Short, trying to gain muscle and lose fat

ckfromedmonton

5' 2.5 inches, 133 lb. Work out 3x week with trainer, 2 x strength (I have gotten much stronger, but have no increased visible muscle) 1 x cardio, I try to take bike and stairs. I have been stuck for sooo long. I am now trying to eat 40% carbs, 30 fat and 30 protein, 1300 calories a day. Lots of veg, not too much fruit, lean protein etc.

I am on a wine 'budget' of 2-5 glasses a week because, I've got to live!

I think I have been stuck because I have been under-feeding for too long. Sound familiar anyone?

Also, 56 years old. Sigh. The weight just won't budge, nor will the composition. Apparently I am about 34% body fat.

I get that losing fat and gaining muscle at the same time is hard, but any thoughts or tips appreciated.

middlehaitch

Women gain muscle very slowly, and that is when they are lifting heavy3-5 days a week, eating enough protein, and bulking.
When eating at a deficit it is even slower (Read nigh on impossible), but lifting with no actual gain does preserve muscle while losing, and improves ones strength.

Has your trainer got you on a progressive overload programme?
Are you eating back at least a portion of your exercise calories to help fuel your workouts?
Sticking to your basic calories of 1300 could have you either moving less in your daily activity which will lower your NEAT or, have you under performing in the gym. Neither are ideal and both could cause problems in the long term.

As far as not losing like you expect at 1300 cals. Have you recalculated your calorie needs lately (1300 does sound correct for your stats) and do you use a digital food scale to weigh all your food?

Tightening up your logging and double checking your entries against the USDA data base or the package label will help with precision.

At the weight you are at .5 lbs a week would be a good weekly deficit goal as you have little fat to lose.

Try and get ~.8g of protein, helps muscles and bones, and .3-.4g fat per lbs of ideal bodyweight, the rest of your calories fill in with carbs. ( your macros, 40/30/30, should have you close to those numbers)

If you haven't had a check up lately it may be worth having one. Checking for thyroid, t2 diabetes, high blood pressure, and cholesterol and getting them under control, if needed, can help with weight management.

Unfortunately, because you are at a healthy weight, post menopausal, and short, is just going to be slow. It can be done though so don't give up.

I didn't and at 63 I am lifting heavy x3 a week and working on a very slow recomposition.

Cheers, h.

ckfromedmonton

Thanks! I have a food scale and check everything very carefully -- every bite. I have had thyroid a blood checked -- all in normal range. I have increased my protein intake. I haven't been eating back my workout calories, but I will, at least some of them. Progressive overload isn't a term I know. I will ask her. I would be thrilled to lose .5 lb a week. I have been stuck at this weight for years now -- sometimes coming down to 130, sometimes up to 134. I am in this for the long haul, and will make every little change I can think of. Thanks for your suggestions and encouragement!

Ironandwine69

Wine has 3 servings of fruit per glass.

ckfromedmonton

I was actually thinking of going no wine for a week to see if that budges anything. I will see nutritionist today and ask about eating back exercise calories. I have been calorie restricting so long that I have to eat dinner in shifts; I am full after protein.

middlehaitch

If you ask about eating back exercise make sure you mention that MFP is set up for a deficit without exercise and your calorie allotment by the app reflects that.

Sumiblue

I'm 48 and about 1.5 yrs ago I went from 137 to 116. I'm at 120, now. Also 5' 2.5".
I do weightlifting, primarily. I did StrongLifts first, which is 3x week. Aim for .5 lb week loss, hit your protein macro & do cardio that you enjoy. I did walking & hiking, mostly. Good luck!

ckfromedmonton

Thanks!