Background : 5'2F, 43, SW205lbs (93kg), CW133lbs (60kg). 72lbs (33kg) lost since Jun 2021 through CICO, exercise and cutting out alcohol.
I've switched from cutting to maintenance to focus on building muscle. My previous exercise was walking, swimming, cycling and indoor rowing. I've added weight lifting to the mix and am already seeing strength improvements. I've managed to maintain a fair bit of muscle during my weight loss, and arguably have definately a lot more stamina and endurance than I ever have. I believe my choice of exercise and focus on a varied diet has enabled this.
I recently bought a Renpho scale as I want to increase muscle and reduce bodyfat%. My first weigh on was at the end of the day when it was delivered (hence the additional kg of weight from the days water and food) and my suspicions were justified. According to the scale, I have a decent amount of muscle for my build, but my bodyfat% is still pretty high.
I know scales arent intend to be spot on, but are very useful to get an overview and to track progress.
I swim twice a week, pilates on one of those days, a long walk on another, weight training for 3 days (full body, one upper, one torso and lower) and I'm starting to do compound lifts at home to practice correct form. At least one rest day and rowing as and when.
I eat at maintenance (sometimes a couple hundred cals above) most days, 120g minimum protein. About 3 days a week I'm in a natural deficit from lower appetite but no more than 500.
Am I doing this right? Are there any successful recompers out there with any advice based on experience? Things you wish you knew when you started?
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/w8be0g/advice_from_people_who_successfully_recomped/
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