Georgia422016 Member

can i recomp at slightly under my maintainence, say 1350? and will recomp still work if i dont have access to really heavy weights? @erickirb

recomp

in all honesty im confused as to how to aproach that?

sooo i have no idea where to start for a recomp! im 112ib 5"5 18 year old female. im 21% bf ish. i want to lose some bf and get ab definition, my mantinence is 1400, i do intense cardio once a week, weightlifting 3 times and yoga once. how many calories should i be eating and what kind of weight workout should i do? i dont…

ive looked into that a bit but no matter how much i read im unsure how to approch it? @revolucia78

yeah i only have dumbells up to 14kg, i can squat more like 20-25kg with a barbell but have no access to it @sijomial

@sijomial and. @sumiblue surely the amount of weight is more of a relative thing? so to someone who has been lifting for 2 years they need a really heavy weight to go into overload, but someone whos not been lifting long needs a lower weight for overload due to having less strength and muscle

i usually go for something protein based, nuts or meat is good but a protein shake usually, for convenience

fruit and veg is always good, nuts are good for healthy fats and easy to have as a snack. as arditarose said it really depends on your daily calorie allowance and weight goals.

make sure you increase the calories at a really slow rate and see if that helps, maybe add 50-100cal and stay on that for 3-4 weeks then up it again

its really hard for women to get big because we simply dont have the hormones, so dont worry to much about that. as for protein its used in the body to help repair damaged muscles, which is why people who lift weights eat more of it, its best to get protein from natural sources such as meat and nuts, but when this isnt…

Eggs are amazing! high protein and healthy fats. avocados are good for healthy fats too. any kind of meat and fish will help you reach the protein goal, as for carbs fruit and veg are best (quinoa is good for carbs and protein)

whats your maintenance daily calorie intake?

depends on your goal? build muscle, lose fat or stay at your current weight?

i currently do a full body weight session twice a week such as ; squat 14kg lunge 10kg deadlift 14kg calf raises bicep curl 5kg tricep extention 4kg chest press 10kg bent over row 10kg plank double leg lift crunches each exercise is 10 reps with 3 overall sets (i dont have access to a barbell or weights bench currently so…

look up calisthenics, it produces great results and requires no weights!

??...im asking about my weights regime here, hence why i put it in a different category, i just included background info from my other post so people could offer better advice - queenliz99

arditarose - so if i do weights 3x a week and bunk the calories up to maintenance would i begin to see more definition? (im really wanting to uncover my abs for the summer)