Trying to get/keep lean muscle

krknobbe10

Hello!
I have been working out for awhile and was doing two-a-days for my sister's wedding. I lost five pounds and saw fat come off and more definition in my arms. I have cut back my training but now I am wanting more definition. As of now, I do kickboxing 4-5 times a week which is strength and some cardio. I do two HIIT workouts a week for about 50 minutes. I do yoga for 45minutes and do some circuit training after that with ten minutes of running. I run for an hour twice a week. Sometimes I do longer circuit workouts and once a week heavy lifting. My workout schedule changes week to week. When I put my workouts and all of my food into MFP, sometimes it says I am taking in 1,000 calories and somedays it is very low, somedays it is higher. I am trying to eat more but wondering if there is something I should change with my workouts. I've heard to do cardio 2-3 times a week and maybe have one longer day. I like the HIIT workouts because I do see results with them. Just wondering if anyone could give me any advice! My goal is to look leaner and put on more muscle. Thanks!

ndj1979

what are your stats - height/weight/age/gender?
Is the profile picture you? If yes, then you are already pretty small and not sure why you are only eating 1000 calories a day.

I think you would benefit from bulking and/or eating at maintenance level and lifting heavy.

Strong lifts and 5x5 are great beginner programs. If you are interested in bulking, you can always post in the gaining weight forum for more info.

markcomunale2

Spend more time doing strength training and lifting.. Figure out your protien/carb/fat intake. I would tend to think from what you said that you need more protein and more lifting and less cardio. Just my 2cents.

krknobbe10

I try to limit my carbs and watch my fat/sugar. I would like to consume more protein. I'm 5'6 at 135lbs.

20yearsyounger

I love cardio but your workout seems to be a bit of overkill. Any reason why you are doing kickboxing 4-5 days a week? 3 should be enough for lean. No use exercising so hard and then not being able to eat it back. You may not like the results.

ndj1979

OK ...I went here and plugged in your stats

http://www.fat2fittools.com/tools/bmr/

based on that if you were lightly active (1-3 times working out per week) your maintenance level calories are 1994, but based on your OP you appear to be moderately active (3-5 days a week workout) which puts your maintenance level calories at 2248 per day.

based on your statement of eating 1000 calories a day combined with your activity level you appear to be severely under eating.

Do you use a food scale to weigh/log/measure all your food?

I really think you would benefit from eating at maintenance, bringing down the cardio, and getting on a program like 5x5 or strong lifts...

Unknown

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krknobbe10

I love kickboxing and it's always something different plus its a planned out class that I don't have to plan. The instructor is super nice and I feel bad if I don't go. I'm trying to eat more but just want to eat protein. Any ideas? I use MFP to log my food and guestimate on the weights and such. Guess I like to run during my lunch and clear my mind plus it helps to have a flat belly throughout the day. It'll be baby steps to cut back on cardio since I'm used to it. I just hope when I don't have a belly and gain fat if I do workout less and eat more and hope I didn't get my body used to that.

auddii

If you're concerned about keeping a flat stomach, I'd give this a read:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

You might be at a point since you are already pretty small that you might do better with gaining some muscle instead of just trying to lose weight. Something to think about at least.

ndj1979

krknobbe10 wrote: »

I love kickboxing and it's always something different plus its a planned out class that I don't have to plan. The instructor is super nice and I feel bad if I don't go. I'm trying to eat more but just want to eat protein. Any ideas? I use MFP to log my food and guestimate on the weights and such. Guess I like to run during my lunch and clear my mind plus it helps to have a flat belly throughout the day. It'll be baby steps to cut back on cardio since I'm used to it. I just hope when I don't have a belly and gain fat if I do workout less and eat more and hope I didn't get my body used to that.

why do you just want to eat protein? Carbs are essential for building muscle...and are not bad.

If you are just guesstimating then it could be that you are actually consuming more than 1000 calories a day ...
here is my suggestion ..

get a food scale
weigh/log/measure everything or two weeks and see how many calories you are really consuming.
get on a structured lifting program and do cardio on off days, and make sure you get one, one hundred percent rest days.

JeffseekingV

I'd take at least 2-3 of the cardio sessions and replace them with weight lifting sessions. Not machines but good old fashion free weights. Bench, squat and deadlift are 3 that are necessary IMHO

20yearsyounger

I love kickboxing too but if you are also doing a 15 minute strength building portion, it just seems like a lot. Then you said you are lifting heavy one day too. I agree with the person regarding the food scale. You need to know how much you are really eating and get your deficit levels right.

krknobbe10

Yea I will have to rethink my weekly workouts. Maybe no more late night kickboxing since I get up and workout before work. I usually have one complete rest day on Sundays. I am going to meet with a personal trainer who runs the gym and I'm sure he will help. I'm thinking weights MWF (kickboxing twice and one heavy day), HIIT on Tuesday afternoon. Long run Wednesday afternoon. Yoga thursday with circuit and 10minute run then HIIT on Saturday morning with an occasional yoga class. Thanks everyone! I am still tying to cut back on my workouts, I was slightly addicted but hopefully I will get more tone and things will even out. I plan on eating cleaner during the weekends. I usually have a cheat meal Saturday night and I only drink on weekends. A food scale is on my list of items to get.

loulamb7

Once you start lifting you will be hooked by how strong it make you feel and the results you'll see. Give it a shot. Use one of the programs suggested by ndj.

mebepiglet123

Lift heavy and eat....

ILiftHeavyAcrylics

Ndj's advice is spot on. Do everything he said.

krknobbe10

So what do people consider a structured lifting schedule? How many cardio days to people do and what do you do for cardio workouts?

ndj1979

krknobbe10 wrote: »

So what do people consider a structured lifting schedule? How many cardio days to people do and what do you do for cardio workouts?

5x5 or strong lifts are great beginner programs.

you can do cardio on the off lifting days...

right now, I am bulking so I do minimal cardio = 30 minutes a week...but that is just me..

krknobbe10

Could you give me an example of one of your lifting days like what you do? Not sure what the 5X5 program is either.

ndj1979

ummm I am on a totally different program right now..it is a four day split, and more of an intermediate program...


the below sample work out is from their website:


StrongLifts 5x5
Week 1
Monday Wednesday Friday
Squat 5x5 Squat 5x5 Squat 5x5 Bench Press 5x5 Overhead Press 5x5Bench Press 5x5 Barbell Row 5x5 Deadlift 1x5 Barbell Row 5x5

so on Monday you would do barbell squats at 5 sets of 5 reps each ...then you would do barbell bench press at 5x5 and then barbell row at 5x5 ...

so on your "off days"...Tuesday/Thrusday/Saturdya you could do cardio and I would recommend making sunday a rest day.

here is he complete site...

http://stronglifts.com/5x5/

krknobbe10

okay thank you

auddii

I also do strong lifts 5x5, and I'm still trying to lose, so I incorporate a fair amount of cardio. I try to just get some movement in, so I do a fair amount of walking. I park a mile away from where I work (parking prices are ridiculous in our med center), so if it's not too hot, raining or if I'm not running late, I walk to and from work. I also go walking at lunch for 40-50 minutes. I do 10 minutes on the elliptical to warm up before lifting, and I also do 40-60 minutes on the elliptical 4 times a week (I end up doing cardio and lifting on the same days at times; I lift first because strength is my priority). My one true "rest" day is Saturday, and since my boyfriend is trying to get in shape, I now usually will walk a few miles with him. But, I'm not walking all that fast during that walk.

krknobbe10

I wish I could get more movement in at work. I already park in the back which is farther away then the rest of the spots but it's tiring sitting in front of a computer all day so I try to get up and walk when i print or just because I feel tired. I'm thinking about cutting out my night kickboxing classes so I don't have late nights because they are getting old. Just going to see what the personal trainer says and go from there.

auddii

krknobbe10 wrote: »

I wish I could get more movement in at work. I already park in the back which is farther away then the rest of the spots but it's tiring sitting in front of a computer all day so I try to get up and walk when i print or just because I feel tired. I'm thinking about cutting out my night kickboxing classes so I don't have late nights because they are getting old. Just going to see what the personal trainer says and go from there.

Not for everyone, but I invested in a fitbit (started with a regular old pedometer). I went from getting about 3000 steps in to now averaging 16000 steps a day (that does include super high days when I do an hour on the elliptical plus lunch time walking, etc). Little things add up. When I'm waiting for my coffee to brew (single cup machine in the break room), I pace the room. I try to drink a lot of water, which also means a lot of trips across the building to the bathroom. I take the stairs down at the end of the day (our floor is locked, so I can't actually take them up), and I'm on the 11th floor. I park at the back of the parking lot at stores (mostly because I hate dealing with other people being stupid in the parking lot).

Individually, none of these burn a lot of calories, but in general, increasing my activity I think has really helped.

And if you're getting bored with your workouts, definitely change it up.

ttcbelieve

krknobbe10 wrote: »

Could you give me an example of one of your lifting days like what you do? Not sure what the 5X5 program is either.

Hi

This link has information on 5X5 program and you can use it to start
http://stronglifts.com/5x5/

Goodluck

krknobbe10

Thank you! I know when I make my weight lifting routines, I usually make them to last for about an hour so I really work my whole body.

ndj1979

krknobbe10 wrote: »

Thank you! I know when I make my weight lifting routines, I usually make them to last for about an hour so I really work my whole body.

5x5 will hit your whole body ...

I would suggest doing the program as it is and not making any modifications. It is designed by professionals and does not need to be tweaked....

Hornsby

Tips:

Kick boxing isn't strength training.
Eat more calories.
Get on a structured plan.

I like this one.
http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

A little more intermediate, but doable I would think.

loulamb7

krknobbe10 wrote: »

Thank you! I know when I make my weight lifting routines, I usually make them to last for about an hour so I really work my whole body.

Drop your DIY weight lifting routine and start 5x5 or any other well defined program. It'll save you time and get you better results. Check out the 5x5 ladies group on MFP.

DancingMoosie

I just wanted to add that when you actually start lifting, it will be much harder to get in a long run on the same day. I tried running in the afternoon of a morning lift day, and I really noticed a difference in my legs. Save the long run for a non-lifting day. Honestly, your routine sounds like complete over kill and I'm not sure how you're functioning on only 1000 calories.

johjeff

You really have to get an idea of what you are eating. If you way under-eat, your body will catabolize muscle to meet it's requirements. Rather than gaining muscle, you will be burning it for fuel. Not going to get more tone with that approach, and in the long run, you will look flabbier even though your weight is low.

As others have suggested, resistance training is the key to being more muscular and toned. Look at a woman that does Crossfit type workouts. Most appear to be tone and sleek without being bulky. Yeah, a few do over-do it and bulk up, but they do so intentionally, and it takes a LOT of work.

Good luck, and stay fit!