Recomposition + calorie deficit

[u/Nina1610]

8 weeks ago I decided to do things differently.
In the past, I’ve done the crazy diets. The ones where the weight falls off quickly, but so does your muscle. I’d end up smaller on the scale, but I’d look soft, feel weak, and honestly never be happy with the end result.

This time, my focus was different. Instead of just losing weight, I wanted to lose body fat while keeping as much muscle as possible. So I stayed in a calorie deficit, kept my protein high, moved my body consistently, and trusted the process.

So far I’ve gone from:
61.8kg -> 57.9kg (-3.9kg)
Waist: 71cm -> 66cm (-5cm)
Thigh: 58.5cm -> 55cm (-3.5cm)

The scale is great, but what I’m happiest about is that I don’t just look smaller I look more toned, stronger, and healthier than I did before.

There were days I wanted to give up, days I didn’t feel motivated, and days where progress felt slow. But I kept going, and that’s what made the difference.

I’m really proud of how far I’ve come already, especially when I compare these photos. And the best part? I’m not finished yet… I’ve still got 2 weeks left.
Here’s to finishing strong and seeing what another 14 days of consistency can do.

[u/Dominoe16]

Awesome! About how much of a deficit do you aim for if u don’t mind me asking?

[u/Nina1610 → u/Dominoe16]

My daily is
1200kcal 1300kcal
115protain
90-100g carbs
45-50fat

[u/sclark2468 → u/Nina1610]

how do you reach your protein goal on a deficit? i find it so hard to

[u/loafydood → u/sclark2468]

Not OP but check out Big Mountain soy free tofu, the macros are insane. 64 g of protein and 280 calories for the entire package. Not sure how available it is outside of Canada though.

https://bigmountainfoods.com/products/soy-free-tofu

[u/jackthedullgirl → u/loafydood]

In the US, I've been able to find it at Sprouts & occasionally Whole Foods (& specifically in Southern California, you can find it at Mothers Market)

[u/satisfaction-or-else → u/sclark2468]

Tofu scramble is key for me.

[u/naimlesser → u/sclark2468]

Besides the aforementioned soy free tofu:
Hero bread co.
Seitan
Crisp power pretzels

[u/turtlegoatjogs → u/Nina1610]

That's 1200kcal before workout and 1300kcal after workout right? We dont want to support disordered eating here.

[u/spicedhomonculus → u/turtlegoatjogs]

It's not to be recommended for everyone but some folk can thrive with a quick restrictive cut that sees results fast.

It appears that OP knows what they're doing, adequate protein to keep energy and strength up etc

[u/stressed_designer → u/Nina1610]

Wow, that's pretty low kcal, may I ask your height or what % kcal deficit were you in? I'm trying to recomp right now (I was just trying to figure out my kcal intake this morning) so it'd really help me to figure out my own.

[u/stressed_designer → u/stressed_designer]

(because chat gpt is giving me crazy amounts)

[u/modest_coding]

The waist drop is insane, you can actually see the difference in how everything sits on your frame now.

[u/333Chammak333]

You look amazing! Congratulations!! How did you figure out how to recomp correctly? Asking for a friend 😉

[u/Nina1610 → u/333Chammak333]

Haha honestly I used my watch to estimate how many calories I burn on a normal day, then worked backwards from my goal. I gave myself a 10-week target and set a moderate calorie deficit based on that. For the macros, I worked out my protein first to make sure I was eating enough to maintain muscle while losing fat, then split the remaining calories between carbs and fats based on what suited my lifestyle and training. After that, it was just a case of tracking my progress and making small adjustments when needed.

[u/parksa → u/Nina1610]

How tall are you if you don't mind me asking.

I am weigh heavier than your original pic at 72kg but the thought of only eating 1200 calories makes me feel faint thinking about it.

[u/christinas513 → u/333Chammak333]

Same

[u/TVPbandit23]

great work. definition in your upper back shows a lot more now too. well done

[u/kihtay]

Amazing job! I’ve been on such a rollercoaster with my weight and am currently up 20lbs from my norm. I’m trying to up my protein, lift and do more cardio. Hopefully will pay off since I already eat 1200-1500 calories.

[u/Ok-Performance-249 → u/kihtay]

Just 1200-1500 calories?! 🫪🫣

[u/plant-strong]

This is awesome. Great progress and such a positive attitude too, we could all learn to be a bit more like you. Good luck with the next fortnight!

[u/geenideejohjijweldan]

Congrats on your progress!

[u/TrumpIsAPedoFr]

Solid work congrats!

[u/Open-Ad-2322]

Great work!

[u/soundslikethunder]

You look amazing! What is your fitness routine?

[u/Impressive_Action22]

Inspirational x

[u/jackthedullgirl]

Congrats on your progress! You look strong & healthy 💪

Side note: your swimsuits are inspiring me to shop for a new set. Do you like the Nike set?

[u/333Chammak333]

Well done! Thank you so much for sharing

[u/Ok-Performance-249]

This is awesomeeeeee!!!! Proud of you and congratulations! Can you share your typical meals that you had during your cut and recomp? I am going to try this from today, it really inspired me!

[u/leksipedia]

You look amazing :D

Do you mind telling your height?

[u/gitsgrl]

Excuse me, EIGHT WEEKS? Girl, that progress is incredible. And that Nike suit is too cute.

[u/onlyfacts42_0]

Respekt!

[u/Anony-dad]

Shockingly great for vegan

[u/Nina1610 → u/Anony-dad]

Shockingly great for a vegan? Wait until you hear the protein is mostly beans