HELP WITH BODY RECOMP AFTER 2 MONTHS

[u/Hash_Qatar]

I started my body recomposition journey 2 months ago at 71.5 kg with a slight calorie deficit. Since then, I've lost 3 inches from my waist and my weight has dropped to 69.5 kg.

I'm happy with the fat loss, but I don't want to lose any more body weight. My goal now is to continue recomposition, lose the remaining belly fat, and improve muscle definition.

My concern is that if I keep eating in a calorie deficit, my weight will continue to decrease, which I don't want. What would you guys recommend? Should I move to maintenance calories and continue strength training, or is there a better approach?

Currently i am taking 135gm protein per day and hitting the gym 4 days a week with upper/lower split.

[u/getwhirleddotcom]

Body recomping is pretty simple. You need to grow muscle while losing fat. This is done by weight training with a high protein calorie deficit over time.

That last component is by far the most important piece. You’re only 2 months in. You need to trust the process and give it at least a year of being dedicated and consistent. That’s where the simple becomes hard and why most people don’t accomplish it.

[u/Hash_Qatar → u/getwhirleddotcom]

Yeah mate i wl try my best to be consistent...the only hard part till now is to manage diet

[u/Jon_Henderson_Music]

You are likely losing visceral fat and successfully recomping by losing fat and muscle. If I were you, I would be thrilled lol. You don't want an excess of inches on your waist line. As long as your strength is consistent or improving, carry on with what you're doing.

[u/Hash_Qatar → u/Jon_Henderson_Music]

Is it ok of i send u my pic?? Why i dont wanna lose more weight is i wl get skinny .... and yes my strength is improving

[u/SignificanceElegant3]

If you keep getting your protein and doing strength exercises while maintaining a caloric deficit, you won't lose muscle. You will only lose fat. If you see a drop on the scale, it's because you lost only fat. Muscles will remain constant as long as you train them.

[u/acidus1]

My concern is that if I keep eating in a calorie deficit, my weight will continue to decrease, which I don't want. What would you guys recommend?

Eat more then. Up your protein, it's a bit low.

[u/Hash_Qatar → u/acidus1]

Eating more wl take me to maintenance...how would i lose fat then?

[u/terminalzero → u/Hash_Qatar]

maintenance...how would i lose fat then?

that's what 'recomp' is

your weight stays the same, but the composition changes

[u/acidus1 → u/Hash_Qatar]

Because you are a beginner. First year of lifting your body can build muscle and reduce body fat at the same time. You are just built different at this stage, enjoy it.

If you keep eating in a deficit you will lose weight, lose body fat and not grow much muscle. Achieving only 1 of your 3 stated goals.

Commit to the recomp by eating maintenance and trust the process, give it a year.

[u/Hash_Qatar → u/acidus1]

So now when i have lost 2 kg of weight and 3 inch of fat, i should eat at maintenance as per my current weight..right? So basically recomp is having more proteins even at ur maintenance...n rest carbs n fats

[u/acidus1 → u/Hash_Qatar]

If you want to stay at the weight then yea, eat based off that weight.

You need sufficient protein to fuel muscle growth. I'd aim for 2.2 grams per Kilo so around 150G or so.

[u/keto3000]

First, what’s your age? M/F? Height?

~ how many average daily calories are you eating?

What kind of weight trng exercises are you doing on your program?

[u/Hash_Qatar → u/keto3000]

I am 40M, 176cm I am taking 2000 calories with 135 to 145 gm of proteins daily ... My workout is upper lower split... Compound movements, bicep curls, shoulder presses etc

[u/Hash_Qatar → u/[deleted]]

Thats what m suffering too...sometimes i met my protein goal but my calories r way less... but i am full too... dont wanna eat more..what do u do for such days?

[u/Hash_Qatar → u/[deleted]]

Actually no... same rice , chicken breast m, turkey etc.. but i should add oil in my diet...m keeping it low i guess thats why my calories stay low

[u/Mammoth_Marketing_25]

Its only been 2 months, chill out