Hi guys and sorry for a might silly question!
As in 1,5 year in purpose I gained 20kg now I want to stop gaining and just work a little on my current shape.
What I want to ask you is if it’s possible to gain in inches(cms),growing muscles etc, while I’m eating just to maintain my current weight.
Thanks so much in advance!
I think its possible theoretically and it’s called recomping because you’re adding muscle while at the same time losing fat.
I don’t know the ins and outs of how it works, but I suspect what you’d do is track key measurements (waist, hips, chest, arms, thighs) and adjust your food intake accordingly. So, if everything except your waist increases in size, you keep doing what you’re doing. If your waist increases along with everything else, you eat a bit less and see if that works.
All the while you’d make sure to train reasonably heavy and hard to promote muscle growth but probably drop cardio.
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It’s possible but depends on a lot of factor.
We don’t know anything about your training experience, current bodyfat levels, eating habits, etc.
Thank you that’s what I’m thinking of doing but still I’m afraid not being in a surplus…
I don’t know my body fat levels as I’m using only a measure tape to track my progress not even the scale even if I weight myself multiple times is just to be sure I don’t lose any just that.
What I’m afraid is that if I stop being in a surplus Ill stop building muscles too…
As for the eating habits Ive been doing 3 big meals and 2 or 3 smaller when gaining weight, covering proteins, carbs and fats.
I think you’d just want to track calories and watch the scale. Might take a few weeks to figure out what helps you maintain the weight.
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Have you ever achieved something similar?
I mean, at some point in the gym, you decided just to eat for maintenance but still you noticed you were getting better/bigger,building muscle etc
I’ve been spending the last few years trying to bulk up, but now I’m not actively trying anymore.
I personally dont count calories and only weight myself 1-2x a week. But I do notice that the longer I spend at a weight, I just get leaner over time. I kind of just listen to my appetite and eat a little less than I did when I was bulking.
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I understand,thank you for the tips!
Could help
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Thank you, this actually contains all my questions!!
I would come to terms with probably not being able to about things the way you’re trying to. At least not simultaneously.
You can, but not with the tactics and eating strategy you’re trying to use. You will inevitably lose weight. Either fat or muscle. Doesn’t really matter concerning the small details.Your body burns through muscle and fat at roughly the same ratio relative to your personal metabolic rate, concerning reducing the amount of food you eat. Or a deficit or whatever.
I ran a program that implemented a sort of recomp strategy, and it had me eating a fuck ton of food, because the sheer work/volume of the program was insane. I stayed remotely the same concerning weight, and saw some slight differences in body composition after a month or so.
If you want to lose fat you’re gonna have to do the opposite of what you’re trying to do. Jack up your total work done. Like to an fairly uncomfortable amount, and eat maybe double what you’re consuming now. And then try to progressively add more work, then food, etc.
With your current approach, you’ll still lose fat, but you’ll lose some proportion of muscle as well. It’s normal, and probably won’t be as alarming as you think. If you’re noticing you’re a lot smaller than anticipated after however long, it’s mostly due to you not having as much muscle as you thought you did.
Wait till now I consumed 3000+ total calories, do you suggest eating more?
I think of eating about 2500-2800 total now, cause I’m tired of forcing myself to eat so much (for me) and lifting so heavy,in leg days, other parts are easier to handle when it comes to add some weight and ik talking about the compound exercises not machines or accessories…
I mean I hope in the near future come back to it but what I want now is just eating slightly less,lifting not so close to my prs (like 120kgs deads I want to focuse now in like 80-85 for reps, burn etc), keep my current shape, and add some muscles too accordingly to my main focus areas I’ll be working out more like back,legs,shoulders.(ofc everything will be affected I’m just saying what I personally want to focus on). I don’t mind my fat leves(i don’t know them) but it generally looks OK if you consider that in the day I stopped using my ex-protein powderI lost all the bloating and an annoying mass around my belly, well I wasn’t annoyed by that cause I thought that it was from the surplus generally but now def it wasn’t…
Anyway, don’t you think it’s possible for that to happen?