I get by with a little help from my friends...

Hopefullysane
Hopefullysane Posts: 27 Member
in Fitness and Exercise
(I also posted this under general diet cuz I wasn't sure where it fit better)

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?

Replies

  • Chrisparadise579
    Chrisparadise579 Posts: 411 Member
    You are doing amazing and it looks like you are on a roll so keep up the great work! My one and only suggestion would be to decrease fat and increase carbs and protein to about 40%p 40%c 20%f. That will help you deccrease your body fat without really losing anything on the scale.

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