First time recomping. Help!
LizzyK1983
Posts: 44 Member
I am beginning a recomp to increase muscle mass and reduce body fat. My current stats are 5 foot 6 inches and 131 pounds. My body fat percentage is 32% (DEXA scanner). The ratio of fat to muscle in my body is way off - I have really low muscle mass, particularly in my legs and high body fat which I blame years of the binge/restrict cycle which I have finally broken out of. I now eat a whole food diet - lots of fruit and veg, lean chicken and tuna and good carbs such as brown rice, sweet potato and oatmeal.
My plan is to weight train 3 times a week with a Fitness Blender strength video. The work out includes:
Groups of two exercises
40 Seconds on; 15 seconds rest; x2
Deadlift
Lunge + Row
Deadlift Toes Out
Ski Squat + Tricep Extension
Deadlift Toes In
Curtsy Lunge + Curls
Squat + Overhead Press
Halo + Good Morning
Wall Sit Lateral Raises
Side Lunge Ventral Raises
Bridge + Chest Press
Back Bow + Pulls
I have two sets of dumbbells, 5.5lbs and 11lbs and will be doing 20 minutes of Pilates 2 x other days of the week, and go for one walk a week. I haven't included cardio because my goal is to lose fat and increase muscle.
Is this enough for a complete recomp newbie?? Anything I should consider.
Thanks in advance for your responses?
My plan is to weight train 3 times a week with a Fitness Blender strength video. The work out includes:
Groups of two exercises
40 Seconds on; 15 seconds rest; x2
Deadlift
Lunge + Row
Deadlift Toes Out
Ski Squat + Tricep Extension
Deadlift Toes In
Curtsy Lunge + Curls
Squat + Overhead Press
Halo + Good Morning
Wall Sit Lateral Raises
Side Lunge Ventral Raises
Bridge + Chest Press
Back Bow + Pulls
I have two sets of dumbbells, 5.5lbs and 11lbs and will be doing 20 minutes of Pilates 2 x other days of the week, and go for one walk a week. I haven't included cardio because my goal is to lose fat and increase muscle.
Is this enough for a complete recomp newbie?? Anything I should consider.
Thanks in advance for your responses?
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Replies
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Probably not for very long, at least for many of those muscles involved.
Unless you can increase weight, it'll become maintenance level - and then body has no need to build more muscle because you aren't pushing it to the limit.
And even with rests that brief - you aren't pushing the muscles hard with overload of weight, but rather overload of lack of oxygen.
The rests with a good strong lifting program are 1-4 min for a reason, to allow the next sets to be lifting just as heavy a weight.
Wait 15 sec - and of course you can't do as heavy.
Shoot - hold your breath during the whole set of reps, you'll do even less!
Does that mean it was harder on the muscles that your body thinks you need more of them?
No - it means body thinks you need more anaerobic improvements to support movements with no oxygen and little to no recovery.
You got the right idea - but you'll need an actual progressive overload weight lifting program to tell the body you want muscle, constantly as you go on.
Or you are going to stop progressing pretty quick I'll bet.4 -
What would you recommend I do?1
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At 31% you need a calorie deficit, sufficient protein and a good lifting programme. Recomping will be more effective when you're leaner!5
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trigden1991 wrote: »At 31% you need a calorie deficit, sufficient protein and a good lifting programme. Recomping will be more effective when you're leaner!
This is what I was thinking. What went into your decision to recomp as opposed to cut?1 -
trigden1991 wrote: »At 31% you need a calorie deficit, sufficient protein and a good lifting programme. Recomping will be more effective when you're leaner!
Agree .
I would eat in a deficit for a while until you're at a lower bf.0 -
trigden1991 wrote: »At 31% you need a calorie deficit, sufficient protein and a good lifting programme. Recomping will be more effective when you're leaner!
This is what I was thinking. What went into your decision to recomp as opposed to cut?
I think you guys are missing that she's 5'6" and 131lbs. I wouldn't think she should lose too much weight, no? Also, it seems that she would be primed for a good recomp as she is untrained. She could ride the newbie gains to swap out some fat for lean mass and improve her BF%.
Edit - it looks like 120 is the bottom weight on the BMI charts for someone her height, so I guess she could go a little lower, but I wouldn't think it would be necessary to get as lean as possible and then try to gain mass. But then again, I'm not an expert.3 -
mom23mangos wrote: »trigden1991 wrote: »At 31% you need a calorie deficit, sufficient protein and a good lifting programme. Recomping will be more effective when you're leaner!
This is what I was thinking. What went into your decision to recomp as opposed to cut?
I think you guys are missing that she's 5'6" and 131lbs. I wouldn't think she should lose too much weight, no? Also, it seems that she would be primed for a good recomp as she is untrained. She could ride the newbie gains to swap out some fat for lean mass and improve her BF%.
Edit - it looks like 120 is the bottom weight on the BMI charts for someone her height, so I guess she could go a little lower, but I wouldn't think it would be necessary to get as lean as possible and then try to gain mass. But then again, I'm not an expert.
In my opinion even if the person is light and "skinny fat" (low LBM) they should Diet down to a more reasonable body fat percentage. The body is not great at partitioning nutrients at the best of times and this is made much worse when significantly overweight.
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mom23mangos wrote: »trigden1991 wrote: »At 31% you need a calorie deficit, sufficient protein and a good lifting programme. Recomping will be more effective when you're leaner!
This is what I was thinking. What went into your decision to recomp as opposed to cut?
I think you guys are missing that she's 5'6" and 131lbs. I wouldn't think she should lose too much weight, no? Also, it seems that she would be primed for a good recomp as she is untrained. She could ride the newbie gains to swap out some fat for lean mass and improve her BF%.
Edit - it looks like 120 is the bottom weight on the BMI charts for someone her height, so I guess she could go a little lower, but I wouldn't think it would be necessary to get as lean as possible and then try to gain mass. But then again, I'm not an expert.
I did miss that, thank you. I'm 5'6" and 129 lbs (fine, 130 due to a few too many drinks and snacks on Monday) and I think I'm around 20% body fat. I'm at the tail end of a cut, going for another 4 lbs or so to get under that 20%. Maybe it comes down to a personal decision, because either would work, but one way would be faster (which is important to me, although wouldn't be to others). As a newbie, OP, you can makes some muscle gains while in a deficit too.0 -
Thanks guys im thinking the best way to go about this would be to include more cardio into my workout routine to help with the deficit and burn more body fat. I did the 30 Day Shred a few months back so maybe I will start this one again until my BF% is lower? 30DS includes weights, so even though I wont be gaining muscle in a deficit, I wont be losing it either. I don't enjoy the program but I guess if I want this I just have to suck it up for a while! I think my confusion comes from having such little muscle mass I was worried about a being in a deficit and losing more.0
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Curious where you read to do more cardio to help with deficit?
Most I see commenting in this thread know eating less than you burn is how you create a deficit - doing more cardio not needed.
As was specifically mentioned though - start your lifting now since you are in the rare spot of being able to lose fat while gaining muscle mass.
That will NOT be available later to anywhere near the same degree.
You still eat at a deficit though, cardio not needed for that.1 -
I have a history of extreme calorie restriction (i'm talking 800 or less cals) losing body fat and muscle, only to binge at goal weight and put all the fat back on and then some - hence low muscle to high fat ratio. Im emotionally better now and know the binge/restrict cycle is terrible for my body. I want to lose the fat in a healthy way and see cardio as a good way to create a deficit instead of relying on just calorie restriction. For me to even loose half a pound a week I need to be eating no more than 1200 cals and this is just not healthy or sustainable for me.0
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IMO I'd find a lifting program you think will work for you, stay at maintenance or a tiny deficit for a few months and build some muscle. Adding strength and muscle will change your world and I think it's more important at this point to put on the muscle than it is to get down to an "ideal" weight for starting to add muscle. Put a good three or four months into, build some strength with a good solid program like NROWLFW or Stronglifts etc. and then re-evaluate. You'll look different, even at the same weight, feel different, and have a different mindset as well.LizzyK1983 wrote: »I have a history of extreme calorie restriction (i'm talking 800 or less cals) losing body fat and muscle, only to binge at goal weight and put all the fat back on and then some - hence low muscle to high fat ratio. Im emotionally better now and know the binge/restrict cycle is terrible for my body. I want to lose the fat in a healthy way and see cardio as a good way to create a deficit instead of relying on just calorie restriction. For me to even loose half a pound a week I need to be eating no more than 1200 cals and this is just not healthy or sustainable for me.
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Didn't say NOT to exercise and ONLY to diet.
While the calorie burn from lifting is low compared to cardio, you should log it and eat it back. That will help some.
And sure you can throw on some strong cardio after the lifting. That will help more.
And a good calm cardio between lifting days when recovering, unless you do some daily lifting in a split routine. That will help more.
But you also don't need to take an extreme deficit that causes the results you got already.
Reasonable deficit, enough protein, and resistance training - you can retain all your muscle mass.
250 cal deficit is all you need when 10 lbs are left to go.
That should easily put you above 1200 calories as eating goal.
Make a copy of this for yourself.
This is assuming a 3 x weekly split push / pull type routine taking 30 min x 6 days, with 30 min cardio afterwards.
And daily activity above a bump on a log sedentary, so family routine on weeknights and weekends.
With TDEE over 2100, 250 deficit makes 1850 eaten daily.
https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing
Again - the opportunity to build muscle (and sounds like you'll tap out existing muscle pretty quick) while losing fat is only available if you have plenty of extra fat and starting weight lifting.
So won't get that later.3 -
Thank you so much guys for such valuable advice I really appreciate the time and effort you have taken to help me. Unfortunately I don't have access to a gym but I figure I can use dumbbells and progress the weight I as I improve?? I will research some strength programs and report back with a plan if you wouldn't mind letting me know if im on the right track?1
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How is this....
Workout= Monday - Wednesday - Friday
Warm up: 5 - 10 minutes light cardio (walking, treadmill, bike etc.)
Dumbbell Squat
2 10 reps 40 seconds in between each set - Stretch in between each set
Stiff Leg Dumbbell Dead Lift
2 10 reps Rest 40 seconds in between each set.
Standing Dumbbell Calf Raise
2 15 - 20 reps Rest 40 seconds in between each set.
Incline Dumbbell Bench Press
2 10 reps Rest 40 seconds in between each set.
Seated Dumbbell Shoulder Press
2 10 reps Rest 40 seconds in between each set.
One Arm Dumbbell Rows
2 10 reps Rest 40 seconds in between each set.
Seated Alternate Dumbbell Curls
2 10 reps Rest 40 seconds in between each set.
Lying Dumbbell Extensions
2 10 reps Rest 40 seconds in between each set.
Crunches
3 20 - 30 reps Rest 40 seconds in between each set.
Cardio (light to moderate) 15 minutes in duration
It said to do 3 x a week for 6 weeks and light cardio one day on a weekend.
Would you call this a full body or more upper body focused? Im looking for something that’s going to be a full body routine and do you think it would be enough?
I will start with my 11lb dumbbells and progress when I can.1 -
That's pretty upper body focused. I'd add in some lower body work. Weighted sumo squats, lunges, step-ups. Those are all good dumbbell workouts. You can do pistol squats too.0
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LizzyK1983 wrote: »How is this....
Workout= Monday - Wednesday - Friday
Warm up: 5 - 10 minutes light cardio (walking, treadmill, bike etc.)
Dumbbell Squat
2 10 reps 40 seconds in between each set - Stretch in between each set
Stiff Leg Dumbbell Dead Lift
2 10 reps Rest 40 seconds in between each set.
Standing Dumbbell Calf Raise
2 15 - 20 reps Rest 40 seconds in between each set.
Incline Dumbbell Bench Press
2 10 reps Rest 40 seconds in between each set.
Seated Dumbbell Shoulder Press
2 10 reps Rest 40 seconds in between each set.
One Arm Dumbbell Rows
2 10 reps Rest 40 seconds in between each set.
Seated Alternate Dumbbell Curls
2 10 reps Rest 40 seconds in between each set.
Lying Dumbbell Extensions
2 10 reps Rest 40 seconds in between each set.
Crunches
3 20 - 30 reps Rest 40 seconds in between each set.
Cardio (light to moderate) 15 minutes in duration
It said to do 3 x a week for 6 weeks and light cardio one day on a weekend.
Would you call this a full body or more upper body focused? Im looking for something that’s going to be a full body routine and do you think it would be enough?
I will start with my 11lb dumbbells and progress when I can.
Honestly, I'd stop trying to make your own plan on get on a well designed program from the link posted above. The proven ones already target the maximum amount of muscle fibers, have well designed progressive scheme and incorporate various beneficial things such as Deloads. More often than not, people who don't understand the science make their own plans and then wonder why they aren't making progress.1 -
I didnt make my own. I found it on a body building website and its a dumbbell routine for beginners. The trouble with stronglifts etc is that they expect me to have access to a gym and i dont.1
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LizzyK1983 wrote: »I didnt make my own. I found it on a body building website and its a dumbbell routine for beginners. The trouble with stronglifts etc is that they expect me to have access to a gym and i dont.
so finding a body weight program that is progressive is the key.
Try Body by You
You are your own gym
convict conditioning
those should get you started right.
peep Waldo's strengthunbound website. he bulks/cuts/recomps purely on body weight work.
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As a beginner, realistically im not going to be able to complete two sets of 10 reps with 11lb dumbbells with a majority of the exercises. Wouldn't trying to improve on reps/increase weight be considered progressive overload?0
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LizzyK1983 wrote: »As a beginner, realistically im not going to be able to complete two sets of 10 reps with 11lb dumbbells with a majority of the exercises. Wouldn't trying to improve on reps/increase weight be considered progressive overload?
If this is all completely new to you, I'd recommend: http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Its the most simple program you can find. So you can concentrate on the core lifts with dumbbells and then move onto barbells. It works the bigger muscles which will recruit more muscle fibers. And there is just less room for error as you only need to learn 4 moves.1 -
I'm not sure I'd go with recomp at 32%. I'd stay at a deficit until you drop another 5-12% body fat. Then either switch to recomp or bulk/cut cycles. Just my .02. Otherwise you'll be able to build muscle but recomp won't do as much for fat loss as you think. It's very very slow going (I've been at it for over a year) and I've actually gained body fat. Granted, I've gained a bunch of muscle, but body fat is at least 5% higher than where I started. Part of it is that I tend to edge above maintenance levels on calories in order to build a bit more muscle. But I didn't start recomp until I was somewhere in the 11-12% body fat range (for a guy, likely 20ish% for a girl).0
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LizzyK1983 wrote: »I have a history of extreme calorie restriction (i'm talking 800 or less cals) losing body fat and muscle, only to binge at goal weight and put all the fat back on and then some - hence low muscle to high fat ratio. Im emotionally better now and know the binge/restrict cycle is terrible for my body. I want to lose the fat in a healthy way and see cardio as a good way to create a deficit instead of relying on just calorie restriction. For me to even loose half a pound a week I need to be eating no more than 1200 cals and this is just not healthy or sustainable for me.
Where did you get this number? If you got it from MFP, remember that you need to eat back exercise calories (I think most people who use the MFP calculations eat back at least half of their exercise calories as opposed to all because the exercise calories can be inflated).
Here is another calculator you can use that already includes your exercise, so you'd eat around the same calories every day (this is the one I use and it gives me 1477 calories as my deficit):
https://legionathletics.com/macronutrient-calculator/
I've seen a lot of other people recommend this calculator too:
http://scoobysworkshop.com/accurate-calorie-calculator/
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