Total body transformation

carolynmmanning

I am on a mission. To not only lose weight but to tone and increase my strength. Along with all this I will be enlisting into the military. Got the managing calories part down for the most part, running has become a love for me, and strength training is a challenge but loving every minute of it. Any workout recommendations would be appreciated. And does anyone else struggle with the nutritional values in their daily intake. Again I have the managing calories down to a science, but the nutritional part still needs work. Thanks

ManiacalLaugh

Taking this bit from my brother's experience:

Start running/hiking with heavy field packs now. Not only will you get extra burn, it won't be such a shock when you start doing the same workouts you've already been doing, but with 40 extra lbs on your back.

If you haven't ever done this before though, ease into it. My bf damaged his back trying to go all-in too fast while training for a backpacking trip.

GauchoMark

I don't know your stats, but your photo doesn't really look like you have much to lose. If that is true, I'd suggest recomping. There are several ways to do this, but a couple of thoughts:

Either eat at maintenance and work on your strength. Maybe cut back on your running SOME or as suggested, run with weights.

Or, cycle. Eat about 20% over maintenance for a month or so and focus on strength training with light cardio, then eat at 20% below maintenance for a month or so and focus on cardio with light strength training.

As for hitting your nutritional macros, be sure you have them set up properly first, then worry about calories, protein, fat, and carbs in that order. Calories are most important, carbs are least important.

barbecuesauce

GauchoMark wrote: »

I don't know your stats, but your photo doesn't really look like you have much to lose. If that is true, I'd suggest recomping. There are several ways to do this, but a couple of thoughts:

Either eat at maintenance and work on your strength. Maybe cut back on your running SOME or as suggested, run with weights.

Or, cycle. Eat about 20% over maintenance for a month or so and focus on strength training with light cardio, then eat at 20% below maintenance for a month or so and focus on cardio with light strength training.

As for hitting your nutritional macros, be sure you have them set up properly first, then worry about calories, protein, fat, and carbs in that order. Calories are most important, carbs are least important.

If she wants to keep running, carbs aren't really the least important. Especially if she takes the above advice to start doing it with a pack.

GauchoMark

barbecuesauce wrote: »

GauchoMark wrote: »

I don't know your stats, but your photo doesn't really look like you have much to lose. If that is true, I'd suggest recomping. There are several ways to do this, but a couple of thoughts:

Either eat at maintenance and work on your strength. Maybe cut back on your running SOME or as suggested, run with weights.

Or, cycle. Eat about 20% over maintenance for a month or so and focus on strength training with light cardio, then eat at 20% below maintenance for a month or so and focus on cardio with light strength training.

As for hitting your nutritional macros, be sure you have them set up properly first, then worry about calories, protein, fat, and carbs in that order. Calories are most important, carbs are least important.

If she wants to keep running, carbs aren't really the least important. Especially if she takes the above advice to start doing it with a pack.

of course they remain the least important. Does she still need carbs? YES! However, they do not offer any nutritional value. Calories are king, then protein, then minimum fats. Whatever is left can be carbs. Assuming the macros are set up properly, if you are doing a lot of cardio, then you have tons of room for carbs. Granted, it may throw off your macro ratios, but if you are setting macros with percentages you are doing it wrong anyways...

carolynmmanning

ManiacalLaugh wrote: »

Taking this bit from my brother's experience:

Start running/hiking with heavy field packs now. Not only will you get extra burn, it won't be such a shock when you start doing the same workouts you've already been doing, but with 40 extra lbs on your back.

If you haven't ever done this before though, ease into it. My bf damaged his back trying to go all-in too fast while training for a backpacking trip.

Thanks. Will def start adding some weight to my runs.

carolynmmanning

GauchoMark wrote: »

barbecuesauce wrote: »

GauchoMark wrote: »

I don't know your stats, but your photo doesn't really look like you have much to lose. If that is true, I'd suggest recomping. There are several ways to do this, but a couple of thoughts:

Either eat at maintenance and work on your strength. Maybe cut back on your running SOME or as suggested, run with weights.

Or, cycle. Eat about 20% over maintenance for a month or so and focus on strength training with light cardio, then eat at 20% below maintenance for a month or so and focus on cardio with light strength training.

As for hitting your nutritional macros, be sure you have them set up properly first, then worry about calories, protein, fat, and carbs in that order. Calories are most important, carbs are least important.

If she wants to keep running, carbs aren't really the least important. Especially if she takes the above advice to start doing it with a pack.

of course they remain the least important. Does she still need carbs? YES! However, they do not offer any nutritional value. Calories are king, then protein, then minimum fats. Whatever is left can be carbs. Assuming the macros are set up properly, if you are doing a lot of cardio, then you have tons of room for carbs. Granted, it may throw off your macro ratios, but if you are setting macros with percentages you are doing it wrong anyways...

Thanks for the info. I take a protein whey after my workouts along with an intense vitamin regiment for supplements where I know I lack. I haven't set the macros personally just off of what the app suggested, but I know that sometimes it's a bit off as far as what it expects.