Need help with... well... everything...

csphoto916
csphoto916 Posts: 9
in Goal: Maintaining Weight
So I started my fitness journey on January 27 of this year and I've been going hard core and non stop since. I was not overweight to begin with, but I was not in shape at all. I had a major health scare late last year that kicked me into gear to take better care of myself.

I am 6' tall, 32 years old and when I started I was about 177 lbs, with very little muscle and all the fat around my waist (my arms, legs etc have always looked thin). My goal from the beginning was to loose the fat, gain muscle and tone up. I don't want to be big at all, just have toned muscle definition and abs.

I've kept my caloric intake pretty low, actually too low at one point in that I was actually having super low energy. I feel like I found the happy medium at neting about 1900-2000 calories a day. 30% protein. My weight has dropped to 164, and I've gained a lot of muscle so I've lost a good amount of fat (I estimate about 20 lbs).

I work out 6 days a week, my typical week look like this -

Monday - Cardio 3 mile run or 20 mile cycle
Tuesday - Strength training (triceps and chest)
Wednesday - Strength training (biceps and back) + 25min intervals
Thursday - Strength training (shoulders and legs)
Friday - Cardio 3 mile run or 20 mile cycle
Saturday - 30 min interval
Sunday - Rest or sometimes I cycle if I'm in the mood

So now I'm at the point where I definitely don't want to loose any more weight but I do want to loose fat still (I estimate I'm at 14% body fat, goal is 10%). I think ideally I'd be about 165-170 lbs toned. And I'm at a loss of how I should change my diet to do this. Should I be at a maintain caloric intake, or bump it up a little to gain a bit of weight. I make sure to eat 30% of my diet in protein everyday. Anything else I should know?

Just updated my profile pic to show my progress so far.

Thanks for the help!

Replies

  • KariOrtiz2014
    KariOrtiz2014 Posts: 343 Member
    BUMP
  • Loralrose
    Loralrose Posts: 203
    You should check out the group "Eat Train Progress." They're great for this kind of question.

    My advice would be eat a bit above maintenance and lift heavy. Make sure you eat back your exercise calories, and slowly upping the weight on your lifts to build muscle.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    You should check out the group "Eat Train Progress." They're great for this kind of question.

    My advice would be eat a bit above maintenance and lift heavy. Make sure you eat back your exercise calories, and slowly upping the weight on your lifts to build muscle.

    Agreed...

    although I have to tell you that you haven't gained any muscle during this period...you gain muscle while eating at a surplus and using a progressive load lifting program...

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