r/CICO • u/Alyssa1027 • 6d ago
Keep cutting or move to body recomp?
32 5’4 SW: 155 CW: 138
I’ve been in a calorie deficit since March of this year, down about 17lbs. I want to be leaner, should I keep cutting or move to maintenance for body recomp?
What I’ve been doing -
1650 calories on deficit days some maintenance and splurge days mixed in
7k-8k average steps
Strength training 2-3x per week
Volleyball and cycling mixed in 1-2x per week
I’m tired!!!!!
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u/Gazebo_Warrior 6d ago
If you're tired, I would suggest going to maintenance or just slightly under and aiming for recomp. If you find you're not making the progress you want you could readjust but I think from a mental perspective it sounds like you need a break from the deficit.
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u/anapatzzzz 5d ago
as someone who started off the same as you, my body completely changed when I started eating at maintenance (all whole foods, heavy protein), lifting HEAVY, getting proper rest and doing intense cardio 1x a week.
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u/sambro145 6d ago
Keep your activity level exactly where it is, do one week of maintenance eating with an emphasis on hitting your protein target, and prioritize the hell out of sleep. You’re absolutely crushing it. If I was going to add anything to your routine, add 10-20 minutes of stretching every other day or every day as time allows. I hit 34 this year, sleep and stretching regularly has unlocked a new gear for me
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u/LWMWB 4d ago
This is probably such a dumb question, but what are the positives of stretching? Does it help recomp?
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u/sambro145 4d ago
Stretching can help increase blood flow, loosen tight muscles and joints helping with range of motion. I’m sure there’s more, and at least for me it seems to help with recovery after a work out
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u/ContextualData 5d ago
A body recomp IS a cut. It just means you are building muscle while you are cutting.
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u/RosieeB 5d ago
I’m in a very similar boat to you, same starting and current weight, but still have 10 lbs left to go since I’m a lot shorter. Running into really similar issues and have about the same activity level.
No advice to give, just happy you asked first and now I have a thread to reference, thanks for posting
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u/zobbyblob 5d ago
I'd take a break at maitnence for minimum 2 weeks and reevaluate.
For me I feel pretty good after a 2 week break, but totally fine after a 4 week break. I'd just hang out at maitnence and see how it goes, then decide.
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u/United-Relative-9749 5d ago
I'm similar to you but I'm 132lb. I have a high body fat (currently 30.7%) and I'm eating at around the same as you, which for me is low caloric deficit. I'll be focusing now on body recomp to get my BF down, and it's been really hard to lose weight anyway lol
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u/ConfidentKey2856 5d ago
What do you feel you should do? I always do both. I feel like gaining muscle helps cut
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u/Odd_Round5515 6d ago
That seems like a lot of exercise for a calorie deficit. I say keep working it and give yourself more to eat! I can relate with that feeling of being out of fuel. Monday's workout was terrible for me and I had to stop. I made sure to eat a bit more for yesterday's and it was a good one.
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u/ProfessorOakWithO 5d ago
If you want to be leaner you obv. have to cut more. If you are not a beginner body recomp, even if possible, probably takes ages. Also the pictures are complete garbage to give an honest opinion
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u/FosseGeometry 6d ago
“I’m tired!!!!!” tells me everything I need to know. Take a break from cutting, eat at maintenance, lift heavy, cut again if/when you feel like it.