We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
Advice... cuz I'm a detail person
Hopefullysane
Posts: 27 Member
I'd love any feedback/suggestions about my program. Is there anything I could be doing better/different to more efficiently reach my goals?
I'm 45. 142lb. 5'6". Approximately 25% body fat.
Goals: 19% bf and to become as strong as possible.
My program:
M,W,F I lift for an hour with the help of a PT. Mostly doing squats, deadlifts, bench press and other compound lifts. 5 x 5. As a relative newbie (got off my fat *kitten* 1 year ago), I'm making rapid gains and the weight I'm able to lift/pull is increasing quite dramatically.
T,Th,Sat I do 20 min of interval running on the treadmill followed by 4 min HIIT on either the bike or rowing machine.
Plus I walk or bike pretty much everywhere I go (my Fitbit logs an average of 6 miles per day).
Diet:
In the past year I have lost 25lb and 12% body fat on roughly 1800 cal per day. Recently I've upped my calories to 2000 cal cuz I'm not really interested in losing more weight. More interested in decreasing body fat and building strength/muscle.
My diary is open.
So there it is. Any fine tuning that I could do?
I'm 45. 142lb. 5'6". Approximately 25% body fat.
Goals: 19% bf and to become as strong as possible.
My program:
M,W,F I lift for an hour with the help of a PT. Mostly doing squats, deadlifts, bench press and other compound lifts. 5 x 5. As a relative newbie (got off my fat *kitten* 1 year ago), I'm making rapid gains and the weight I'm able to lift/pull is increasing quite dramatically.
T,Th,Sat I do 20 min of interval running on the treadmill followed by 4 min HIIT on either the bike or rowing machine.
Plus I walk or bike pretty much everywhere I go (my Fitbit logs an average of 6 miles per day).
Diet:
In the past year I have lost 25lb and 12% body fat on roughly 1800 cal per day. Recently I've upped my calories to 2000 cal cuz I'm not really interested in losing more weight. More interested in decreasing body fat and building strength/muscle.
My diary is open.
So there it is. Any fine tuning that I could do?
0
Replies
-
Tagging. At the gym right now but I'll get to this later today.0
-
As long as your intervals do not impact your recovery for your lifting session then you should be fine.
The only thing I would add is that if you are looking to reduce body-fat it's usually more efficient to maintain a caloric deficit and continue to lose weight. Now that doesn't mean you can't stay at or near maintenance, it's just likely to be much faster to stay in a deficit.0
This discussion has been closed.