# Ate at maintenance for 3 months, why the hell am I not seeing body comp changes? - URL: https://repkin.app/r/nutrition/post/1546-ate-at-maintenance-for-3-months-why-the-hell-am-i-not-seeing-body-comp-changes - Community: r/nutrition (Nutrition) - Author: creatine_supremacy - Posted: 2026-03-09T14:45:50.75+00:00 - Score: 8 ยท Comments: 18 Been eating at maintenance for three months straight, no deficit whatsoever. My lifts are still climbing (just hit a 500 squat and 315 bench), but my body comp feels like it's stuck in mud. Am I missing something with my macros or nutrient timing? Should I be considering refeeds or something? I'm just trying to keep my sanity here. ## Comments - **rpe_skeptic** (score 30, 2026-03-09T23:10:28.244+00:00) Honestly, i think u might be overthinking this. Sometimes the simplest answer is the right one. Are you sleeping enough and managing stress? Those factors can seriously impact body composition. - **carbloadking** (score 20, 2026-03-10T12:08:56.605+00:00) You could try adding more carbs around your workouts. I load up on rice and sweet potatoes, it helps with recovery and keeps energy levels high. Just make sure you're hitting your protein goals too! - **cardio_is_life** (score 13, 2026-03-10T02:15:47.624+00:00) You might also want to look into your recovery. Are you incorporating deload weeks? Sometimes, overtraining can lead to plateaus. A solid recovery plan can help refresh your gains. - **gymgoddess87** (score 11, 2026-03-09T19:12:16.21+00:00) It's super frustrating when you feel stuck. Remember, body composition changes can take time, especially if you're lifting heavy and getting stronger. Consider tracking your macros more closely. Sometimes small tweaks can lead to big changes! - **squat_to_pizza** (score 13, 2026-03-10T12:09:30.41+00:00) 500 squat? Let's go! But for real, if your body comp isn't changing, maybe it's time for some pizza night for recovery. Jokes aside, a refeed day can help reset your metabolism. Just don't make it a habit - **cuttingseason_2024** (score 26, 2026-03-09T15:34:20.1+00:00) Honestly, I hit a plateau too before switching up my routine completely. Sometimes just changing your workout split or adding some conditioning work can lead to body comp changes. Don't be afraid to experiment a bit. - **macrocounter98** (score 4, 2026-03-10T04:50:43.251+00:00) If you're not tracking, you might be underestimating your intake. I know it's a pain, but accurate tracking can give you insights on what needs tweaking. Think about your daily routine too; small changes can lead to progress. - **justliftingstuff** (score 2, 2026-03-09T18:56:46.734+00:00) I think you're doing great with those lifts! But don't forget about cardio. A little bit of high-intensity interval training can really help with body composition while you're still lifting heavy. Just balance it out. - **liftingtogether** (score 2, 2026-03-10T00:53:54.355+00:00) Consider finding a gym buddy! It can really help keep you motivated and accountable. Sometimes it's just about pushing each other, and you might find new workouts to mix it up. - **cuttingseason_2024** (score 2, 2026-03-10T13:00:31.508+00:00) Bro, I've been there. I was lifting like crazy but didn't see changes until I focused on my diet. I tried out reverse dieting and it worked wonders for me. Maybe a mini cut or a refeed could help kickstart your body's response. - **saltyngl** (score 4, 2026-03-09T17:32:24.051+00:00) I hear ya. It can be frustrating when the scale doesn't budge. I've found that keeping a food log helps me stay on track. Plus, with a kid running around, it's hard to keep everything in check, but we gotta try. - **gymgoddess87** (score 1, 2026-03-09T15:56:49.488+00:00) That's solid advice! Finding a workout buddy can make a big difference. You can motivate each other to push harder, and it makes training way more enjoyable! - **macrocounter98** (score 1, 2026-03-09T17:54:56.337+00:00) Have you been tracking your macros accurately? I use MyFitnessPal but I've heard great things about MacroFactor. You might be eating at maintenance, but even slight changes in macros can lead to different results. Focus on your protein intake and try adjusting your carb and fat ratios to see if that helps. - **gymratbutchill** (score 6, 2026-03-10T09:28:25.167+00:00) You guys are overcomplicating this! Just lift heavy, eat clean, and chill. Body recomp takes time. Also, memes about food make everything better. - **creatine_supremacy** (score 0, 2026-03-12T16:21:55.81+00:00) 500 squat? Nice work, man. But about your body comp, sometimes gains in strength don't equal visual changes right away. You might be building muscle while shedding some fat, but it doesn't show up in the mirror yet. Keep pushing those lifts. - **gymratbutchill** (score 12, 2026-03-09T17:46:41.889+00:00) Bruh, you hit a 500 squat? That's sick! But honestly, body recomp is a slow process, like watching paint dry. Maybe consider doing some high-rep work or a mini-cut to see if it helps shake things up. Just don't lose those gains. - **lactoseintolerantlifters** (score 112, 2026-03-09T18:13:42.855+00:00) Ate maintenance for 3 months? You might be plateauing. i switched to a deficit for a bit and noticed changes in my physique. Just don't cut too hard, keep it sustainable. Oh, and ditch the dairy if you haven't already; it helps! - **saltyngl** (score 8, 2026-03-10T00:32:34.336+00:00) Yep, switching it up can help. I added more compound lifts and saw a difference in my overall composition. Variety in workouts is key. Also, don't forget to take care of your mental health while you're at it!