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Recomposition: Maintaining weight while losing fat

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  • AdamAussie34AdamAussie34 Posts: 125Member Member Posts: 125Member Member
    magpye76 wrote: »
    @AdamAussie34 that's a fantastic transformation! Look how happy it's made you!! And in just 12 weeks? Raa!🤟
    I'm particularly impressed with your triceps.
    Nice job! Wow that's a lot of protein! I aim for around 120 and really struggle despite prioritising it constantly.

    Thanks!! You just made my day😊
    Although I aim for 160 min I often only get to 120 grams. On some occasions I’ll get over 200 but that takes allot of effort.
    Try having a protein shake and some fish in the Morning. Or talking a couple of cans of tuna with you to work.
  • AdamAussie34AdamAussie34 Posts: 125Member Member Posts: 125Member Member
    ghudson92 wrote: »
    ghudson92 wrote: »
    How is everyone getting on with their recomp? I was seeing good results October to early December of last year, but had to take time out due to injury and illness. During that time I simply focused on maintaining as couldn't be active. This week I am back to recomp and loving it! This time round I am focusing more on the quality of nutrition and upping my protein levels too.

    Good luck with your recomp! Hope the injury is okay now..

    Thank you. I very nearly broke my wrist so it was slow to get better, but I'd say it is 90% recovered now. Love your post upthread, congrats on the amazing progress!

    Many 🙏 love the positive vibes
  • snowflake954snowflake954 Posts: 4,651Member Member Posts: 4,651Member Member
    I'll just bump this. Some people are looking for it. :)
  • mustb60mustb60 Posts: 1,031Member Member Posts: 1,031Member Member
    Bump
    edited February 15
  • AkboudicaeAkboudicae Posts: 2Member Member Posts: 2Member Member
    Hi, I am returning to weight lifting in my exercise regimen after taking a few years off. (Had elbow tendinitis, had to re-structure program, got busy with other activities like riding horses and barn chores.) I am 57, with arthritis and currently around 23-24% bodyfat at 5'5" and 127 pounds. I have been trying to lift every other (but sometimes every 3rd) day and follow kind of a "BodyPump" style of warm-up, squats, chest, deadlifts and rows, triceps, biceps, lunges, abs and stretching. The whole thing takes about 45-55 minutes, but I am slower and more focused on technique than the BodyPump "in-time-with-the-music-always" approach. I also do cardio 3-5x per week 20-40 minutes. I basically use this app to make sure I am hitting all of my nutrients on the pre-determined settings for my age and goal weight of 125. Any suggested tweaks? (I also work and have a family in addition to the horses so I cannot spend hours and hours on body-building.)
  • heybalesheybales Posts: 17,314Member Member Posts: 17,314Member Member
    Akboudicae wrote: »
    Hi, I am returning to weight lifting in my exercise regimen after taking a few years off. (Had elbow tendinitis, had to re-structure program, got busy with other activities like riding horses and barn chores.) I am 57, with arthritis and currently around 23-24% bodyfat at 5'5" and 127 pounds. I have been trying to lift every other (but sometimes every 3rd) day and follow kind of a "BodyPump" style of warm-up, squats, chest, deadlifts and rows, triceps, biceps, lunges, abs and stretching. The whole thing takes about 45-55 minutes, but I am slower and more focused on technique than the BodyPump "in-time-with-the-music-always" approach. I also do cardio 3-5x per week 20-40 minutes. I basically use this app to make sure I am hitting all of my nutrients on the pre-determined settings for my age and goal weight of 125. Any suggested tweaks? (I also work and have a family in addition to the horses so I cannot spend hours and hours on body-building.)

    For your body to feel the need to grow more muscle and not just make it stronger, you have to overload it in some specific ways.

    Which means anything that might make that not happen well will not help recomp.

    That's great you aren't trying to match beat of music - you'd have to be light enough on the weight to accomplish that most likely.

    But how many reps you end up doing, how many sets, how much rest time between sets?

    You'll know the eating level is right when weight stays the same over about a month of fluctuations.
  • KHMcGKHMcG Posts: 202Member Member Posts: 202Member Member
    ghudson92 wrote: »
    ks7hizrnzrzl.jpg

    Recomp progress. Left picture was mid November 2019 - right picture was yesterday. Feeling quite happy with how it is going.

    You should. Looking great.
  • ghudson92ghudson92 Posts: 1,828Member Member Posts: 1,828Member Member
    KHMcG wrote: »
    ghudson92 wrote: »
    ks7hizrnzrzl.jpg

    Recomp progress. Left picture was mid November 2019 - right picture was yesterday. Feeling quite happy with how it is going.

    You should. Looking great.

    Thanks so much!
  • Pipsqueak1965Pipsqueak1965 Posts: 348Member Member Posts: 348Member Member
    Ok. Been recomping for a fair while. Both fat may 22%? Or what?
  • Pipsqueak1965Pipsqueak1965 Posts: 348Member Member Posts: 348Member Member
    Oh I can't attach a photo.
  • Pipsqueak1965Pipsqueak1965 Posts: 348Member Member Posts: 348Member Member
  • KHMcGKHMcG Posts: 202Member Member Posts: 202Member Member
    4pinux9u73fo.jpg

    Are you asking for a bf% estimate?
    I would say your closeat mid 20s to 22..
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