your height, but your body fat is still at a level that is undesirable to you recomposition is probably a good option. It's a way to maintain your weight, eat well and still lose fat. This is a slow process and can feel like spinning your wheels, but it can be less mentally stressful than bulk and cut cycles.
The keys to recomposition are:
1. At the end of the week you have eaten at about your TDEE. You may choose to cycle calories or eat at a flat rate every day, this should fit your personal preference. If you have a consistent workout schedule using a TDEE calculator should place your goal fairly close to your actual maintenance. The only way to know for sure is to monitor your weight and calories over time while adjusting calories when you have an up or down trend.
2. Getting adequate protein. Protein is a building block of muscle. The goal of recomposition is to build muscle and lose fat at the same time. Protein, carbohydrates and fats play different roles in the muscle building process, so make sure that you keep to a macronutrient set up that works for you. This may need to be adjusted over time.
3. Lift! Following a good lifting program is the key to the entire process. It's where the magic happens. Pick a program that you will enjoy and that is going to challenge you. Continue to focus on improving.
4. Take pictures and measure. It's a slow process and you may feel you are making no progress. Your measurements will help you see that you are making progress.
Feel free to share stories of recomposition and any research you have seen on it. Ask questions if you have any.
Hi Im 40 year old male 6ft 1 and weighed 236 ! ive lost 17lb and would like to lose another 33lb ! ive been doing the stronglifts 5x5 and IF for the last 6 weeks eatting really healthy ! Could really do with some advice as im knew to any kind of diet or training ! do you think i should keep doing the 5x5 and IF ? any advice would be really helpfull ! thanks
people on the other posts have given you advice and links, follow what others have said.0 -
So looking for a bit of advice because once again I'm flitting between thinking I should cut down 10lbs and bulk back up or just recomp at my current weight.
I'm 36 year old male, 5'7'' and 151lbs. Before Christmas I was down to around 145lbs, I then put on around 10lbs from just eating "junk" food and the gut and moobs started making a re-appearance.
My sport of choice is long distance running, I have a 60 miler booked in for September and am going to start training properly for that at the start of June.
Current plan is 5x5 Mon/Wed/Frid, running Tues/Wed/Thurs/Sat/Sun, with the weekend being my long runs.
I know the whole weights and cardio are never great together, with general advice being, pick one and focus on that but I know I can't just keep on slacking of the strength stuff, which is always the thing that gets left behind.
So, what I guess I'm asking is what do people, and I guess this thread may be a little bias, think is my best option. Do I just stop with the deficit, go to maintenance and stick with my planned routine or would I be better cutting down another 10lbs, doing a slow bulk back up to 150 and then move in to maintenance.
Thank you in advance!0 -
So looking for a bit of advice because once again I'm flitting between thinking I should cut down 10lbs and bulk back up or just recomp at my current weight.
I'm 36 year old male, 5'7'' and 151lbs. Before Christmas I was down to around 145lbs, I then put on around 10lbs from just eating "junk" food and the gut and moobs started making a re-appearance.
My sport of choice is long distance running, I have a 60 miler booked in for September and am going to start training properly for that at the start of June.
Current plan is 5x5 Mon/Wed/Frid, running Tues/Wed/Thurs/Sat/Sun, with the weekend being my long runs.
I know the whole weights and cardio are never great together, with general advice being, pick one and focus on that but I know I can't just keep on slacking of the strength stuff, which is always the thing that gets left behind.
So, what I guess I'm asking is what do people, and I guess this thread may be a little bias, think is my best option. Do I just stop with the deficit, go to maintenance and stick with my planned routine or would I be better cutting down another 10lbs, doing a slow bulk back up to 150 and then move in to maintenance.
Thank you in advance!
A slow deficit when you start the running and eating requirements go way up. Probably lose the 10 lbs easy. Sure you want to carry around 5 extra lbs for long distance runs? If so, don't even worry about the deficit then.
You will indeed find your goals will quickly go against each other.
Those longs runs that occur after lifting with legs are just going to kill the recovery process, eventually you won't even have a good leg lifting workouts that need recovery. Problem solved, except it's still unnecessary stress, and a waste of time since not providing much benefit.
You'd likely find a modified routine works better. Find another program with more upper body work, and do that 3 x weekly, or 4 x with a split routine 2x weekly, like push/pull upper body.
Then on one day that follows a rest or easy run day, and will be followed by an easy run day, you do your squats and deadlifts and calves. So just 1x weekly for that, mainly to maintain the strength or very slow progress, because that'll still be useful muscle for powering up a hill for instance, but it won't do anything for the long distance muscle.
If you do HR-based training, make the day after leg lifting the Active Recovery HR zone, recently called the fad name fat-burning zone. Your longer distances probably reside in this zone anyway, whether you use HR or not, so you know what level that is.
I've tried to do the same with 70.3 triathlon training - really becomes master of none pretty quick.6 -
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.....
OMG....This is me! I rock at losing and gaining weight...but keeping weight steady? Forget about it! So frustrating!
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