Changing my routine from the 4.3 diet to my own

Hannahjane123456

I'm 110 pounds and 4 foot 11 and I'm also 27 years old. I kind of make my own diet similar to the 4.3 diet, but I eat 750 calories 4x a week and around 2000 3 days a week. I lift weights for 30 minutes but not that heavy, I do around a hour and half cardio on the bike a day, I'm losing weight on this but it's making me binge eat on chocolate and I'm sick of being hungry. I carry most of my weight on my stomach and hoping to losing between 7-10 pounds in about 4 months.

I'm thinking of switching my diet up to eating about 1400 calories a day 6x a week eating around 100g of protein and eating as clean as possible and just one day a week off eating around 2000 calories. Then switching my workouts to a hour of heavy weight lifting 5 days a week and doing hiit 4-5 x a week for 25 minutes and maybe a hour of bike every day.

What do you think? Would I lose around a pound of week doing this?

Thank you

kommodevaran

I don't think you can lose a pound per week at your current weight, but the diet you're proposing, sounds realistic and healthy. Just drop the idea of "clean eating" - instead, eat whatever you want in moderation, get in as much variety as practically possible, and aim for a balanced and nutritious diet most of the time, and you're golden.

crb426

If bouncing from a very low calorie to a much higher calories has you wanting to binge then definitely switch to a steady number. Put in your numbers on MFP, adjust for exercise, and follow the numbers. But find what works for you.

TavistockToad

i agree with setting your deficit to lose 0.5lb per week.

RoxieDawn

I have read your other threads. And while you are on the right path for body composition the more training you do, the more calories you need to sustain that training, keep your hormones in balance and keep your body functioning optimally. You need a .5 week deficit not 1 pound. Even if you set it to 1 pound mostly this won't happen or it will slow dramatically so I would eat the additional calories to support my training.

Your protein looks good. Keep your logging on point, setup to lose .5 a week and keep lifting, be patient, trust the process and you will get results.

Hannahjane123456

RoxieDawn wrote: »

I have read your other threads. And while you are on the right path for body composition the more training you do, the more calories you need to sustain that training, keep your hormones in balance and keep your body functioning optimally. You need a .5 week deficit not 1 pound. Even if you set it to 1 pound mostly this won't happen or it will slow dramatically so I would eat the additional calories to support my training.

Your protein looks good. Keep your logging on point, setup to lose .5 a week and keep lifting, be patient, trust the process and you will get results.

So I might aswell eat more than 1400 calories a day then? If I have the calories left to still lose 0.5 pounds a week?

Thank you

RoxieDawn

Hannahjane123456 wrote: »

RoxieDawn wrote: »

I have read your other threads. And while you are on the right path for body composition the more training you do, the more calories you need to sustain that training, keep your hormones in balance and keep your body functioning optimally. You need a .5 week deficit not 1 pound. Even if you set it to 1 pound mostly this won't happen or it will slow dramatically so I would eat the additional calories to support my training.

Your protein looks good. Keep your logging on point, setup to lose .5 a week and keep lifting, be patient, trust the process and you will get results.

So I might aswell eat more than 1400 calories a day then? If I have the calories left to still lose 0.5 pounds a week?

Thank you

I would do this for a full monthly cycle up to 6 weeks. See where you are with your intake to lose .5 and all the exercise you are doing. Your real world results will tell you if you are inline with your training and calorie intake to lose .5 pounds. Take measurements and progress photos, maybe pick an article clothing and see how you are fitting in that as well. What you can be doing is losing fat and building a little muscle being a beginner to strength training, so the scale weight and while we fluctuate daily, will be just a small data point into what is actually changing with your body. Eventually slower fat losses will show on the scale. If you weigh daily, maybe use a weight trending app.