Changing Body Composition

starsarai720

Hi Everyone!
I am a 23 year old female, 5'10'' and 140lbs. My BF % is 20 and I am looking to get trim and build lean muscle!

About a year ago, I was 130lbs with a BF% of 17, but a very unhealthy relationship with food, as I would eat 800-1200 calories a day, but burn more through a very demanding job and working out... I was all skin and bone, exhausted, pale and often sick. I am now trying to find the balance, and improve my body image in the process. my goals are to reach a BF% of about 18, with a goal weight of about 135. I am looking for friends on here to help with positive motivation, support and pointers!

Though I know my goals are not as visible to others, I am still very insecure about body image and often find myself unmotivated and wanting to give up. In other cases, I am so upset with myself and my progress, that I get too hard on myself, my workouts and my diet.

I am now seeing a personal trainer and working on eating 1400-1600 cals a day and getting in body weight workouts and cardio when I can.

I am looking for mental and physical balance, and stories from others with similar journeys. Thanks.

usmcmp

Your goal weight is barely above the lowest you should weigh at your height. 1400-1600 calories is still very low. You should continue to slowly increase your calories until you start gaining at which point you'll eat at that level for several weeks and then increase a little more. You should focus mostly on the lifting weights and do very little cardio (unless you plan on eating extra to make up for burning extra calories).

starsarai720

usmcmp wrote: »

Your goal weight is barely above the lowest you should weigh at your height. 1400-1600 calories is still very low. You should continue to slowly increase your calories until you start gaining at which point you'll eat at that level for several weeks and then increase a little more. You should focus mostly on the lifting weights and do very little cardio (unless you plan on eating extra to make up for burning extra calories).

Thanks! This really helps. Lately I have been eating a bit more than recommended (I just returned from vacation, so about 2,000 calories) but I often felt too full and sluggish... But, on that same note, I also didn't work out much. I started gaining weight a few days ago (about 3 lbs). I am trying to refocus my workouts to be more weightlifting (which I have very little experience) instead of cardio (where I have most comfortability/ experience) so I'm aiming for no more than 30 mins a day of cardio, unless it is my only workout for the day (like a run) then it's more like an hour.

usmcmp

starsarai720 wrote: »

usmcmp wrote: »

Your goal weight is barely above the lowest you should weigh at your height. 1400-1600 calories is still very low. You should continue to slowly increase your calories until you start gaining at which point you'll eat at that level for several weeks and then increase a little more. You should focus mostly on the lifting weights and do very little cardio (unless you plan on eating extra to make up for burning extra calories).

Thanks! This really helps. Lately I have been eating a bit more than recommended (I just returned from vacation, so about 2,000 calories) but I often felt too full and sluggish... But, on that same note, I also didn't work out much. I started gaining weight a few days ago (about 3 lbs). I am trying to refocus my workouts to be more weightlifting (which I have very little experience) instead of cardio (where I have most comfortability/ experience) so I'm aiming for no more than 30 mins a day of cardio, unless it is my only workout for the day (like a run) then it's more like an hour.

Ideally for recomposition it should be closer to 30 minutes every few days or an hour each week. I know that's not much, but you're trying to get your body to dedicate the calories you eat to building lean mass, not trying to fuel a run and keep your body from using your muscle as fuel.

Hopefully your trainer is actually teaching you all of the basic lifts and assisting with programming a workout for the rest of the week for you. I know many trainers are only allowed to put their clients through basic circuit workouts and that's not going to be the most effective for you.

starsarai720

Thank you so much. he's shown me some lifts and really helped my form, but he hasn't really set up a workout routine. I get the feeling that he is holding back so I have to see him more, and thus, pay him more... He always promises a weekly routine print out formulated especially for me "next time". Or he's just highly disorganized. :P

slaite1

I've seen multiple trainers and I've always been given an outline of a workout routine shortly after the firsts session. If I continue with them we tweak and change it, but a basic routine should be part of an introductory sessio-in my opinion. If he's saying he'll give you something and doesn't, than you should probably get a new trainer. There's millions of us :-)

Packerjohn

starsarai720 wrote: »

Thank you so much. he's shown me some lifts and really helped my form, but he hasn't really set up a workout routine. I get the feeling that he is holding back so I have to see him more, and thus, pay him more... He always promises a weekly routine print out formulated especially for me "next time". Or he's just highly disorganized. :P

Tell him/her you want to see the print out now or there won't be a next time. Don't schedule another session until you see what you are paying for.

Or probably better still drop the person. Sounds like are jerking you around or incompetent. Neither things you should be paying for.

Good luck.

Springfield1970

You lucky thing getting tips from usmcmp! Every word is gold.
Ditch the trainer. Buy new rules of lifting for women, and Strong Curves by Bret Contraras and dedicate yourself to lifting well. You can still be lean, don't worry about bulking too much.
That said, I think you should go for a bulk at 250 cals daily above maintenance, when you've learned all your forms for lifting. Followed by a small cut perhaps.
Keep us posted, I think you are going to get results.

starsarai720

Thank you so much! I've gotten so much gold from this forum. I really appreciate it!

Sued0nim

I agree with all the advice you've been given

You could use stronglifts5x5.com for your progressive lifting workout programme ..it's well rated ..there are others like ice cream fitness and books like strong curves or new rules of lifting for women

I think you are on the right path ...get fit, strong and healthy ...it will feel great

gothchiq

Make sure to get quality nourishment to build muscles with! Lean beef, chicken, potatoes, lots of veggies and fruits full of vitamins. And it sounds like you could get away with some pasta and cheese on occasion, too. Not everyone agrees with me, but I feel like cooking from scratch with basic whole foods has made me much healthier, feel better every day. Not to mention such things taste better! You deserve good food.

starsarai720

Thank you all so much!