Recomp

emilybd623 · May 2019

I want to start a recomp after losing about 45lbs. I'm 5'3" and 111lbs. MFP recommends 1520cals to maintain weight but this seems low? I'm quite sedentary but was losing on 1400.

I'm also brand new to maintaining and don't know what's the best way for me to recomp? Should I start a solid exercise plan or hire a trainer?

Thanks!

whmscll · May 2019

MFP gives me 1450 for maintenance.

For recomp you need to lift at a level that is heavy for you and progressively add small amounts of weight continuously or add reps or both while eating enough protein (I think it is .8-.10 grams per pound of LEAN weight). If you’re unfamiliar with how to lift (especially compound lifts like deadlifts and barbell squats) definitely hire a trainer for a while.

sijomial · May 2019

MFP would be suggesting 1520 + exercise calories, 1520 would be for a non-exercise day only.
But you can get a very good idea of your (initial) maintenance calories from your rate of loss over the last four weeks. Unless you are completely changing your diet then there's no need to go back to very general population estimates.

A good program whether off the shelf or via a trainer would give better/faster results but if you are a beginner you will get results from just starting lifting any old way.

Personally I would suggest just starting, seeing what you enjoy while having a serious think about how many days you are able or willing to train and most importantly your goals - short and long term. Then pick your plan or hire a trainer.

I see too many people getting gym inductions and personal training but only giving the fuzziest of goals to the PT. Give them something to work with or you can just end up with a generalised workout plan with no progression or focus.

Recomp

Replies

Categories