Changing focus

firef1y72

So I'm 105lb down in a year, still got 40-50lb to go, but am seriously considering changing focus from weight loss to strength gains for the next couple of months at least. Want to make sure I'm going about this the right way, to make the most of the time I have.

1. I'm eating at or about maintenance, sometimes a little below but nowhere near the deficits I had during the last year.
2. I only have 2 days a week when I can consistently hit the gym, partner works shifts. So I do a full body workout consisting of squats, OHP, Bench, Row, Deadlift and accessories including assisted pull ups, dips, lat pull down, hammer curls, bicep curls, lunges etc
3. I make improvements each session, with Squats, Row and Deadlift I'm still adding weight each session, while with OHP and Bench I'm struggling a little more and still working up to 5x5 at current weights, adding a rep each session. Lat pull down I could go heavier, but am only 2 months post hernia op (had the all clear to go back to heavy lifting) and am slowly returning to where I was.
4. I'm trying to eat plenty of protein, MFP is currently set to 20% which gives me around 100-150g goal.

quiksylver296

Do the lifts! You'll never regret it!

Have fun!

jemhh

Great progress so far!

I think that maintaining for awhile and focusing on strength is a good idea and agree with quicksylver that you will not regret it. The strength increases will be fun. Two days of full body training is good. Do you have a break day between those two days?

For protein, I'd aim at .8 grams x the top healthy weight for your height per BMI. Then I'd round it off just to make it easy. That is a good general number to use as a minimum, not worrying if you go over.

firef1y72

jemhh wrote: »

Great progress so far!

I think that maintaining for awhile and focusing on strength is a good idea and agree with quicksylver that you will not regret it. The strength increases will be fun. Two days of full body training is good. Do you have a break day between those two days?

For protein, I'd aim at .8 grams x the top healthy weight for your height per BMI. Then I'd round it off just to make it easy. That is a good general number to use as a minimum, not worrying if you go over.

Thanks, I'll have to make a few calculations when I get a spare minute and work out a more consistent protein goal.
My youngest is at pre-school Tuesdays and Thursdays so that's when I hit the gym every week. I occasionally get extra days in, but find if I try and lift heavy two days on the trot my performance on the 2nd day is off and I just don't feel the love. So I'll usually just do some cardio on the rower and a few accessory lifts on extra days, maybe do dumbell presses rather than barbell or something similar. I do barely any cardio now though (compared to 6 months ago), run the 2km down to the gym to warm up, walk back to cool down and depending on when the other half works I'll get 1-3 classes in, Zumba (every week on Tuesday), Insanity and Boxercise (all high impact, lot of strength focus in Insanity and Boxercise).

awolf2011

Great progress and that's a great workout routine!!! You are definitely making the best with the time that you have to commit to the workouts. I would definitely add in some strength in. I'm doing a bootcamp and it focuses on all aspects from cardio to strength. It really does help with the overall goal of losing weight and getting toned at the same time.