Can someone please teach/guide me on body recomposition?

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huango
huango Posts: 1,007 Member
edited March 2015 in Health and Weight Loss
Can someone please teach/guide me on body recomposition?
Or help translate it?
I would like to learn more about bulking/cutting, when to start/ how to do it, etc.

Please take me on as an apprentice. I need a leader/trainer/coach.
I don’t want to get to my Goal Weight and still not like the soft fluffy result.




Amanda
Age: 42
4’11”
SW 128.5
CW 115.6
GW 109
UGW 99
Body fat (according to scale): 18.8%, but I think 25% is more accurate.
GBF 20-22%


I’ve been yo-yo dieting and taking aerobics classes all my life. While I was never really FAT, I wasn’t very successful at reaching my goal weight.

2years ago, I started lifting weights.
I was pretty proud of my results with Stronglifts 5x5:
Max:
- Squat: 150
- Bench: 100
- OHP 75
- Deadlift: 200 sumo
BUT I wasn’t watching what I ate. So I couldn’t see my progress under my layer of fat. (so bloated).

As of 1/1/15 this year, I finally took charge of what and how much I was putting into my mouth.
I’ve lost 13pounds in 10weeks.
I have 6more or 15more pounds to lose (depending on which goal).

I am still doing Stronglifts, but about 2times a week (it’s accounting season and I can’t fit it in).
I do Zumba once a week for fun, walk up/down stairs on Wednesday (kids’ ice skating lessons), and walk for 2hrs on Sundays (kids’ Chinese lessons).

I'm working on a pull-up goal.
2years ago, I was able to do 3 unassisted pull-ups.
I'm slowly coming back: 5x5 pull-ups with a green band on my knee to assist.
I will do 1 unassisted by the end of March.
I hope to achieve 8 by the end of this year!


My TDEE was 1550 when I started this year.
Now it’s 1450, but I think it’s higher because I was losing 1pound per week, when I was aiming for 1pound per month.


My food: I’ve logged truthfully everyday since 1/1/15.
Macros: C/P/F: 30%/30%/40%, but daily struggle to meet my Protein requirement, and my carbs are often too high.

I do not eat back my work-out calories, per @vismal's suggestion.
I don't find them accurate, so I treat them as surprise extra bonus.


I cycle my calories, within each week and within each month.
My average calorie goals:
Week 1: 1200/day
Week 2: 1500/day
Week 3: 1200/day
Week 4: 1500/day
Week 5: 1500/day (to get a break from dieting).

I do 5:2FAST and IF. I like to eat a lot of food, so several small meals don’t cut it for me.
Example of Cut week: so I can eat “normally” for a few days, such as Friday and Saturdays.
M: 650
T: 1200
W: 650
Th: 1300
F: 1500
S: 1700
Su: 1400


What other questions might you have, before you can help me?


My current picture: on 3/13/15
1795842_10206400410795022_8352964722360630617_o.jpg


Thank you so very much for taking the time to read my story/situation.
Appreciate your help,
Amanda

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