Recomposition: Maintaining weight while losing fat
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@heybales mentions something important. TDEE is subject to change, I like to call TDEE a moving target based on changes in NEAT or EAT. That's why having a weight range is important. If you you become a little less active of course your calorie needs will change, etc..
Wanted to provide some personal observations on this; I've used a TDEE spreadsheet I found linked the r/fitness wiki since mid July of last year. It calculates TDEE on a weekly average basis of weight fluctuations and calorie counting. I'm meticulous about my logging/weighing food and weighing myself every morning. Over the 38 consecutive weeks I've been using this sheet my TDEE has ranged 2240-2550 calories. However, a five-data-point, centered, moving average stays very consistent at 2400, +/- 45 cal.
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@heybales mentions something important. TDEE is subject to change, I like to call TDEE a moving target based on changes in NEAT or EAT. That's why having a weight range is important. If you you become a little less active of course your calorie needs will change, etc..
Wanted to provide some personal observations on this; I've used a TDEE spreadsheet I found linked the r/fitness wiki since mid July of last year. It calculates TDEE on a weekly average basis of weight fluctuations and calorie counting. I'm meticulous about my logging/weighing food and weighing myself every morning. Over the 38 consecutive weeks I've been using this sheet my TDEE has ranged 2240-2550 calories. However, a five-data-point, centered, moving average stays very consistent at 2400, +/- 45 cal.
Are you a moderate and/or very consistent exerciser?
My exercise is enormously varied so my daily TDEE range is c. 2200 - 6500 (that's exceptional for me by the way!).
My weekly average TDEE also varies a lot by the season, to allow for that I probably have a wider weight range over the course of a year then most people too.0 -
I was wondering if im at a good place to start recomping? Ive lost 19 kg and am currently at 66kg at 173 cm. 3 people in real life have said i shouldnt lose more weight so that is what made me think about going into recomp instead. What do you think?
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andreascjonsson wrote: »I was wondering if im at a good place to start recomping? Ive lost 19 kg and am currently at 66kg at 173 cm. 3 people in real life have said i shouldnt lose more weight so that is what made me think about going into recomp instead. What do you think?
Now is good. You look great. Eat and train!3 -
andreascjonsson wrote: »I was wondering if im at a good place to start recomping? Ive lost 19 kg and am currently at 66kg at 173 cm. 3 people in real life have said i shouldnt lose more weight so that is what made me think about going into recomp instead. What do you think?
Congrats on the 19kg loss! A second vote for recomp!2 -
andreascjonsson wrote: »I was wondering if im at a good place to start recomping? Ive lost 19 kg and am currently at 66kg at 173 cm. 3 people in real life have said i shouldnt lose more weight so that is what made me think about going into recomp instead. What do you think?
Congrats on the 19kg loss! A second vote for recomp!
Ye ive made up my mind to recomp, going to do a week of losing 0.25 first and then go up to maintenance calories, becouse ive been eathing at 0.5 for a long time so i just kinda want to ease into it. Thanks for the feedback!5 -
andreascjonsson wrote: »I was wondering if im at a good place to start recomping? Ive lost 19 kg and am currently at 66kg at 173 cm. 3 people in real life have said i shouldnt lose more weight so that is what made me think about going into recomp instead. What do you think?
Yes! You look good, congrats!0 -
I think I’ve made the decision to start eating at maintenance. I do have a bit of fat that I want to go away but I’m at a healthy weight and look pretty ok how I am now in my opinion, plus I’ve been having a hard time staying within my calorie goal lately for whatever reason. I will just get over the fact that my belly fat will probably stick around for a while longer lol.4
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I think I’ve made the decision to start eating at maintenance. I do have a bit of fat that I want to go away but I’m at a healthy weight and look pretty ok how I am now in my opinion, plus I’ve been having a hard time staying within my calorie goal lately for whatever reason. I will just get over the fact that my belly fat will probably stick around for a while longer lol.
I've been doing the same. I just can't cut. My body has changed drastically at maintenance though.4 -
I'm sorry I did not read EVERY reply cos it's a lot, I have been re-comp since January, in that time I've lost 6 lbs, it may feel slow to some people but the deficit is super easy for me to maintain, since it's only 300 - calories from maintenance, I work out from Monday to Friday, sometimes on Saturday, weight lifting, steady cardio and some HIIT plus walking around, so I love, love recomp and I recommend it to anyone who wants to try it and has not a mad hurry.
Plus, the weight comes off "slow" but what is left is looking good, I think I'll be at my goal in 2 more months3 -
I was hoping for some advice about whether or not I'm in a good place to try a recomp instead of losing. I'm currently at 137 lbs and 5 ft 4 in tall. I'm 28 years old. I was planning on trying to get down to 125 or so, but after doing some research I'm wondering if I should just go the recomp route. I've recently started the strong curves program and either do pilates or circuit style training on the other days. (If anyone happens to peak at my diary, I've sick with the flu this week so that's why the logging is sparse)
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I think I’ve made the decision to start eating at maintenance. I do have a bit of fat that I want to go away but I’m at a healthy weight and look pretty ok how I am now in my opinion, plus I’ve been having a hard time staying within my calorie goal lately for whatever reason. I will just get over the fact that my belly fat will probably stick around for a while longer lol.
I've been doing the same. I just can't cut. My body has changed drastically at maintenance though.
I have failed two attempts at cutting this year!
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lolothedragon wrote: »I was hoping for some advice about whether or not I'm in a good place to try a recomp instead of losing. I'm currently at 137 lbs and 5 ft 4 in tall. I'm 28 years old. I was planning on trying to get down to 125 or so, but after doing some research I'm wondering if I should just go the recomp route. I've recently started the strong curves program and either do pilates or circuit style training on the other days. (If anyone happens to peak at my diary, I've sick with the flu this week so that's why the logging is sparse)
You are at the PERFECT place to recomp!2 -
mom23mangos wrote: »
You are at the PERFECT place to recomp!
Thanks for responding! I was thinking so. I remember when I was 125lbs my body didn't look that different, especially my stomach and I got frustrated. It can't hurt to try and getting to eat a little more would be a huge plus.0 -
Timely post by Brad Schoenfeld on Facebook today about recomp. Here's the infographic he posted, along with his initial comments on it:
"It absolutely is possible to gain muscle while losing body fat; the extent to which this can be achieved depends on several factors"
A couple of the comments/questions and his responses:Q: How can you lose fat and build muscle at the same time when one thing requires you to be in a calorie deficit and the other requires you to be in a calorie surplus?
Schoenfeld: Because you don’t need to be in a surplus to gain muscle.
Q: are you saying here that a proper training stimulus and eating enough protein is enough to build muscle?
Schoenfeld: Yep; sufficient to build, not to maximize gainz.8 -
lolothedragon wrote: »I was hoping for some advice about whether or not I'm in a good place to try a recomp instead of losing. I'm currently at 137 lbs and 5 ft 4 in tall. I'm 28 years old. I was planning on trying to get down to 125 or so, but after doing some research I'm wondering if I should just go the recomp route. I've recently started the strong curves program and either do pilates or circuit style training on the other days. (If anyone happens to peak at my diary, I've sick with the flu this week so that's why the logging is sparse)
I think you are! You look good1 -
lolothedragon wrote: »I was hoping for some advice about whether or not I'm in a good place to try a recomp instead of losing. I'm currently at 137 lbs and 5 ft 4 in tall. I'm 28 years old. I was planning on trying to get down to 125 or so, but after doing some research I'm wondering if I should just go the recomp route. I've recently started the strong curves program and either do pilates or circuit style training on the other days. (If anyone happens to peak at my diary, I've sick with the flu this week so that's why the logging is sparse)
mg]
@lolothedragon
I think you are in a great place to recomp.
To me you look to be a good weight with just some fine tuning to do if you wish.
(Almost flat stomach to perfectly flat stomach perhaps?)
I honestly don't know where you would have 12lbs to lose without looking underweight/scrawny so glad you are rethinking your goal weight.
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I am so glad to finally join the recomp group! I am different as I'm maintaining after gaining a lot of weight that I lost due to a Crohn's flare a while back. 5'11", initial weight was 92lbs, now at 142-145 for the last few weeks.
Incredibly tough to gain, especially since I have been yoyoing since I was diagnosed 15 years ago, and I can't tolerate a lot of food at the moment. I have been weight lifting from the beginning, but I know a cut/bulk cycle would be detrimental to my health and my sanity, so recomp it is!
Luckily, I read this entire thread a while back, and typed up tips to help me be successful. Fingers crossed.
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lolothedragon wrote: »I was hoping for some advice about whether or not I'm in a good place to try a recomp instead of losing. I'm currently at 137 lbs and 5 ft 4 in tall. I'm 28 years old. I was planning on trying to get down to 125 or so, but after doing some research I'm wondering if I should just go the recomp route. I've recently started the strong curves program and either do pilates or circuit style training on the other days. (If anyone happens to peak at my diary, I've sick with the flu this week so that's why the logging is sparse)
Another vote for recomp. Strong curves is a good program, I hope you enjoy doing it.1 -
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