This is Will’s lane and I recommend you defer to him, but he may be slightly biased based on his client base. Trained athletes or even past athlete’s bodies respond differently than the normal Joe’s. You don’t strike me as a normal Joe and I would speculate your body is training adapted.
In my experience, you can “recomp” (lose fat while you gain muscle) if you’re a newbie to training with > 15% body fat and you do everything right. Once your body is training adapted and your BF < 15% it is next to impossible maintain muscle mass in a calorie deficit. Even if you run gear you will lose muscle at that level.
I made a plan in September 2017 and set the goal of maintaining lean body mass and dropping BF% through the end of June 2018.
September LBM 194.63, BF% 12.8.
January LBM 190.82, BF% 10.53.
Note – there is no way in hell I’m actually 10.5 BF%. Eyeball test puts me more in the 15-18% range. Point is that my measuring tools are the same over time and I track my numbers and adjust my workouts and diet accordingly. It is easier to articulate, measure and track LBM and BF% than it is to say, “I want a diet and exercise plan that will make me look hot AF”.
I think I can see the 2% BF reduction in the mirror but I’ve had that sumobitch lie to me in the past. So, I use real measurements I can track, log and react to. I have lost about 4 lbs. of LBM because I'm on a slight deficit. Did I mention I track stuff so I can make informed decisions?
I’m 56 so I have a few more data points on myself than most of you babies out there. I’m a classic endomorph, ex-football lineman and I’m training adapted over 40 years.
I track and log everything; Workouts, food intake, BF %, weight, sleep, mood, bowl movements, number of wives, etc. OCD I know but I’ve had to overcome some challenges during my life and this is the only way I stay consistently on track. And I have staff to do the grunt work.
Notice I have not mentioned diet or workouts. I’m currently on a brand new super-secret diet and workout plan that combines intermittent quantum cord resistance training with buttered barbells that I’m not authorized to discuss. Ditto the sous vide unicorn and squirrel protein diet that I supplement with whole grain suppositories. I will offer details next month on a subscription basis that will include video clips of me and my rotund German masseuse. I’m taking bitcoin prepayments if any of you are interested. Except Firefly. He gets the program for free cause eloquent ‘redneck. StyerAug gets free videos of my masseuse as soon as someone on my staff can find a VHS player. I will give away a free box of the whole grain suppositories if you guys can vote a winner.
Jokes aside.
Make a plan. Stick to said plan. Track your progress against your plan.
Eat real food. Track and record your intake and quantify what works best for you.
Lift, push and pull heavy stuff. Track and record your progress and quantify what works best for you.
Fix your mind. Really. If you continue to ignore it you are destined to wander through life, do dumb chit and break everything you touch. If you’re active on this forum you have mental issues so get over it. Yes, I’m talking to you. Fix your brain, fix your life. Do this first and track on.
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