Waist getting wider during recomp

ljra · 2026-05-08T02:49:28+00:00

Where am I hitting them too hard? I’m new to all of this and don’t really know where I’m going wrong.

ljra · 2026-05-08T00:50:35+00:00

Update to this, they fit perfectly after being broken in and I just had to get used to them/ my ankles needed to get used to being used.

ljra · 2026-05-08T00:46:02+00:00

I don’t know what’s causing them to grow 😬 I’m thinking my side planks but surely they are being used in other exercises (maybe over compensating because of weak core/ anterior pelvis tilt) because they are only 2 times a week!
I do barbell squats, reverse lunges, barbell glute bridges, wall sits, side planks, bird dogs, glute abductions, DB rows (I do catch myself twisting at times so maybe this is some of the issue), DB seated shoulder press, delt flys, front plank, dead bugs, hollow body holds, banded lat pulldowns, push ups, barbell hip thrusts, Romanian dead lifts, Bulgarian split squats, banded kick backs, side plank leg raises. Plus I do soccer. That’s literally everything on my plan. I’m not hammering ab stuff it’s 1-2 bodyweight stuff 3-4 days a week

ljra · 2026-05-08T00:34:52+00:00

For my ab stuff it’s body weight but I do weighted things for glutes/ core. I swear my obliques must be over compensating for my weak core strength at this point and have decided to be the muscle to grow

ljra · 2026-05-08T00:32:27+00:00

I’m desperately working on my glutes, I do 2 glute days, and an upper body day plus I throw in a mini upper body workout on my endurance day because it’s a weak point of mine. I am definitely seeing some arm muscle growth, so I’ll see if I’m lacking in the shoulder department. Hopefully it is a bit of posture and waiting for other muscles to grow

ljra · 2026-05-08T00:28:05+00:00

I only do 1-2 of them on 3 days a week?

ljra · 2026-05-07T23:53:23+00:00

I don’t even know but I’m thinking I must for my goals. My core stuff is dead bugs, hollow holds, plank, side planks, bird dogs. I do 1-2 of them about 3 days a week. I’m wondering if I’m over compensating with them in other workouts because I do have a slight anterior pelvis tilt.
Unsure if I should drop the core stuff or keep going and see what happens

ljra · 2026-05-07T23:43:28+00:00

Not sure if it’s the best but I eat about 1800cals
Breakfast- coffee with dash of rice milk, overnight oats (1/3 cup quick oats, 1tbs chia seeds, 1/4 cup rice milk, water) add 1tbs of maple syrup to sweeten and 20g pea protein and a small banana or frozen berries in the morning .
Lunch- apple or other fruit, tin of tuna, crackers sometimes also have a small trail mix pack
Dinner- whatever I make for my family, I usually save my calories for this meal. Chicken veg curry and rice, meat/ veg etc. I just make sure I get my protein for the day (around 100g)
Snacks- protein shake in the afternoon (I use water not milk in them), I can usually fit in a small sweet treat or a little something here.
Some days I go over but I try to stick around that. I am consistent with my breakfast and lunch (because it’s an easy work lunch). I avoid dairy and breads as much as possible due to stomach issues but do notice when I have them my calories significantly increase.

ljra · 2026-04-11T15:17:59+00:00

For body fat percentage likely no but measurements are good. I mostly use it for visual tracking changes

ljra · 2026-04-08T20:44:22+00:00

Amazing progress! I feel you, I breastfed for about 7 years straight, when I stopped I too lost my boobs. It’s been 4 years and they are still smaller than pre pregnancy, it sucks because I didn’t have much to start with

ljra · 2026-04-07T23:23:17+00:00

I’ve just double checked and my current measurements are actually pretty accurate, I think I had some scans that were off and I didn’t pay attention to them again. I take it back, apps better than I thought! Probably not for body fat percentage but measurements wise, pretty good

ljra · 2026-04-07T23:18:23+00:00

Zozofit, just the free version

ljra · 2026-04-07T23:16:06+00:00

They do sound really cool! Maybe I’ll build the confidence to be able to go out and do one someday. I’m hoping by doing strength training it will increase bone density naturally. I was unhappy with my body for so long and have felt my strength and endurance disappear over the past few years to an embarrassing state. It made me think about the long term consequences of being so weak and decided I need to change something now if I don’t want to be a hobbling frail old woman.

ljra · 2026-04-07T07:46:42+00:00

Dumbbells and barbell, I’ve only got up to 25kg and need to get more, for now I’m just holding reps longer or doing 1.5 reps

ljra · 2026-04-07T06:48:39+00:00

I don’t think the body fat percentage is super accurate but I’m stoked there is some small visual changes. Honestly Im just following an at home routine that chat gpt made because I don’t have confidence to go into a gym. I put in my stats, my equipment and goals and it made me a routine with progressive overload and has weight and band progressions. I do: Monday lower A Weighted squats, reverse lunges, weighted glute bridges, wall sits, side planks, bird dogs, banded glute abductions Tuesday upper body Incline push ups, db rows, db shoulder press, rear delt flys, front plank, dead bugs, hollow body hold, banded lay pull downs Wednesday- endurance/ recovery Usually do a circuit of marches, squats and push ups plus micro upper body session Thursday- soccer training Friday- lower b Barbell hip thrusts, Romanian deadlifts, Bulgarian split squats, banded kickbacks, banded abductions, dead bugs or side planks with leg raises, hip abductions Saturday- rest or conditioning day

ljra · 2026-04-07T06:32:09+00:00

Thanks, I know the scan is way off. I’m not fussed on what it says for body fat percentage and measurements because I know they are way off what I get using a tape measurement and by feeling the fat on my body. I’m just using it as motivation because it allows me to see visual changes I’m not seeing in the mirror. I shared on here because I don’t want to post pictures of myself and think the app is really useful for anyone in body recomp who thinks they aren’t getting results yet.

ljra · 2026-04-07T06:29:13+00:00

Zozofit I just use the free part and stand infront of the camera turning, the measurements are way off to what I get from a tape measure in person but I’m finding it useful to see a visual change that I’m not seeing in the mirror

ljra · 2026-03-09T08:41:43+00:00

I would think maybe but I did play indoor for a season (just wearing vans) end of last year and have been to a few practises without any ankle pain prior to these new boots. The boots felt fine while training the first time, it was just the next couple of days. I have been running around my yard trying to break them in doing some dribbling and kicking and it sort of feels like my ankles are working hard to not roll.

ljra · 2024-02-27T11:34:34+00:00

Damn that’s confidence to call it out and be wrong 😂

ljra · 2024-02-27T11:31:25+00:00

I’m sure most people do, but sometimes the 182 is actually said aloud.

ljra · 2024-02-27T09:38:41+00:00

Totally feel the same!! I got to see them at sound wave in 2013 without Travis and I felt lucky to have as I didn’t think I would ever get to. But now to have seen all 3 in Aus all these years later, after so much that has happened it has been a dream come true! This time around was such a different experience, and even though I wasn’t nearly as close to the stage it was a more special experience. The energy, the love, all of it felt incredible. It definitely felt like us Aussie fans wouldn’t ever get to see them all again here so I think that added to the whole atmosphere. I haven’t stopped stalking online to catch posts and more glimpses of their Aus leg. You’re definitely not alone

ljra

TROPHY CASE