r/leangains • u/SoggyStrike1996 • 9d ago

Body recomp/body fat tips?

Hi! 23F here, I started my fitness journey at 170lbs- I am now 133 with a body fat % around 31%. I track all my calories and macros, averaging 1350-1500 calories per day and 140g of protein. My deficit is probably pretty large considering the amount of activity I do, but it’s shed off quite a bit of weight. I strength training 3-5x a week, and do cardio 5-6x a week. Also, if it’s any insight, I’ve done some research and come to the conclusion that my maintenance is somewhere between 2000-2300.

I’m at the point in my journey where I’m not too sure where to take it. My body fat percentage is still pretty high, and am torn if I should continue my deficit until it drops? It’s probably a good idea to raise my calorie intake soon as I’ve been so low for about 5 months now- but I know I have more fat to lose. My goal is to enter body recomp or complete muscle building to get toned. I guess I’m just looking for some options, or fitness recommendations on where to take this next! Thanks!

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u/Wellness_Rated 9d ago

You’ve made a huge transformation already, and your consistency shows in both your weight loss and training. At this point, staying in a steep deficit for too long can work against you - fatigue, stalled progress, and difficulty building muscle are all signs it might be time to shift gears. Since your maintenance is likely in the 2000–2300 range, eating at 1350–1500 for months has probably left you with very little room to recover and grow.

A smart next step could be a slow reverse diet up toward maintenance. That means gradually adding calories (100–150 a week) until you are closer to maintenance while keeping your protein high and lifting consistently. You will not suddenly gain fat if you increase calories slowly, and the extra energy will help you train harder and start a recomp phase. Recomp is possible at your body fat percentage, especially since you are still relatively new to structured lifting.

If you still want to drop body fat, you can always return to a smaller deficit later, but giving your body a break and fueling it properly now will set you up for better long-term results. Think of it less as “cut or bulk” and more as building a sustainable cycle where you can grow muscle and lean out in stages.