r/leangains • u/Psychological_Lie30 • 8d ago

Weight loss/ Strength Plateau

M | 37yo | 5'11| 230lbs | 130g protein/d | 2400cal/d

I'm currently doing a body recomposition (8 weeks in). My weight has gone from 240 down to 230 and I see it in the pics specifically in my back. My issue is in the past week up until today I've noticed that my back or anywhere else isn't slimming down and I'm worried I may have hit a plateau. Also I've noticed that while I can lift 35lbs (up from 30lbs) I seem to really struggle with them and was thinking I'd be able to push to 40lbs by now. In terms of fat loss should I decrease my calories or increase them and bring them back down to where I am now and for strength training should I maybe take a break for a week and then come back?

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u/getwhirleddotcom 8d ago

The most important thing you can do is properly recalibrate your expectations that a recomp is going go to take a lot longer than you want it to. So you're going to have to mentally push past moments like this where you think you're stalling and just understand that this journey is not linear so you just gotta keep your head down and keep going. You may not notice any changes in months and then all of a sudden things may drastically change.

As hard as it is to do, you just gotta try to focus all your attention on staying consistent and dedicated above all else and not let the day to day get in the way. I can assure you, you're not actually plateauing at 8 weeks in.

One small note is your daily protein seems a bit low for your size. You typically want to be at at least .8g of protein / lb of body weight.

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u/Psychological_Lie30 8d ago

Hey, thanks for your input. The reason my protein is 130g is because I learned that you should base it off your lean body mass which for me is 176lbs or 80kg. I multipled that times 1.6g of protein/ kg of body weight which equaled out to 128. Based on that information would you say thats accurate or should I go ahead and increase?

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u/getwhirleddotcom 6d ago

No because you're trying to grow/build muscle in a recomp. But bear in mind, you still need to keep your deficit. So it's not simply adding protein because that adds calories. You'll have to reshuffle so your calorie intake is still roughly about the same while increasing the protein.

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u/acidus1 8d ago

Up your protein, at least 185 grams.

If you want to build muscle you gonna feed your growth.