Hi everyone,
I've been recomping since Jan 2025, and have had a really great experience. In 16 months:
Body fat percentage (DXA): 29% -> 21.5%
Weight: 147lbs -> 140lbs
Deadlift 3RM: Unknown -> 265lbs
Squat 3RM: Unknown -> 230lbs
Bench 3RM: Unknown -> 110lbs
Maintenance calories: 2200cal -> 2500cal
Height: 163cm
Routine: Lift 4-5x a week, 7-12k steps a day (depending on the weather).
I've been eating at ~100-200 deficit for the first 12ish months and stopped tracking over the holidays/winter. After the holidays, I tried to get back to my routine but found it really hard to eat at a small deficit. It took me about 3 months to get back to my pre-holiday bf%. Lifts are still going up and I'm hitting PRs decently frequently. Sleep is decent (not great, but I've never been a great sleeper). I assume this is because my body fat is lower now, so recomp is more difficult.
I'm seeking advice or tips on how to get to 19-20% body fat if anyone out there has been through this!! Not really sure what to expect at this point, or my plans on maintenance after this.
For reference, this was me at 138lbs (slightly depleted) a couple weeks ago:
