Guidance on losing fat and getting lean

hann202029

Recently Ive changed my diet and cut down on alot of cardio and started eating more protein etc.

Im now 115 pounds and 4 foot 11 tall and a 29 years old female.

My diet is eating 700 calories 3 days a week eating 85g of protein
On the other 4 days i eat about 2200 and about 120g of protein. I do the 700 calorie diet 3 days a week so im in a defict and its its something i can stick to.

My training is lifting weights for 1hr 30 minutes 6x a week (i train each muscle 2x a week) and doing hiit for 20 minutes and bike for 1 hour just one day a week.

I lose about a pound a week doing this diet.

My goal is to lose body fat and try and get leaner and i want to be about 105 pounds.
i have 6 months before my 30th birthday and i just want to get a good body.

Will this work i just never believe its possible for me to get there.

Thank you

janejellyroll

If your goal is to be happy with the way you look when you reach your goal weight, I recommend slowing down your rate of loss. 1 pound a week is too aggressive for someone who is 115 pounds and you're putting yourself at risk of losing muscle unnecessarily.

Clive_1963

Watched 2 guys on youtube who did 7 days of eating nothing but chicken and broccoli for every meal. They got lean but eating the same stuff even for breakfast they said was hard.

I am currently doing a low carb high protein diet and have lost 5.1kg in 2 weeks. Goal is 10kg.s and if the belly fat and love handles are gone I'll be happy.
If you listen to the experts for my age (57) and height (183cm) I should be 82kg's but I believe that might be a bit low.
I was 94.8kg and last weigh in last Monday after 2 weeks I was 88.9kg.
Curious what it will be on Monday next.

sardelsa

I would definitely slow your rate of loss. Also 6x per week lifting plus HIIT with 3 of those days at ultra low calories is not a great idea. If you want to do low calorie days I would recommend reducing your exercise on those days otherwise you are more likely to burn out and not fuel adequately and your body composition will likely suffer.

What lifting program are you following? I would follow a progressive lifting program, maybe something 3-4X per week might be better suited based on your diet.

Slow and steady, don't rush it.

hann202029

This is what i look like now, i had a baby 4 months ago and i have 2 other small children. I aint breast feeding or anything.

Would you recommend just eating 700 2x a week and cutting down on the lifting?

I dont exactly follow any program i just make my own and increase reps or weight a little each session.

janejellyroll

If you're losing a pound a week consistently, that means you're creating -- on average -- a 500 calorie deficit each day. You want your deficit to be -- on average -- about 250 a day to lose half a pound a week. How you want to split that up is up to you. You can add them to one of the 700 calorie days, you can add them to each 700 calorie day . . . the goal is to bring your deficit in line with a slower rate of loss.

sardelsa

Congrats on the new baby! I am also a mom of three (my youngest is 10 months) and it's definitely super busy I barely have time to workout 3x per week, but that is all I do and I have been getting great results. So just remember more does not always equal better.

Also give it time, although you aren't breastfeeding your hormones are still recovering and your body is still shifting back to normal. I would highly recommend you follow some type of program though vs just making your own unless you have lots of experience. If you are seeing results and are happy with your progress, great, but if you find you aren't getting the results you desire a proper lifting program can help. See this thread for a list:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1