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Gym 5w
Can anyone help me w like body recompisition? Idk ive been trying to lose fat/be in a deficit for a while (like 5 months) and I just see no different at all and idk I feel like it’s js making me struggle w food for no outcome. Pls comment any tips I need!
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Anonymous 5w

At 5'4" and 124 lbs you are slightly under weight recommendations so going in a deficit will just make you digest muscle and get emaciated, not recomp. For recomp where you are eating at maintenance or a little above is best with high protein and more strength training. Building the muscle up will replace the visceral fat that you're focused on

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Anonymous 5w

Ima 5’4 girl btw! I weigh ant 124/125

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Anonymous 5w

i’d say eat slight deficit or maintenance. if sticking to ur deficit has been hard i’d recommend high volume, lower cal foods to help u feel more full!! also for body recomp i’d just say aim to eat 0.8-1g protein per lb of body weight, lift 3-4 times per week, and get steps in

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Anonymous replying to -> #1 5w

Can I lose fat if im at my maintenance tho? Do u have any high volume low cal food/recipe recs? Also I get abt 10k steps walking to and from classes does that still count or should it be like a designated workout on top of that to get my steps in?

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Anonymous replying to -> #2 5w

Ohh ok so I should go back to maintenance? Yeah I wouldn’t say im fat there’s just like a layer of fat covering my muscles that I wanna get rid of that makin me look a bit “puffy”

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Anonymous replying to -> #2 5w

Also does lifting heavier help? Like how hard should I go

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Anonymous replying to -> OP 5w

you should always lift heavy. why go to the gym if you’re just going to train to mild discomfort? that layer of puffiness could also be inflammation if you aren’t eating good foods.

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Anonymous replying to -> #3 5w

Lol true -I push myself in the gym but I could deffo go harder.

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