Am I doing this right?

lindyyy87

I'm trying to figure out where to go from here. I've lost 20 pounds since February through diet and exercise. I'd like to appear more toned and have been lifting heavy weights four days per week (back day, arm day, etc),
plus doing 20 min of cardio a few days per week and a body pump class 1-2 times per week. I consider the body pump class cardio. I total up to two hours of cardio per week.


I am not sure what I should be doing with my diet and how much cardio per week I need to do to achieve my goals (get more toned, drop another 5-10 pounds). I currently eat between 1200-1400 calories per day. I'm 5'3 and weigh 125 pounds.

Am I on the right track with what I'm doing? Can I build muscle with my current plan?

Here's a pic of where I am now:

jjpptt2

Sounds like you're doing pretty well. I'd change to a full body lifting routine rather than the splits you mentioned. I'd also lift 3 times per week if you can. I'd make that your priority, then fit in the cardio around your lifting.

As for calories, I'd stay in a deficit if you want to drop a bit more weight, but I wouldn't suggest a big deficit or fast weight loss. It can be harder mentally but it'll probably be better for your goals in the end if you can grind it out rather than rush through it.

tinkerbellang83

To build muscle you need to be eating in a surplus, so if you're still losing weight then you'll need to revise your eating plan. Maybe look into re-comping if you're happy with your weight but not your shape https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

beanz744

u r doing great n on the right track!

1. manually adjust the MFP protein intake to .5 to .6g of protein per pound of CW for ur muscle mass preservation so it would be a min. of 62.5g for u for now
2. use progressive overload in lifting (lift heavier n heavier) until u like what u see in the mirror
3. muscle wont really grow in a calorie deficit situation but they can certainly get stronger n tone. there might be even some beginners gain as well.

keep going!

PS assuming if u still want to lose fat. if not, u need to be eating at slightly above maintenance

lindyyy87

jjpptt2 wrote: »

Sounds like you're doing pretty well. I'd change to a full body lifting routine rather than the splits you mentioned. I'd also lift 3 times per week if you can. I'd make that your priority, then fit in the cardio around your lifting.

As for calories, I'd stay in a deficit if you want to drop a bit more weight, but I wouldn't suggest a big deficit or fast weight loss. It can be harder mentally but it'll probably be better for your goals in the end if you can grind it out rather than rush through it.

Yeah I am thinking of upping my calories a bit.

I'll look at some full body routines. Thank you for the advice!

Derf_Smeggle

It sounds, and looks, like what you're doing is working great! The lifting is going to build tone muscle, and what I assume is a calorie deficit is going to help you lose weight.

As you get down to these last 5-10 pounds, expect it to go a little slower. What helps a lot of people is progress photos, as you've been doing, and taking measurements. Neck, waist, hips, chest, biceps, legs (lower quads).

lindyyy87

tinkerbellang83 wrote: »

To build muscle you need to be eating in a surplus, so if you're still losing weight then you'll need to revise your eating plan. Maybe look into re-comping if you're happy with your weight but not your shape https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

Thank you! I will definitely look into this. I was so desperate to get the weight off at first, and I'd still like to lose another 5-10 pounds. Is this still a good time to re-comp?

tinkerbellang83

lindyyy87 wrote: »

tinkerbellang83 wrote: »

To build muscle you need to be eating in a surplus, so if you're still losing weight then you'll need to revise your eating plan. Maybe look into re-comping if you're happy with your weight but not your shape https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

Thank you! I will definitely look into this. I was so desperate to get the weight off at first, and I'd still like to lose another 5-10 pounds. Is this still a good time to re-comp?

Only you can decide that really, you can always give it a go and if it doesn't suit, go back to a deficit.