Reduce hips/thighs...shall I change my routine?

DizzyLinds

So I'm racking my brains as to what to do with my training. I currently lift heavy and have switched from body split routine to upper/lower. So I lift 3-4 times per week, HIIT after the session for 10-15 minutes, once a week I train with my PT and then if I feel up to it I'll do one session of HIIT for 30-40 mins. Having taken recent picture I've noticed that I've significantly gained size on my hips/thigh...my stomach also looks a bit wider but toned. My weight is up 7lbs since last year. Last year I mainly did all cardio (running, spinning, combat and bodypump)

I'm not sure whether to focus on more circuit style (compound moves with lower weight/higher rep range) training now with spinning and short runs. As much as I'm getting stronger I'm unable to wear my clothes as nicely as before. I fel my legs look more thick and less defined. I've had a lot of people comment that I look more 'soild' than before. My protein is also nice and high before anyone asks!

Plates559

Keep doing your compound lifts, but do a 60-40 of cardio - strength training.

Take a look into metabolic-conditioning, great way to shred poundage while still making strength gains.

DizzyLinds

I'm only really doing compound lifts with my PT once a week...the rest is upper lower split with focus on muscle groups. I think getting the cardio in again might help.

Plates559

Are you trying to be a figure model?

If not, you don't really need a body building split, better to lift for athleticism better calorie burn.

DizzyLinds

Haha, I wish I could be a fitness model!

Plates559

Is that what your goal is though to work towards that? Not necessarily DO IT but look the part.

If so keep the split, and just work on some more of that HIIT

DizzyLinds

Yeah Id like to try and am for that sort of athletic look.

Rae6503

Lifting combined with that much HIIT is probably really rough on your body. I'd cut your HIIT down to once a week. Do steady state cardio after lifting if you want. We don't have to abuse our bodies to get results.

And yeah, 2 week full diet break like I recommended in the other tread.

DizzyLinds

Can you define diet break please?

Rae6503

Can you define diet break please?

http://www.bodyrecomposition.com/fat-loss/the-full-diet-break.html

Two weeks eating at maintenance.

Plates559

I didn't read your first post right, I too wouldn't do HIIT after lifting (or before for that matter), Stead state cardio is best after your lifting.

And Rae's idea of a refeed is very good, especially if you've been at a deficit for quite a while.

chuisle

- On your hips thighs - have you measured? Careful to do it in the same place. That will help with trick your eyes might play. Water has a big impact on how lean you look - from sodium to carbs levels it can hide progress etc. and even how you measure and of course weigh.

- On eating, agree with Rae - diet break! They can help immensely. You should be taking diet AND exercise breaks at least every 8-12 weeks.

- On HIIT, I also agree with Rae. That's way too much. 1-2 times a week is sufficient for true HIIT and it need not last more than 20-30 minutes. Add some steady state in if you crave that cardio. It won't help with body recomposition much but it will give you more of a burn and cushion calories.

- ON lifting, you should be doing compound lifts every time. Compound lifts should be at the center of your weight routine. Isolation movements have limited effectiveness for your goals. I'm not sure what your splits look like but you shouldn't be training your bicep, for example. I strongly prefer full body routines 3 times a week.

DizzyLinds

Do I still track macros? It's weird as when I was less strict and didn't weigh etc I seemed to be doing better (not sure though if this was because of the ridiculous cardio I was doing).

I'm still unsure of my maintenance as I'm aware that online calculators aren't accurate

Plates559

- ON lifting, you should be doing compound lifts every time. Compound lifts should be at the center of your weight routine. Isolation movements have limited effectiveness for your goals. I'm not sure what your splits look like but you shouldn't be training your bicep, for example. I strongly prefer full body routines 3 times a week.

She said she would love to look like a fitness model, so yes training bicep is ok. Having 3 arm days a week is not good, but there is nothing wrong with a bit of isolation after her initial compounds, heck even powerlifters do curls.

chuisle

Do I still track macros? It's weird as when I was less strict and didn't weigh etc I seemed to be doing better (not sure though if this was because of the ridiculous cardio I was doing).

I'm still unsure of my maintenance as I'm aware that online calculators aren't accurate

Yes track macros. For me, 30% protein is minimum for macros, I play with the rest.

For maintenance, use Harris Benedict and calculate your TDEE. Use that. Subtract 100 cals if you want to account for underestimating food. (Note: Leigh Peele who is sort of the fat loss guru uses HB equation. If it's good enough for her its good enough for me). Even if its a bit off you're not moving fully into maintenance yet. A few weeks won't make a difference.

DizzyLinds

Yep...vey consistent with measurements...also it's very visible from pictures too.

I've never done a diet break! How long do I do this for?

Defo going to switch to compound exercises and get rid of isolation movements. Three full body sound better...which is exactly what I did when I did bodypump!

chuisle

- ON lifting, you should be doing compound lifts every time. Compound lifts should be at the center of your weight routine. Isolation movements have limited effectiveness for your goals. I'm not sure what your splits look like but you shouldn't be training your bicep, for example. I strongly prefer full body routines 3 times a week.

She said she would love to look like a fitness model, so yes training bicep is ok. Having 3 arm days a week is not good, but there is nothing wrong with a bit of isolation after her initial compounds, heck even powerlifters do curls.

I agree with that statement overall. If you like bicep curls then go for it. But its icing on the cake, not the main course. I just find women thinking they should devote whole sections of their workouts to muscle groups they've barely even developed.

chuisle

I did two weeks. You can go as long as a month. Longer is probably better but we all get impatient to get going on losing. During maintenance you might take one week exercise break if you haven't in a while then use the second to enjoy what working out on maintenance feels like (it's awesome)

DizzyLinds

Using HB equation I'm getting 2084..so 100 off this is 1984. I'm currently aiming for 1700.

Rae6503

I really like this program. Very basic compound, 3 days a week.

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

The article I posted said at least 2 weeks on the break, but longer wouldn't be bad either.

For estimating maintenance, Harris Benedict isn't bad. Lyle McDonald just says to take 14-16 * body weight (this works for me).

I try for 1 gram of protein per pound of lean body mass. I weigh 160lbs, am about 20% body fat so that is 128 grams of protein. Easier than trying for a percentage.

Plates559

- ON lifting, you should be doing compound lifts every time. Compound lifts should be at the center of your weight routine. Isolation movements have limited effectiveness for your goals. I'm not sure what your splits look like but you shouldn't be training your bicep, for example. I strongly prefer full body routines 3 times a week.

She said she would love to look like a fitness model, so yes training bicep is ok. Having 3 arm days a week is not good, but there is nothing wrong with a bit of isolation after her initial compounds, heck even powerlifters do curls.

I agree with that statement overall. If you like bicep curls then go for it. But its icing on the cake, not the main course. I just find women thinking they should devote whole sections of their workouts to muscle groups they've barely even developed.

Very true, I see a lot of girls who only know how to curl and upright row.

OP: If you split has a primary compound and then 2 or 3 accessory lifts (iso or comp doesn't matter) you will do fine.

chuisle

Using HB equation I'm getting 2084..so 100 off this is 1984. I'm currently aiming for 1700.

So take 2 weeks, do 2000ish then cut back. The deficit is up to you. As I said in the other thread I'm running pretty aggressive deficits right now but I will stop after the 12 weeks.

DizzyLinds

I'm on holiday in two weeks so this could count as I diet break I take it? I'll be walking around and prob use hotel gym a couple times.

chuisle

Very true, I see a lot of girls who only know how to curl and upright row.

OP: If you split has a primary compound and then 2 or 3 accessory lifts (iso or comp doesn't matter) you will do fine.

Yes - this is a good point. I *prefer* full body but that doesn't men splits aren't good.


Holiday is a great time to take a diet break!

DizzyLinds

Excellent.

To clarify..3whole body routine a week..add in a couple of isolation exercises (biceps/triceps/calves) and take a diet break ASAP.

After each session 30 mins steady cardio.

4th/5th day.... What to do?

Rae6503

Excellent.

To clarify..3whole body routine a week..add in a couple of isolation exercises (biceps/triceps/calves) and take a diet break ASAP.

After each session 30 mins steady cardio.

4th/5th day.... What to do?

You could do your HIIT on one of the off days, more steady state cardio if you want, maybe some yoga or take all 4 days off. Less is sometimes more when it comes to working out.

Plates559

Take some ACTIVE rest, Stretch, yoga, foam roll, sit in a steam room, drink some tea, take a nap

Edit: I know taking a nap doesn't sound active, but it helps so very much to catch up on sleep

DizzyLinds

Great, my PY says I train too much and I should actually train smarter.

chuisle

Great, my PY says I train too much and I should actually train smarter.

He/she is correct.

And plate is also very, very right about active recovery. I do 4-5 'recovery' sessions a week. They're super easy, I do it in front of the tv, I stretch and foam roll but it helps. Once you go back to a deficit you will really really need to make sure your body get enough rest. Naps can help your cause as much as another session. Working out on a deficit is difficult on your body, you need to take care of it.

DizzyLinds

Thank you for your help. I hope my holiday helps me chill out!

Determinednoob

Excellent.

To clarify..3whole body routine a week..add in a couple of isolation exercises (biceps/triceps/calves) and take a diet break ASAP.

After each session 30 mins steady cardio.

4th/5th day.... What to do?

In response to this, yes, but you don't really need the isos except for calves. Triceps will get worked plenty with presses. For Biceps do supine grip chinups. Also for extra check and triceps add in dips. If you still want to do isos (which yeah even I will), do them only at the end of your workout before your 2 day rest (typically Friday).

A full routine ala Stronglifts or Starting Strength could look like this

A
Squat
Bench
Deadlift
Chins

B
Squat
Overhead Press
Rows\Power Cleans
Dips

Mon\Wed after compounds
Seated and standing calves
http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html

Fridays after compounds
Isos in 8-12 range

All three days
Abs and grippers\rubber bands (forearm extensors) after everything else

Here is a ton of info on nutrition gaining muscle and losing fat http://forum.bodybuilding.com/showthread.php?t=146519303