Recomposition: Maintaining weight while losing fat

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Replies

  • ExpressoLove11
    ExpressoLove11 Posts: 337 Member
    @psuLemon Thanks so much for posting! I have been at a bit of a crossroads with my training and nutrition and that has really helped give me a sense of direction.
  • SuzanneC1l9zz
    SuzanneC1l9zz Posts: 455 Member
    psuLemon wrote: »
    No sure how many watch Bret Contreras, but this is a great video.



    https://youtu.be/MpkwtHqtHWU

    Awesome, thank you. At this point I'm kind of tentatively wandering through some of the recommended resources, feeling a bit intimidated and trying not to overwhelm myself. And lifting some heavy-to-me stuff while doing so.
  • psuLemon
    psuLemon Posts: 38,422 MFP Moderator
    Not problem. I love his videos. I started following him to help my wife, but i find it overall content very good.
  • steveko89
    steveko89 Posts: 2,223 Member
    psuLemon wrote: »
    Not problem. I love his videos. I started following him to help my wife, but i find it overall content very good.

    Thanks for the post, similarly started following him to advise the Mrs. but had never watched a video with him... he sounds like Norm McDonald, which I wasn't expecting.
  • carlolocicero
    carlolocicero Posts: 1 Member
    question, in recomp should you be replacing calories burned after work outs or just stay at slightly under maintenance. newbie
  • SuzanneC1l9zz
    SuzanneC1l9zz Posts: 455 Member
    So question: can I realistically get anywhere in terms of recomp sticking to light weights? I get that it'll take longer, but is it even possible? As of today there's a cap on how much I'm allowed to lift, for medical reasons. It's not much, and it's permanent. I was kind of expecting it but I'm still disappointed.
  • SuzanneC1l9zz
    SuzanneC1l9zz Posts: 455 Member
    Makes sense. Thanks!
  • raven56706
    raven56706 Posts: 918 Member
    Hey all!

    So I have been with MFP a long time ago. Was dedicated and all then fell off the wagon.

    Now I have decided to get back into the swing of things but with a different mindset. Before, my goal was to lose weight which it still kind of is. However this time, I’m focusing more strength training.

    Now with strength training, I know the eating habits are alittle different.

    So right now the goal is to get stronger. So any tips on where to go with the calorie intake and stuff would be greatly appreciated.

    I am 5’8 210. Drinking water is easy as I drink a gallon a day(due to kidney stone-oxalate incident)

    Much appreciated in advance.
  • heybales
    heybales Posts: 18,842 Member
    raven56706 wrote: »
    Hey all!

    So I have been with MFP a long time ago. Was dedicated and all then fell off the wagon.

    Now I have decided to get back into the swing of things but with a different mindset. Before, my goal was to lose weight which it still kind of is. However this time, I’m focusing more strength training.

    Now with strength training, I know the eating habits are alittle different.

    So right now the goal is to get stronger. So any tips on where to go with the calorie intake and stuff would be greatly appreciated.

    I am 5’8 210. Drinking water is easy as I drink a gallon a day(due to kidney stone-oxalate incident)

    Much appreciated in advance.

    Go up a few posts and watch the video, should be very useful recap to what is contained in these 125 pages of posts.
  • raven56706
    raven56706 Posts: 918 Member
    heybales wrote: »
    raven56706 wrote: »
    Hey all!

    So I have been with MFP a long time ago. Was dedicated and all then fell off the wagon.

    Now I have decided to get back into the swing of things but with a different mindset. Before, my goal was to lose weight which it still kind of is. However this time, I’m focusing more strength training.

    Now with strength training, I know the eating habits are alittle different.

    So right now the goal is to get stronger. So any tips on where to go with the calorie intake and stuff would be greatly appreciated.

    I am 5’8 210. Drinking water is easy as I drink a gallon a day(due to kidney stone-oxalate incident)

    Much appreciated in advance.

    Go up a few posts and watch the video, should be very useful recap to what is contained in these 125 pages of posts.

    thank you
  • claireychn074
    claireychn074 Posts: 1,567 Member
    Bump
  • smithcharesa
    smithcharesa Posts: 1 Member
    Hello guys! I'm a mother of two. I have had two C-sections, soooo i have a mom belly. My question is, is their anyway I can just lost my belly and not everything else. I have a nice shape, it's just this belly in the way helppppp
  • Beautyofdreams
    Beautyofdreams Posts: 1,009 Member
    @smithcharesa you may have diastasis rectii. It is common in women who have been pregnant. There are many online exercise programs available, though some people will require surgery. BodyfitbyAmy has some good youtube exercise videos for this.
  • psuLemon
    psuLemon Posts: 38,422 MFP Moderator
    smithcharesa wrote: »
    Hello guys! I'm a mother of two. I have had two C-sections, soooo i have a mom belly. My question is, is their anyway I can just lost my belly and not everything else. I have a nice shape, it's just this belly in the way helppppp

    No, you can't target body fat. Your body will lose fat based on genetic disposition.

  • MrsClairwood
    MrsClairwood Posts: 5 Member
    So, if I feel I have about 15lbs still to loose, could I get results with a re-comp? Right now I eat 1600 cal, weight train 5 days a week. I do know I am working on negative calories right now. Just scared to gain as I went from 215lbs to 135. Body fat seems high, this is using one of those scales that counts the percentage
  • sijomial
    sijomial Posts: 19,809 Member
    MrsClairwood wrote: »
    So, if I feel I have about 15lbs still to loose, could I get results with a re-comp? Right now I eat 1600 cal, weight train 5 days a week. I do know I am working on negative calories right now. Just scared to gain as I went from 215lbs to 135. Body fat seems high, this is using one of those scales that counts the percentage

    @MrsClairwood

    Results are personal and situational (age, training experience, how lean, genetic gifts, quality of training.....) but yes recomp can be done with a small deficit rather than seeking to perfectly maintain weight.
    Absolutely no idea what 1600cals means to you in terms of rate of weight loss (e.g. 1600 would be a deficit of about 2500cals for me today!) but to a large extent the slower you are losing the better if you are serious about wanting to gain muscle.
    Understandable about being scared of regain but 80 x 3500cals doesn't happen overnight and that emotion can't be allowed to stop you eating at an appropriate level now and also when you get to goal weight. Making adjustments needs to be normalised rather than feared.

    Those scales range from sort of OK for a trend (but with weird spikes mostly caused by variations in hydration levels) to hopelessly inaccurate all of the time. If your BIA scale only has foot sensors it's just making guesses based on the lower half of your body which is far from ideal.
    TBH progress pictures and measuring tape would probably tell you more.

    If you are serious about hypertrophy I'd really suggest following an established hypertrophy routine. What you roughly described in your other post doesn't sound particularly alligned towards that goal.

  • MrsClairwood
    MrsClairwood Posts: 5 Member
    @sijomial Thank you for this. I eat 1600 calories per day, macros are 40P, 30F, 30C. I have been told I should shed more fat before building or I will start this process with fat already around my muscles. I always measure and take pictures. I also am aware it dies not happen over night, this has taken me 3.5 years so far. I am not about the scale per say, it was mentioned several times not to avoid training while loosing weight. I train all the time, I am a member of a boot camp. I lift 4 days a week and do 1 hiit class a week. Just wanted suggestions on should I still shed the 15lbs or can I jump on this now?

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