Help with getting more lean.

_whatsherface
_whatsherface Posts: 1,235 Member
edited November 2024 in Fitness and Exercise
Just looking for some advice/tips on things I can do better to lean up a bit.
I am currently down 75 pounds in 9 (almost 10) months. I used to weigh 318 and am now currently 242. I'm 5'7 tall (in case that matters)

I've just noticed that I am still pretty fat for someone my weight/size. I'd like to get more lean as I still look very heavy. I will admit that I did ignore protein intake at first since I was only caring about making sure I stayed under my calories. I've changed that in that past month. Macros were 40/30/30 and are now 35/35/30.

I'd like to get rid or tone down a lot of the fat that's left that makes me feel and appear bigger.
I currently work out 3x a week. 1 day of weight training, 1 day of cardio, 1 day of mixed. Each for an hour.

Any help would be greatly appreciated.

* In case anyone looks in my diary, I just lowered my calorie intake on Monday so there are going to be several days where it looks like I went way over on calories, but my calorie allowance then was a lot higher as I was playing around numbers to break a stall.

Replies

  • dredremeg
    dredremeg Posts: 202 Member
    YOU SHOULD TAKE A LOOK AT STRONG LIFT 5X5 OR THE NEW RULES OF LIFTING FOR WOMEN
  • sofaking6
    sofaking6 Posts: 4,589 Member
    Part of that sense is going to be your body shape - we are similar, a lot smaller in the arms and legs and storing that weight in the middle. It can be a little disheartening because I think we use our stomach/hips to judge progress and so if you're losing most of your weight in your limbs, not only will the middle stay bigger, but relative to the rest of you it will look even bigger. You rate of weight loss is fantastic so you may just want to focus more on weight training and do a program to push you to increase the amounts you're lifting (if you're not already).

    What is your weight loss goal?

    One thing that can help is core work to improve posture and give that 'girdle' i.e. a band of muscle around your middle that helps you kinda suck it in all day long. But the reality is time and more time as long as you keep up with the behaviors that have gotten you to this point.

  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    In order to lose fat, you need a calorie deficit. That is all. Working out if good for your health, and can help you achieve a larger deficit, but when it comes down to it, you just need to eat less than you burn. So the way you'd get more lean is to do what you did when you lost the initial 75 pounds, and keep going until you've reached your goal weight. Getting adequate protein and resistance training will help you to retain some lean body mass while you lose weight.
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    Considering you successfully lost 75 pounds, then you should already know what to do.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    dredremeg wrote: »
    YOU SHOULD TAKE A LOOK AT STRONG LIFT 5X5 OR THE NEW RULES OF LIFTING FOR WOMEN

    +1.

    Starting a regular lifting routine is what you need... And if 35/35/30 is your macros for carbs/fat/protein I would adjust the protein up a bit when you do get in a better routine. Protein is your friend... :)
  • _whatsherface
    _whatsherface Posts: 1,235 Member
    I guess my question is, did I sabotage some of my lean mass already by eating at a deficit and not getting enough protein?
    Also, do I just need to keep doing what I'm doing with weights, calorie deficit, etc and just make sure I keep my protein up? Is it really that simple?

    I have been increasing weight when I do it. I could be better at logging the exact weight amount so I can actually see if I'm improving strength.

    Also, I am still carrying a great amount of fat in my stomach, and my back. My thighs are thicker but I'm okay with that. Having a large stomach and a lot of fat on my back makes me appear heavier than I am. I'm hoping to just slim those things down a bit.

  • _whatsherface
    _whatsherface Posts: 1,235 Member
    Oh and my goal weight is 200.

    Sorry, I was trying to answer everyone's questions.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited April 2015
    I guess my question is, did I sabotage some of my lean mass already by eating at a deficit and not getting enough protein?
    Also, do I just need to keep doing what I'm doing with weights, calorie deficit, etc and just make sure I keep my protein up? Is it really that simple?

    I have been increasing weight when I do it. I could be better at logging the exact weight amount so I can actually see if I'm improving strength.

    Also, I am still carrying a great amount of fat in my stomach, and my back. My thighs are thicker but I'm okay with that. Having a large stomach and a lot of fat on my back makes me appear heavier than I am. I'm hoping to just slim those things down a bit.

    Op read through the posts again... You need a better lifting program (lift three days a week) and adjust your diet for even more protein if you can..

    No you have not sabotaged anything that cannot be corrected with changes.

    Keep in mind this takes time to do. You need to set a goal based on a program you choose, perhaps adjust your diet a wee bit, and stick to this program. It takes patience, time, diligence and a commitment to see the program through... :):):)

    Also logging accurately and getting your diet and routine for weighing and logging food it the up most important thing first, then the lifting..
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    Don't worry about what could have happened while consuming less protein. Focus on doing better. Start resistance training 3+ times a week, and continue to eat in a deficit.
  • _whatsherface
    _whatsherface Posts: 1,235 Member
    Great thank you! Could anyone suggest a good amount of protein to aim for then so I can adjust the macros?
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    Great thank you! Could anyone suggest a good amount of protein to aim for then so I can adjust the macros?

    How many calories are you eating per day? Typically you want about 1gram per pound of lean body mass.
  • _whatsherface
    _whatsherface Posts: 1,235 Member
    I'm at 1580 calories now. Protein is set for 138.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    I'm at 1580 calories now. Protein is set for 138.

    I would change this to .7 or .8 per body weight.. Can you up to 40 or 45%...
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    I'm at 1580 calories now. Protein is set for 138.

    Sounds pretty good to me. Once you get closer to your goal weight you may need to up the ratio to keep the grams constant. Also, it's ok to go over on your protein if you feel like it on any day
  • kmsoucy457
    kmsoucy457 Posts: 237 Member
    Just keep up the excellent work! That's 1.75lbs per week?!
    Unfortunately our problem areas are always the last to go (that's why they're called what they are).

    I was advised to get my protein up and continue/increase workouts to ensure the weight I lose is not muscle loss, but it seems you're already aware of that. Since you had a lot to lose, you probably didn't sacrifice much muscle, even with low protein. But now you're at the point where it warrants consideration...again, I am just blown away!
  • _whatsherface
    _whatsherface Posts: 1,235 Member
    kmsoucy457 wrote: »
    Just keep up the excellent work! That's 1.75lbs per week?!
    Unfortunately our problem areas are always the last to go (that's why they're called what they are).

    I was advised to get my protein up and continue/increase workouts to ensure the weight I lose is not muscle loss, but it seems you're already aware of that. Since you had a lot to lose, you probably didn't sacrifice much muscle, even with low protein. But now you're at the point where it warrants consideration...again, I am just blown away!

    That is very nice of you. Thank you =D
  • _whatsherface
    _whatsherface Posts: 1,235 Member
    I'm at 1580 calories now. Protein is set for 138.

    Sounds pretty good to me. Once you get closer to your goal weight you may need to up the ratio to keep the grams constant. Also, it's ok to go over on your protein if you feel like it on any day


    Sounds good to me. Thank you!
  • _whatsherface
    _whatsherface Posts: 1,235 Member
    gia07 wrote: »
    I'm at 1580 calories now. Protein is set for 138.

    I would change this to .7 or .8 per body weight.. Can you up to 40 or 45%...

    Yeah! What macro would I lower to compensate? Fat or carbs?
  • jemhh
    jemhh Posts: 14,261 Member
    I aim for .8 grams of protein and .4 grams of fat per pound of bodyweight. The rest comes from any of the 3 macros.
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