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Chasingstarlight is in
ChasingStarlight
Posts: 424 Member
Ok, enough lurking, I'm in.
Background info: 39, female, 3 kids, bmi gone from 30.1 in July 2011.
Diet: tdee minus 20%, but will probably up soon. Doing lean gains type 16:8 IF, yes, I know you are supposed to lift
Exercise: run 40 or so km per week, tkd 3 x per week (lots of punching, kicking, squats, pushups), boot camp x1 per week generally involves some form of weights. Last night I learned what a deadlift is. Lol!, ab exercises and arm and chest exercises at home with hand weights few times a week. Legs don't need extra.
Goal: reduce body fat, look lean and strong but not muscular
Stats: about 155cm, last week weighed about 109 pounds, 49.8kg, bf on us military calculator using tape 21.15%
This week will weigh on Sunday, bf is 20.76. Neck 31.17cm, waist 69, hips 82.67
I don't aim to go under a healthy bmi, so will need to try to manage somehow
Photos: will post all at end for a day or two
Background info: 39, female, 3 kids, bmi gone from 30.1 in July 2011.
Diet: tdee minus 20%, but will probably up soon. Doing lean gains type 16:8 IF, yes, I know you are supposed to lift
Exercise: run 40 or so km per week, tkd 3 x per week (lots of punching, kicking, squats, pushups), boot camp x1 per week generally involves some form of weights. Last night I learned what a deadlift is. Lol!, ab exercises and arm and chest exercises at home with hand weights few times a week. Legs don't need extra.
Goal: reduce body fat, look lean and strong but not muscular
Stats: about 155cm, last week weighed about 109 pounds, 49.8kg, bf on us military calculator using tape 21.15%
This week will weigh on Sunday, bf is 20.76. Neck 31.17cm, waist 69, hips 82.67
I don't aim to go under a healthy bmi, so will need to try to manage somehow
Photos: will post all at end for a day or two
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Replies
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Welcome the the group. Best of luck!0
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I totally f'ed up my cals last week and put on 3 pounds! I haven't put weight on in months so very annoying. Anyway, I think I have it right now. Had a big night friday too which probably didn't help. Last week I did tkd 3 times, boot camp, arm and chest stuff at home with hand weights, ab exercises and ran about 40+ km. I have been reading some articles about fat loss in athletes rather than lifters, so that has given me some encouragement.
Anyway, hopefully back on track now. Ate stir fried Pak Choy, broccolini, zucchini and snow peas with black bean sauce and rice for dinner, it was tasty. Exercise this week, same as last week. Cals slightly lower.
I will try to post some starting photos this week, although I may delete them then repost again later.0 -
Glad to see another competitor. Good luck
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Forgot to bring my running pants into work do couldn't run today, so went for a walk and will do strength training at home.
I ate well today. I will make my diary public if anyone interested.0 -
Whats your running regime look like? Are you training for anything in particular or just running? I ran a IF programme when i ran a marathon, i just didnt carb cycle and kept fat lower all the time and had more carbs. Runners generally have so many calories to burn anyway that macros are never a problem0
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welcome!
your stir-fry sounds great 0 -
I was training for a half in October but is it a really good one and places filled 6 weeks before. So now I am going for a sub 50min 10k. My fastest run 10k was 56 but on recent times I could possibly go sub 50. So I am no elite athlete, just aiming to beat myself. My husband, brother in law and sister in law all run, so it is a social thing as well.
The training plan I have been following has a couple of easy runs a week, one tempo or interval session and one long run, so pretty standard, although the long runs are really long- on Sunday I did 20k. This week I have my tkd grading, so I will skip the long run. I will do maybe 12k and some strength. After the run I will cut my runs to 2 days and do 2 more strength days.
I was going to post a picture of my stir fry as it looked good was really nice but it wasn't up to Chrisdavie/Sunshine standards so I wimped out!
I have put a pic in my profile, which I will delete in a day or so but repost again with afters. It is pretty dodgy as I don't have any crop tops or bikinis, but gives an idea of where I am at. There are some abs there somewhere. My legs are runners' legs- lean muscle, I am happy with them, I really care about arms and abs.0 -
I was going to post a picture of my stir fry as it looked good was really nice but it wasn't up to Chrisdavie/Sunshine standards so I wimped out!
It's all good! Any pics just seem to brighten up the pages IMO
Good luck with the training. I've heard TKD gradings can be pretty brutal.0 -
I'm on holidays for two weeks, so off to the beach. I won't track calories while gone, I will just try to eat healthily and not gain. Will only be able to run there and do push ups etc with no weights. I haven't run at all this week, just done tkd 3 times, boot camp and strength work 3 times so at least over two weeks it sort of balances. I don't think I have lost weight but my arms are looking good!0
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Ok, does anyone want to give me advice? Most info is above. I lost .2kg this week. I think I might be adjusting to doing 16:8 IF and increase of cals from 1200 to 1350 tdee based, but feels slow.
Exercise this week was ran 35k (about 2000 cals), 4.5 hours tkd (about 1000 cals), abs floor work x3, and about 40-60 mins x3 circuits half weights based half sprints, push ups, sit ups, tricecep dips etc 1 minute per exercise I do as heavy as I can, the same as the wimpier men.
I was losing nearly 2kg a week before which was a bit quick, but now too slow. Any thoughts?0 -
What have you changed in that time? Kcals, but have you changed anything else? Did you calculate your TDEE using a model? Do you wear a HRM or bodyfitt or anything? Also, do you work on one weekly weigh in, or do you losely track daily? I was 78kg two days ago, but i weighed 76.5 this morning. Big difference!0
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Exercise is pretty much the same. Used helloitsdan's road map to calculate BmR and tdee. Cals are now tdee minus 20%. BmR is about 1240 and before i was pretty much eating bmR and not eating back exercise cals. So only eating about 10% more. I don't wear a hrm but I often train with my sister in law and she uses a garmin so I think my calorie estimates are pretty accurate if not conservative. I weigh weekly. Starting to think it is my body adjusting to IF and cal increase. I will see how next week goes.0
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If you've recently upped carbs significantly in your diet, that will make your weight spike. I personally advocate tracking weight everyday. I trod on my laptop, but before that i tracked every morning and then generated a monthly average. Doing that, you notice that you get quite large spikes just living day to day.
If you were only eating BMR and not excercise calories, then you would probably stall out. I would recommend eating back exercise calories as well. Heart rates are a slippery eel, i wouldnt ever go off someone elses HR readings because its not your heart, maybe try doing a average between your sisters readings and mfps readings?0 -
So I got back from holidays yesterday, so have given myself 5 weeks to put some serious effort in. Happy with my exercise today, ran 5km in 26 minutes then 40 minute circuit training.
My food diary is public I think if anyone interested, but in summary I ate:
Meal 1: Greek yoghurt, blueberries, strawberries, banana and lsa
Meal 2: stir fried Asian vegies and rice with black bean sauce and an egg
Snacks: protein drink with milk, homemade banana, walnut and fig bread, few bits and pieces. I was struggling to hit 1200 cals hence the egg and snacks.
Foxy, I think you were right about the carbs.
I will weigh in on Sunday after my long run, don't want to scare myself! Going to the agricultural show tomorrow. I think I will pa ky own food, pretty much same as today.0 -
I am back on track after my holidays. Lost .6 of a kg which is pretty good considering I have been away drinking and eating ice cream.
I have been eating a mix of greek yoghurt, choc protein powder, LSA, strawberries and banana for one meal. For the other currently I have made a batch of curried parsnip and sweet potato soup, which will do for the next few days. Then I might try some quinoa salad in a jar recipies I have been sent.
I have also been given a healthy banana, fig and walnut bread recipe if anyone wants it- no butter, no oil, no sugar.
Exercise this week- running 5 days (about 30k), 2 strength sessions, 2 bootcamps.0 -
Yes i do want that recipe!0
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I have decided to do 5:2 fasting to see if that helps with the last few kgs/pounds.
Foxy, I think I have nearly got that recipe corrected to my satisfaction, so I will post it in the next few days.
Here is a pic of how I am looking currently. You can see the abs more in my profile pic as it is not cut off. I am in a rush so can't post it here now.0 -
There is a photo of the quinoa in a jar recipe in my profile too.
The banana, fig and walnut recipe is:
2 bananas,
4 figs (soak in water if dried)
1 egg
Blend the above
1.5 teaspoons cinnamon
.5 teaspoon nutmeg
.5 teaspoon ginger
I threw in a scoop of choc protein powder but is not necessary
1 cup whole meal self raising flour
Some crushed walnuts
Mix all together. Add fig water or water if doesn't look like cake mixture ie too dry
Cook on 180 for 40 mins in loaf tin
If you cut in 10 slices original recipe said each slice was 95 cals. I added a banana and protein powder so is probably around 115 cals a slice0 -
Well, I finished the weightloss side of things. Ended up stopping at 48.4kg/107.5 pounds and about 16% bf. looking good from a skinny point of view but not from a lifter point of view. So I need to shift focus now.0
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8 week bulking challenge? You can be admin this time.0
This discussion has been closed.