Diet / Gym Advice? Any suggestions?

toshie333

So following reading some threads in the last few week and posting a few, i have made the following changes. If im honest, i have lost half a pound on the scale in the past 3 weeks and maybe feel a little better but its early days.
Most of the folowing i have been doing for 3 weeks now however the final tweaks i have made in the last 4-5 days.

Stats - female, 129.5lb, 24, 5.4"

Gym 4 times a week - 20-25min Hiit with weight training (heavy) 2 x deadlift sessions, 1 x legs, 1 x upper body.

Nutrition :
Calorie cycling 1400 cals (should give me a 500 cal defecit a day over the course of the week)
Macros as 40/30/30
No carbs after lunch except veg eg salad etc
3+ litres of water per day
Only a shake after the Gym (when i exercise at night 2 times a week as i get home after 9pm)
training fasted 2 days a week
taking 2 proteinshakes a day.
no processed food etc.

Is there anything else you would suggest to cut/lose fat?
Thank you in advance!!

smand2000

Not sure what you mean by 2 Deadlift sessions, but I would replace your 4 day split with 3 full body workouts (there are plenty of good programs to choose from).

No carbs after lunch is unnecessary, and probably counterproductive if you work out in the evenings. Complex carbs / protein an hour or two before weight lifting session helps fuel your exertion (fasted cardio is one thing, fasted weight lifting, not so much!).

Also, a protein / carb meal after a lifting session is common, even if late at night. Perhaps tweak this by eating a meal that won't sit heavy while you sleep, like fruit and cottage cheese ...

Good luck!

dmpizza

Add some cardio like a treadmill or elliptical for at least 45 minutes on the other 3 days.