Body recomposition - good diet and exercise regime for blue?

[LMSM]

Hi all,

Blue swayer here - curious if anyone has attempted body recomposition (losing fat/building muscle at the same time)?
It seems that research indicates that a high protein diet with resistance training (yay! weights! HIIT! body weight training!) yield the best results but I am keen to hear from ladies that have real lives and can't dedicate every waking moment to their physique but rather have to integrate the body recomp into a family/work life that is hard enough to balance as it is... ;)
https://journals.lww.com/nsca-scj/Fulltext/2020/10000/Body_Recomposition__Can_Trained_Individuals_Build. 3.aspx

If anyone wants to tag along with idea for meals, exercises etc - don;t be shy :)

[atomic sagebrush]

I have done this before, not when swaying, but when I did it I inadvertently ended up conceiving my 2nd boy during that time. I absolutely did not center my life around it, just ate a bit cleaner, cut back on sweets, and walked in the morning with my 1st boy and then in the evening did a light weight workout. I didn't worry about gaining or losing fat really, but I did end up quite a lot more "cut" looking, less pudgy, and didn't change my weight so I had to have lost fat and gained muscle without altering my overall weight. When I conceived I was about 3 lbs above where my ideal weight was, at 128 lbs.

[LMSM]

It really does sound - especially when you are a "novice" like I would be- that minor changes can be sufficient as long as they are consistent and enough to see obvious (however small) differences to the body.
As you know, TTC is up in the air and who knows if and when we may TTC at all, but I feel that if at least I can get into a routine which is good for my body, my overall confidence AND also serves me right from a blue sway perspective...win!
I'm not too worried about the #s on the scale anyways, but really the way I feel/look (that is a big thing for me, as it has been difficult over the years going over a #..even when pregnant, when I went up in weight it was triggering).
Doing Chloe Ting and Grow with Jo workout with light weights/bodyweight - as they are engaging enough :P

[LMSM]

Also, currently hovering around the 60kg mark (am 168cm tall) - so that is 130 ish pounds and 5.5 feet / 21.3 BMI
Does that sound like too low a BMI?
It's in the healthy range so assume it's ok as long as I don't lose weight/ ideally build that muscle up?
(my BMI was lower for most of my girls' conception 18.4 / barely 18 / 19.8 but was 22 for DD4).

My cycle is back now, so will keep track - as suspect if I don't eat enough etc, it won't be regular anyways; we're now in the danger zone, as I know my libido also will pick up massively with hormones doing their thing LOL I could tell my 1st PP cycle wasn't far off considering the EWCM I was seeing and my propensity to want to snuggle DH LOL
Still nursing DD4, and will keep doing so as long as I can tolerate it ;)

[atomic sagebrush]

I really think that they are. People out there in the world conceive BG or GB all the time and would swear that they did nothing any different at all, so it really just cannot be that we have to upend our whole apple carts to get a baby of a different gender. It has to be relatively subtle, and even tho with swaying we do a lot of stuff, it very well may be the case that much of what we do is not necessary and we could get by with smaller changes and still have good outcomes (it's just that none of us want to leave it without giving it our all!)

That's the great thing about swaying blue - these changes can help you feel better, be stronger, be healthier overall (this is esp. true if you are a very light, irregular eater of mostly junk foods, like many people who have all girls are) so you don't need to regret any of it! Building muscle and in turn improving your bone mass will have life long benefits!

That is a GREAT BMI! Just try to stay in that range, it's all good. That's exactly what mine was when I got all my boys except the last one (I was thinner with him because of swaying, but taking gobs of vitamins)

[Thefinalcountdown]

Also, currently hovering around the 60kg mark (am 168cm tall) - so that is 130 ish pounds and 5.5 feet / 21.3 BMI
Does that sound like too low a BMI?
It's in the healthy range so assume it's ok as long as I don't lose weight/ ideally build that muscle up?
(my BMI was lower for most of my girls' conception 18.4 / barely 18 / 19.8 but was 22 for DD4).

My cycle is back now, so will keep track - as suspect if I don't eat enough etc, it won't be regular anyways; we're now in the danger zone, as I know my libido also will pick up massively with hormones doing their thing LOL I could tell my 1st PP cycle wasn't far off considering the EWCM I was seeing and my propensity to want to snuggle DH LOL
Still nursing DD4, and will keep doing so as long as I can tolerate it ;)

How often are you nursing and is she 17 months now?

I tried to do a body recomp but I was a bit fatter like 145/ 5’6 and I ended up gaining like 10lbs because I was lifting and nursing ALOT like every 2 hours so my appetite was really through the roof. Then I started backing down on portions and shed 10/12 lbs in about 8 weeks. I think it was mostly all fat since I don’t have my padding anymore [emoji23]. I just think body revamp was just not in it for me.


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[atomic sagebrush]

But remember guys, you can't gain muscle without gaining at least SOME fat (if you're a woman that is, men have it easier in this regard) so gaining some fat isn't a sign of failure, you can still adjust over time and gain muscle too!

[Thefinalcountdown]

Yes I remember you had said that and also I read up on getting fit and the general consensus seems to be to plan to bulk up if you want to lift then have a “cutting” phase where you take out some of those extra carbs and keep lifting so you don’t lose the muscle. I did just that and I’m hoping I didn’t sway too pink doing so!

Now I’m trying to stay on maintenance cals and staying over 100g protein and some fat and carbs on the side and doing snacks of nuts or sweet beef jerky.


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[LMSM]

How often are you nursing and is she 17 months now?

I tried to do a body recomp but I was a bit fatter like 145/ 5’6 and I ended up gaining like 10lbs because I was lifting and nursing ALOT like every 2 hours so my appetite was really through the roof. Then I started backing down on portions and shed 10/12 lbs in about 8 weeks. I think it was mostly all fat since I don’t have my padding anymore [emoji23]. I just think body revamp was just not in it for me.


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She is 17 months old today and she is at daycare 4 days a week - those days, she nurses at night when I pick up her around 5.30pm then she nurses to sleep and throughout the night (could be twice, could be 6 times LOL).
On Fridays she is either with me or hubby (we alternate taking the Friday off as we condense our work hours) - on the days she's with me, she might nurse maybe 3 times during the day plus whatever stated above and same for WEs. So still a fair bit of nursing! She eats well solid wise, but loves her milk ^^ will see if my cycle continues now that's it's come back or it was more of a fluke.

I think you were doing amazing on body recomp - maybe just too impatient haha (and I don't blame ya!).
Overall, sounds like you have managed to gain muscle AND lose fat, so definitely doing all the right things :D

[Thefinalcountdown]

Yeah sounds about like my girl’s nursing schedule. Nap/ bed and then 2-6 times a night [emoji23] So at the moment just lifting weights and staying on maintenance calories till I get a pos opk. How are you doing eating and working out? Are you doing anything different from the last 2 times?


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[LMSM]

Yeah sounds about like my girl’s nursing schedule. Nap/ bed and then 2-6 times a night [emoji23] So at the moment just lifting weights and staying on maintenance calories till I get a pos opk. How are you doing eating and working out? Are you doing anything different from the last 2 times?


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Yep, boobie monsters, eh?? LOL
You are out and outdoors, being active all day too, so I think you are doing fantastic! ;)

I only just recovered from being really sick - so have gotten back to eating and exercising for the 1st time in 2 weeks (barely ate in that time, not that I really lost weight somehow?!).
Eating-wise, I need to meal plan, that is the only way I can get those protein g up! I just cannot stomach eating heaps of meat on its own, so have to build it into dishes iykwim?

When I was ttc#3 - I don't think I was exercising enough and hadn't built enough muscle... so my aim is to really up my muscle mass and not focus on weight on the scale too much but more the overall feeling fit and strong.
For #4 - we weren't ttc yet - I had hoped to maybe start HE diet a few months after and start TTC in September/October.. fell pregnant by accident in June LOL
I had started taking up some weight exercise, but I needed to build it up in intensity/frequency...never got to, though I was working from home (COVID mid 2020), my diet was pretty good as had time to prep meals and think about what I ate, plan etc (though had too many carbs especially in the few months prior - see below comment). Had started some supps but not all yet - had tried to get DH to take some, but suspect he didn't take them so this time, as much as I don't like, will probably be a bit sneaky.
I had a few extra kg padding as I had done a lot of bread baking at home while the kids were homeschooled in the first few months of the pandemic. So probably overall had too much fat to muscle ratio?

Anyways, here are my ramblings that I hope make some sort of sense lol

What do you think was different when you conceived your son?

[LMSM]

Also, finally tried my unflavoured collagen in my tea - and I can't even feel it's in there, so that's a win for protein (one serve is 9g of protein so with my splash of milk, a tea becomes a bit more nutritious straight away ^^).

[Thefinalcountdown]

Also, finally tried my unflavoured collagen in my tea - and I can't even feel it's in there, so that's a win for protein (one serve is 9g of protein so with my splash of milk, a tea becomes a bit more nutritious straight away ^^).

Do you have it with a protein meal? It’s not a complete protein so I have it with goat protein (it’s casein and whey) and Greek yogurt but you could have it with any complete protein. I always try to use 1/2c of whole milk in my tea and have it twice daily so there’s a serving of ff dairy right there!! And milk of course has protein. How’s the rest of your diet going?? How’s your hubby?


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[atomic sagebrush]

Even if it's not a complete protein, the body will just mix and match it with other proteins. The idea that we have to eat complete proteins or they're useless has fallen by the wayside, so even if you can't have the collagen with a complementary protein, it's all good.

[Thefinalcountdown]

Yep, boobie monsters, eh?? LOL
You are out and outdoors, being active all day too, so I think you are doing fantastic! ;)

I only just recovered from being really sick - so have gotten back to eating and exercising for the 1st time in 2 weeks (barely ate in that time, not that I really lost weight somehow?!).
Eating-wise, I need to meal plan, that is the only way I can get those protein g up! I just cannot stomach eating heaps of meat on its own, so have to build it into dishes iykwim?

When I was ttc#3 - I don't think I was exercising enough and hadn't built enough muscle... so my aim is to really up my muscle mass and not focus on weight on the scale too much but more the overall feeling fit and strong.
For #4 - we weren't ttc yet - I had hoped to maybe start HE diet a few months after and start TTC in September/October.. fell pregnant by accident in June LOL
I had started taking up some weight exercise, but I needed to build it up in intensity/frequency...never got to, though I was working from home (COVID mid 2020), my diet was pretty good as had time to prep meals and think about what I ate, plan etc (though had too many carbs especially in the few months prior - see below comment). Had started some supps but not all yet - had tried to get DH to take some, but suspect he didn't take them so this time, as much as I don't like, will probably be a bit sneaky.
I had a few extra kg padding as I had done a lot of bread baking at home while the kids were homeschooled in the first few months of the pandemic. So probably overall had too much fat to muscle ratio?

Anyways, here are my ramblings that I hope make some sort of sense lol

What do you think was different when you conceived your son?

I’m sorry I somehow missed responding to this!!! Ok that all makes sense on 3 & 4 so this time do things way way different!! It took me a good solid 6 months of weights to finally see my body totally transform in look and feel so start asap and stick with it!! You may gain weight but that is ok for blue!!

I never ate breakfast and ate only veggies/ dressing coffee/ almond milk and a ton of geeens powders w my girls. They only thing I did differently with my son was 6 months prior to his conception I went on this Whole Foods plant based kick and ate a ton of nuts / coconut and avocado along w my salads but still wasn’t eating breakfast. I was also doing body weight exercises. A couple months before his conception I realized I had become pudgy an cut out the nuts/ coconut avocado and only had salads and fruit and dressings. Lost 15 lbs right before I got pg w him but I think maybe what I was doing the 6 months before couldn’t be “undone” in such a short amount of time??? I dk. I was still nursing my 2 yo daughter for naps and bedtime too.


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[Thefinalcountdown]

Even if it's not a complete protein, the body will just mix and match it with other proteins. The idea that we have to eat complete proteins or they're useless has fallen by the wayside, so even if you can't have the collagen with a complementary protein, it's all good.

Ok I didn’t know!! I always have just several protein sources and that animal fat (and carbs of course) just in case!!


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[atomic sagebrush]

Ok I didn’t know!! I always have just several protein sources and that animal fat (and carbs of course) just in case!!


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Unless you were a very strict vegan eating ONLY certain incomplete proteins and not others, for a very long time, or a person in an impoverished country, you're just getting everything your body needs on a regular basis to complete those proteins!

[LMSM]

Do you have it with a protein meal? It’s not a complete protein so I have it with goat protein (it’s casein and whey) and Greek yogurt but you could have it with any complete protein. I always try to use 1/2c of whole milk in my tea and have it twice daily so there’s a serving of ff dairy right there!! And milk of course has protein. How’s the rest of your diet going?? How’s your hubby?


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That's the only way I've had it so far - i.e tea with a good portion (may 1/3 cup at least) of full fat milk (and a small portion of date syrup or raw sugar) so it would be with other protein too :) that being said, have yet to try it with yogurt and other ways - I can see one of my faves being a good choice greek yogurt, PB or other nut butter and some berries - yum!) with the collagen if it "melts" into the yogurt?! I did try with oatmal but it felt more grainy than in the tea..
Diet - am currently aiming at 40-50g of protein with complex carbs for main meals and 10-15/20g of protein for snacks - with the majority being animal proteins.
Not always hitting that target but getting there :) have double checked all the supps and will begin the base ones (and add in the extras in a few months)
Exercise wise, am still only able to pull off 2-3 sessions a week, but would like to make them a bit longer and challenging and add in maybe one more plus more walking on days off.
Hubby, well, he does no exercise so am worried about that and trying to find ways to get him going...he starts his new job in a couple of weeks and his boss is a gym fanatic (goes every single morning and is really buff lol) so hopefully that will boost him to move and maybe even pump some iron (one can hope!)

What is your hubby doing to help for blue? does he ride all day too?

[LMSM]

Even if it's not a complete protein, the body will just mix and match it with other proteins. The idea that we have to eat complete proteins or they're useless has fallen by the wayside, so even if you can't have the collagen with a complementary protein, it's all good.

That's good to know, thanks! :)

[Thefinalcountdown]

That’s sounding really good!! Just some background on me that may help you or not… my mom was bad eater, she was anorexic for 15 years then bulimic for 10+ years and never showed me how to properly feed myself, also was always commenting on my weight - too fat too skinny. Now I LOVE my mom and she is the best and a huge help with the kids but just didn’t really teach me how to be “normal” in the eating and exercise department. That being said I kind of had an eating disorder myself- never eating breakfast, lots of salads, looking for low calorie stuff and by having a past eating disorder, well I wouldn’t even call it that bc I know some women have to get treatment etc, more like restrictive eating — I’m hoping that won’t make me too pink friendly. In any case, I was kinda timid about starting HE that I would blow up since I wasn’t used to eating so high fat/ high protein but I went ahead and did it. I started the weights at the same time. Now I did notice a fair bit of “bulking” but I think in our situation of nursing, that’s going to be expected! My appetite was really high and I have to say though, the extra food really helped in getting my energy up to be able to work out and make it through the day. A few months later I felt I wanted to cut down a bit, so I cut down portions a tad and not as many carbs and the weight absolutely flew off- but my energy was up even more. Now I’ve put snacks back in and on more of a maintenance diet and still have lots of energy to workout and keep making milk. I’m just saying all this just in case you’re overwhelmed with the whole HE diet to trust the process and give it time! Also if you’re a restrictive eater like I was then you may be missing a whole lot of nutrients and may feel like you’re gaining at first but your body will eventually regulate its appetite. Just don’t be afraid to EAT that fat and protein, your body needs it! Now I don’t know how or if any of this sways blue or if I’m being restrictive now on a different level and still swaying pink I don’t know but that’s what is working for me keeping up with everyone, though you have FOUR!!

As for hubby he knows how to ride but I’ll be darned if I’m going to let him straddle a saddle in this heat and bash those balls around. No way. He’s not even allowed to ride a bike! Right now he’s on a diet and lifting weights! And taking his supplements.

[LMSM]

Haha I wasn’t sure whether your hubby was doing the same work outdoors/riding as you – so that must be a relief that he is NOT! :D
so good that he doing all the right things!!
I honestly don't know how to get mine lifting - as I said, his new boss is a gym freak and is really really buff - when I see him next might have to tell him to nudge hubby towards lifting haha


Thanks for the insight! It's hard to undo years of life long ingrained behaviours. I'm glad hat you are seemingly happier indulging in what makes you and your body happy ;) it will serve your blue sway well too ^^

I certainly don’t like feeling pudgy (and historically have kept on the leaner side & have probs undereaten - control control control!) – and I am feeling pudgy right now (though am on my period again which doesn’t help – after the 1st turned out to be only 21 days long!) and want that to change…
I don’t mind being “bigger” if I am more muscular and fit/strong – just would prefer feeling less soft all over haha so not shying away from going all in :P
My husband – ever the scientist - told me a while back that your body is most efficient at burning fat and building muscle while nursing if you eat well and exercise because you obviously burn more calories just from nursing as it is…so might as well take advantage of the fact that I am still nursing to get myself in the best possible shape and condition ever…
It’s encouraging to hear that your body has adjusted and you’ve been able to get the best of both worlds (eating well, feeling full and content and defining your body while having energy and nursing bub!).
I really think my biggest issue is lack of sleep – it truly affects me really badly. I feel like I can take on everything and anything if I sleep well :P if I don’t – it’s sluggish and short fuse town
The other thing for me is because I am not a meat/cheese person, I tend to go to the sweeter options – which in fact make me feel worse… I can’t do them other than as a treat here and there but hard to break old habits!
I will try to remember to bring in my breakfast wraps instead (I’ve made some bean and eggs burrito style ones, which are yum but in the freezer so have to think of taking them out the night ahead).
I had a great overnight oats ready to bring to work for brekkie today and my daughter asked if I wanted a bit of maple syrup to flavour it (I forgot that it had the protein powder which was the vanilla hence sweet tasting one) and she added waaay too much so it was so sickly to eat and now I feel so blah (but forced myself as that was all I had with me and it had 40g+ of protein and a good amount of fat from milk, Greek yogurt, protein powder (+non animal sources like the oats and PB) that I wasn’t going to waste haha)
just did the macros on my lunch and it's not great - just about 20g..will have to make up for it at dinner!

[LMSM]

With the goal of swaying blue and TTC in July next year - reviving this thread in case some blue swayers may be interested? :D

[atomic sagebrush]

Great idea! Thank you!!!

[LMSM]

:D I intend to indulge over Xmas as it is summer too and we're taking the kids away for a week (and don't want to restrict any of us - icecream is def on the cards andddddddddddddddddd some unhealthy eating ^^) and back on track Jan 1- eyes on the prize!!! 2023.... baby boy here we come :P

[atomic sagebrush]

Most of us with all boys are overindulgers that's for sure! I have never missed an opportunity for ice cream in my life, LOL! :)

[LMSM]

I mean, who can say no to icecream? :D

[atomic sagebrush]

NOT ME

[LMSM]

Hope you enjoyed ALLLLL the good things over the festive season, Atomic! :D

[atomic sagebrush]

I did! I had to have a minor surgery on Dec. 23, and my adult son cooked up a banquet that I got to enjoy! First time in many years I haven't had to do it all myself!

[LMSM]

That sounds awesome! (not the surgery - hope all went well and that you had a good easy recovery)
Definitely some benefits in having grow kids :D

[atomic sagebrush]

Yes all went well and the results were good! Hope you guys had a great holiday as well!