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Posted by u/tired_and_toned··Recomp

Is body recomp realistic 14 months postpartum?

TL;DR: 14 months postpartum and struggling with body recomp. Lifting regularly but scale isn't budging. Any tips or personal experiences?

I had my second baby about 14 months ago, and I've been trying to get my body back in check ever since. Don't get me wrong, I love my kiddos, but I'm feeling the struggle with my body recomp right now. I've been lifting regularly, about 4 days a week, focusing on compound lifts like squats and deadlifts. I feel stronger, but the scale isn't really budging like I hoped. I'm sitting at about 150 lbs and I'm around 5'5", so I guess I'm in that awkward space between wanting to lose some weight and also gain muscle.

My lifts have improved, which is great for stress relief and self-care. I've hit a 200 lb deadlift, which feels awesome, and I'm working on my squat PR at 150 lbs. I track my macros but honestly, I'm still trying to find that balance between eating enough to support my workouts and not going overboard. Some days I nail it, and others, not so much.

I see a lot of moms on here sharing their amazing transformations, and I wonder if I'm setting unrealistic expectations for myself. I think it's easy to compare, especially with social media throwing these perfect images at us. So, I'm asking for some advice. Have any of you gone through this body recomp journey after having kids? How long did it take you to see significant changes? What worked for you, and what didn't? I really want to feel good in my skin again and I'm just not sure if I'm on the right path. Thanks for any insight you can share.

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u/eating_for_endurance·

Honestly, consistency in your lifting and nutrition is key. Track your macros diligently. I've been using MyFitnessPal for years. It helps keep me accountable during long runs and builds endurance. You might find it helpful for your recomp journey too

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u/whole30_hustler·

Meal prepping is super helpful! i love Whole30 recipes. They're clean and nutritious. It's helped me keep my energy up while balancing fitness and family. If you want any good recipes, hit me up!

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u/sneaky_fiber·

From a nutrition standpoint, make sure your meals have plenty of fiber. It helps with satiety, and can keep you feeling fuller longer. If you're tracking, that's a crucial aspect many overlook

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u/mom_of_muscle·

Body recomp is totally realistic, especially 14 months postpartum. You're already lifting consistently, which is a huge win. Just remember, the scale isn't everything. Focus on how you feel and your performance in the gym. Strength gains are amazing for mental health, and those compound lifts you're doing will pay off. Give yourself some grace; your body has been through a lot!

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u/eating_for_endurance·

Based on what you've shared, it sounds like you're doing great! Lifting compound movements and hitting PRs like that is no joke. To keep up your energy, focus on nutrient-dense foods, especially carbs and proteins that can aid recovery. Have you tried experimenting with different tracking apps? I swear by MacroFactor for its flexibility with tracking macros. It's been a huge help for me during my endurance training

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u/meathead_mike·

Bro, that's a sick deadlift! But don't let the scale mess with your head. It's all about muscle gains and strength. Plus, if you're lifting heavier, you're probably gaining muscle while losing fat, which is what recomp is all about!

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u/vegan_viking·

Honestly, the balance between eating enough and not going overboard can be tough. I'm plant-based, but I focus on whole foods and make sure to get enough protein. Maybe try to up your protein intake? That could help with muscle recovery!

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u/eating_for_endurance·

If you want specific numbers for your macros, I recommend MacroFactor. It calculates everything based on your progress and adjusts as needed. I've found it super helpful during my own training phases.

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u/zucchini_zapper·

I went through this too. A little time and some patience can go a long way. I switched to a more plant-based diet and saw improvements in how I felt and performed. Maybe you could experiment with more veggie-packed meals to see if it helps?

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u/tired_and_toned·

You're not alone in this! Some days will feel tougher than others. It's about finding what works best for you. Maybe set smaller goals to feel accomplished without the scale's pressure? I did that after my second, and it really helped my mindset.

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u/sweaty_sis·

For real, social media can be such a trap! I've seen so many transformations, and it's easy to feel like you're not doing enough. Just focus on your own journey. Celebrate the little victories. You hit a 200 lb deadlift; that's insane!

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u/powerlifting_panda·

If you can manage it, consider some form of progressive overload in your lifts. Incremental increases can lead to significant changes over time. Your strength is already climbing; just keep pushing and tracking those lifts!

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u/bro_split_babe·

This! Focus on feeling good, not just what the scale says. Weight is just a number. If you're getting stronger and feeling better, keep at it! You're crushing it.

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u/cardio_catastrophe·

This is why I can't with weightlifting. I just wanna run, lmao. But seriously, your journey sounds tough! Maybe mix it up with some cardio days? A little running or HIIT might help shake things loose. And I get u about the scale, it's just one number. I think you're crushing it, keep focusing on your lifts!

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u/balance_seeker·

Body recomposition can take time, especially with all the hormonal changes postpartum. I've worked with many moms who feel pressured by social media. Focus on mindful eating and self-care. If you can tune into what your body needs, the scale will follow in its own time.

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u/no_squats_no_service·

Facts, comparing yourself to others on social media can really mess with your head. It's not just about the weight, it's about building strength and muscle. If you're hitting those PRs, you're on the right track. Keep in mind, muscle is denser than fat, so the scale might not reflect your hard work right away. Have you considered deloading or adjusting your rep schemes? Sometimes a little change can make a big difference.

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u/cardio_catastrophe·

If you think about it, your body just did something incredible. It's normal for things to take time. Running is my jam, and I remember feeling like I was in the same boat after my first. I could barely get back to my old pace. Just keep at it, you'll find your rhythm!

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u/no_squats_no_service·

If you're aiming for body recomp, you need to know your maintenance calories. I coach a lot of women postpartum, and the scale doesn't always tell the whole story. Focus on increasing your strength. Keep that squat PR going; you'll love it when you hit new milestones!

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u/mom_of_muscle·

I can relate so much. After my kids, I felt lost trying to balance everything. One thing that worked for me was meal prepping. It helps keep my nutrition on track without overthinking it. Find quick recipes you enjoy, and it'll be easier to stick to your plan.

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u/mom_of_muscle·

I think the most important thing is your mental health! Lifting has been my escape. If you're feeling better physically and mentally, then that's what truly counts. Everything else will fall into place

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u/bro_split_babe·

Girl, leg day is the best day! Keep pushing those lifts. But also, don't forget to enjoy life with your kiddos. Balance is key. Trust me, I've had my share of bad days at the gym, but it all adds up in the end.

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u/chickenandbroccoli98·

Yeah, tracking is important, but don't let it rule your life! Sometimes it's good to go intuitively for a few days and just listen to your body. You may find you're doing better than you think!

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u/chickenandbroccoli98·

Honestly, tracking macros can be a pain sometimes, but it really helps. If you aren't seeing changes, maybe try something like Cronometer. It's more detailed and can help you see where you might be missing nutrients. Just a thought.

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u/squat_mama_2024·

Don't forget, it's okay to ask for help! Whether it's from a trainer or just friends, having a support system can make a huge difference. Share your journey with other moms; it can be super uplifting!

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u/mom_of_muscle·

I hear you, it can feel so overwhelming trying to find that balance after having kids. I had my second kid about 15 months ago, and I remember feeling lost at times. It's totally normal to struggle with body recomp, especially with all the changes our bodies go through. Focus on how you feel and the strength you're gaining instead of just the scale. I found that taking progress pictures and measurements helped me see the changes that weren't reflected on the scale. Also, don't be too hard on yourself about comparing to others online. Everyone's journey is unique.

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