Please review and critique my plan for weight lifting and weight-loss

allunits

I am 38, 5'3",196lb, F. I do not know my BF% right now. My goal is to lose 50lbs and increase strength as much as possible. I would love to build muscle if I can, too.

Ten years ago I was lifting heavy, 50lbs leaner, and was very happy with my weight and strength, but now I am new at this again. I understand form, am pretty strong, and have a plan that worked for me before, but I am not sure if it is still a good plan. I'm also confused somewhat about TDEEs and the diet part.

What I am doing now: I lift as heavy as I can 4-5 times a week, hitting all main muscle groups: typically 2 full-body workouts on Wed+Fri and splitting into upper/lower body on Saturdays and Sundays. I only do about 10-20 minutes light cardio at the end of my lifting. I have only recently (mid-December) started this schedule because a gym opened on my street; before I was doing more of a TRX class with minimum weight-loss results, basically maintaining or losing and gaining the same 3-5lbs. But I have had no real weightloss this last month.

I LOVE weight lifting, I dislike cardio, although I can handle under an hour of treadmill or stationary bike, etc. I would prefer to continue and improve my lifting, as a goal, and am only interested in cardio IF it helps the weight loss.

I have a very full life, work, am in school, am a partner and mother, so I can't add more workout time to my schedule right now. I will be off in the summer and I can do more then, but for now, the 4, sometimes 5, days I can squeeze out are the most I can do and want to make the most of them.

My diet is as clean as I am willing to get it while still enjoying life, I weigh and count everything and can stay within my calorie limits of 1,500-1,700. I eat lots of meat and vegetables, fast food and alcohol only once every couple months, no juice. I've been at mfp a long time and I am finally in control (no crazy diets, no bingeing, but no weight loss either). But I am confused about how many calories I should eat. My BMR is about 1,700 and my TDEE about 2,100, depending on the calculators.

1. How many calories should I eat for weightloss?
2. Do I eat the same number on the days when I do not exercise?
3. Should I increase my cardio or tweak my weightlifting?
4. I have a hard time hitting my protein goal of 120ish grams but tend to go over my fat. Any good tips?

Basically, could someone please help me figure out if my workouts are enough for weightloss, and how many calories I should eat, and how I should split up those calories? I know it's a lot of questions and appreciate any advice!

maxit

Re # 1 - aim for a small deficit - you might find yourself eating more on heavy lift days or you might not. Based on your information, I would be starting out aiming for 1850 as an average, and I would re-assess in a month. Don't just pay attention to the scale. Take body measurements, too. And use a food scale to weight your food.
Re # 2 - up to you. Try it and see how you feel. You need to have adequate nutrition to support your exercise. During your "rest" days your body needs nutrition support to repair muscles. My personal experience is that I am hungrier on the day following lifting so I might add a high protein snack on rest days.
Re #3 - intervals might be helpful rather than light cardio following your weight training. There are lots of ways to do intervals - using a treadmill or an elliptical or rowing machines or jumping rope or kettle ball swings. Start out with 60 sec work and 120 sec recovery (this is from NROL for Women program) for 15 minutes after your weight training. I personally then like to cool down by simply walking for 15 min or so. Depending on your fitness level, you can decide to have shorter recovery time.
Re #4 - eat more high protein food (for me that would be chicken and other meat, greek yogurt, protein supplement) and don't worry about the fat grams as long as you are meeting your minimum fat macro and as long as you are staying inside your calorie limit. Everybody's sweet spot for macro and optimal performance varies. Mine is 40 carb and 30/30 protein and fat.

allunits

maxit wrote: »

Re # 1 - aim for a small deficit - you might find yourself eating more on heavy lift days or you might not. Based on your information, I would be starting out aiming for 1850 as an average, and I would re-assess in a month. Don't just pay attention to the scale. Take body measurements, too. And use a food scale to weight your food.
Re # 2 - up to you. Try it and see how you feel. You need to have adequate nutrition to support your exercise. During your "rest" days your body needs nutrition support to repair muscles. My personal experience is that I am hungrier on the day following lifting so I might add a high protein snack on rest days.
Re #3 - intervals might be helpful rather than light cardio following your weight training. There are lots of ways to do intervals - using a treadmill or an elliptical or rowing machines or jumping rope or kettle ball swings. Start out with 60 sec work and 120 sec recovery (this is from NROL for Women program) for 15 minutes after your weight training. I personally then like to cool down by simply walking for 15 min or so. Depending on your fitness level, you can decide to have shorter recovery time.
Re #4 - eat more high protein food (for me that would be chicken and other meat, greek yogurt, protein supplement) and don't worry about the fat grams as long as you are meeting your minimum fat macro and as long as you are staying inside your calorie limit. Everybody's sweet spot for macro and optimal performance varies. Mine is 40 carb and 30/30 protein and fat.

Thank you very much! I will start doing intervals after weight lifting. I could do 60sec running, 120sec walking on the treadmill for 15 minutes.

Yi5hedr3

Protein seems high, but without knowing your %BF, can't be sure. Get yourself a scale that shows %BF. Even though they are not super accurate, they are pretty consistent so you can tell if BF is going up or down. Protein should be between .7 and .75 grams per pound of Lean Body Mass/day. Lower your carbs to 100/day. Forget cardio, and limit weight to 2 or 3 days per week. You are not resting enough now in between workouts because
you are overdoing it. It has been found that if a muscle is worked intensely, it generally takes 5-7 days before it is ready for another beating.