Skinny Fat to Strong: Share Your Recomposition Successes Please

[Anonymous]

OP here with an update. Things are moving in the right direction! In the past month I’ve upped my calories by 200-300 calories a day, doubled my protein, lost .2 pounds, gained 1.7 pounds of muscle and 2.4% body fat. So far so good! Since my muscle mass has increased, so has my BMR, so I’ll add another 100-200 calories a day and see how it goes.

Thanks for all the encouragement and advice. It feels so good to be on an upswing after decades of decline.

[Anonymous]

I mean I LOST 2.4% body fat. Yay!

[Anonymous]

Can you share what you eat in a day ? I’m in the same situation as you.

[Anonymous]

Sure, but I’m no expert. I’m still learning and relying on others’ advice. I’ll give you a lifting day ~ 1600 calories and 110 grams of protein. On non lifting days I eat around 1400 calories by skipping the post workout protein snack. Posters are saying I’m not eating enough so I’m planning to gradually increase calories this month.

I’m pretty happy with my results so far - down 3.3 pounds of fat and up 1.7 pounds of muscle in four weeks.

Breakfast: Coffee with almond milk and marine collagen powder; goat milk yogurt with muesli and pomegranate seeds

Snack (post lifting): Cubed grilled chicken breast dipped in hummus

Lunch: Fish tacos with two tortillas, blackened snapper, cabbage slaw, guacamole and salsa

Snack: Bowl of cereal with blueberries and almond milk plus an almond milk latte from Starbucks

Dinner: Panang salmon and broccoli curry on jasmine rice

[Anonymous]

OP again and I forgot to mention that I’m allergic to cows milk. Otherwise I’d eat more yogurt, cottage cheese, etc.

[Anonymous]

Two months? You can't make significant changes in two months. Maybe two years.

[Anonymous]

Anonymous wrote:Two months? You can't make significant changes in two months. Maybe two years.

Nonsense

[Anonymous]

Anonymous wrote:Two months? You can't make significant changes in two months. Maybe two years.

DP: if it took you 2 years to seen significant changes you were doing it totally wrong. If that were the case no one would find success, they would give up after 6 months!

[Anonymous]

+1 Two months is about what I’d expect to start seeing progress. From what I’ve read, two to three months is the magic window if the diet/workout program is solid, which it sounds like OP’s is since she is seeing results already. OP please post back in a month with an update.

[Anonymous]

OP with an update: I just met with a sports nutritionist who looked at my goals, current diet, bloodwork, sleep habits, reported stress level, and DEXA. It was extremely motivating and helpful.

Her recommendations were all about gaining lean muscle. She felt that losing fat should not be my priority because that will happen naturally by gaining muscle.

Her recommendations:
- 1500 calories and 112g of protein daily, never to dip below 1400 or 100g of protein
- Do not calorie cycle (eating more on lifting days) just try to be consistent
- Plan out meals and track in the mornings so I’m not eating a pile of chicken before bed
- Eat more soluble fiber (snack every afternoon or after dinner) and drink more water throughout the day
- Prioritize rest by sleeping at least 6-7 hours a night
- Lift no more than 4x a week, alternating muscle groups so each gets 2-3 days of recovery, and taking a week off of lifting every 7-8 weeks.

These recommendations are meant for me based on my goals, but I’m sharing in case they are helpful to others.

[Anonymous]

Anonymous wrote:OP with an update: I just met with a sports nutritionist who looked at my goals, current diet, bloodwork, sleep habits, reported stress level, and DEXA. It was extremely motivating and helpful.

Her recommendations were all about gaining lean muscle. She felt that losing fat should not be my priority because that will happen naturally by gaining muscle.

Her recommendations:
- 1500 calories and 112g of protein daily, never to dip below 1400 or 100g of protein
- Do not calorie cycle (eating more on lifting days) just try to be consistent
- Plan out meals and track in the mornings so I’m not eating a pile of chicken before bed
- Eat more soluble fiber (snack every afternoon or after dinner) and drink more water throughout the day
- Prioritize rest by sleeping at least 6-7 hours a night
- Lift no more than 4x a week, alternating muscle groups so each gets 2-3 days of recovery, and taking a week off of lifting every 7-8 weeks.

These recommendations are meant for me based on my goals, but I’m sharing in case they are helpful to others.

Thanks OP, very helpful!

[Anonymous]

I am you pre-transformation. When starting on weightlifting, did you work with a trainer? Follow videos? I don’t even know how to get started but my DEXA scan showed I desperately need to start doing this.

[Anonymous]

Anonymous wrote:Sure, but I’m no expert. I’m still learning and relying on others’ advice. I’ll give you a lifting day ~ 1600 calories and 110 grams of protein. On non lifting days I eat around 1400 calories by skipping the post workout protein snack. Posters are saying I’m not eating enough so I’m planning to gradually increase calories this month.

I’m pretty happy with my results so far - down 3.3 pounds of fat and up 1.7 pounds of muscle in four weeks.

Breakfast: Coffee with almond milk and marine collagen powder; goat milk yogurt with muesli and pomegranate seeds

Snack (post lifting): Cubed grilled chicken breast dipped in hummus

Lunch: Fish tacos with two tortillas, blackened snapper, cabbage slaw, guacamole and salsa

Snack: Bowl of cereal with blueberries and almond milk plus an almond milk latte from Starbucks

Dinner: Panang salmon and broccoli curry on jasmine rice

You'll feel even better if you can cut out the coffee. I suspect the coffee is helping to keep you feeling full/not eating more?

[Anonymous]

Anonymous wrote:I am you pre-transformation. When starting on weightlifting, did you work with a trainer? Follow videos? I don’t even know how to get started but my DEXA scan showed I desperately need to start doing this.

My first step was joining a gym and I got two free sessions with a trainer who helped me feel more confident with the machines. Then I read a lot, consulted my physical therapist, and built a program alternating upper and lower body. At one month I had a free body composition scan with a trainer who reviewed my program and made tweaks. When I gained strength and confidence I added more weight and checked in again with the trainer at two months. At 10 weeks I paid for three mini-sessions to learn more machines and bodyweight exercises. I’ll add free weights next. I also found a great sports dietician to help me adjust my diet to support this new program.

I’m only 10 weeks in, so it’s still a work in progress. My goal is see significant progress by my birthday (5-6 months after joining the gym). More importantly, I hope to internalize these new habits so I can maintain them for life.

Good luck to you! My DEXA scan was pretty motivating too.

[Anonymous]

OP, how old are you? I feel like it’s pretty hard to make these changes post menopause. It’s especially hard to put on muscle. I’d love to transform my body too, but that seems awfully ambitious after 45-50.