weight training and calories

npayne90

HELLO

Basically i have lost about 20lbs, which was not easy to lose, but came off well because of excersize and basically cutting calories. BUT NOW, THINGS ARE IN EXTRA SLOW MOTION. I have done alot of research, and now have to NROWL4W book. I have decided to up my calories to 1700 and start weight training 3 times a week and doing some cardio. I am also going to up my protein alot. I have about 20 - 30 lbs to lose. Currently 68 kilos, started at 78 after the birth of my daughter. I had a c - section. So I have some soft skin and a hanging belly, I want to be lean, and after doing research, I have found out that i need protein to build muscle etc, and some info about TDEE. I just want to be sure that if i do train, and do this plan, the fat will go. because i have read someones post about them training and being lean but having layer of fat over the muscle that never went away until they cut their calories to 1200. please help! do you know any websites for calories when weight training, plans, meals, i live in china, so i dont have an oven, and limited in ingredients. I have managed to buy some protein powder, but i think its soy protein, and 2 scoups contains 8g of protein. i also have chicken breasts, vegetable, but there is no fat free yoghurts, all full fat and 1 brand is half fat peach yoghurt, all full fat milk, and i have beef jerky, fruits and nuts, olive oil. any ideas? also, only jiffy peanut butter. i work 7 days a week, and have a baby and husband, and am tired most of the time, i think its because my body feels week. i realy want some post work out easy smoothies that are delicious lol. i also dont have an ice cube tray so preferbly ones without ice. thank you and GOD BLESS

Also, how much weight do you think i can lose in 3 months, it will be summer, and im quite sick of wearing my jacket in the summer because of my weight. i want o feel free. lol,

mich1902

Hi, just my own input here. You do not have to build any more muscle to look 'lean' but try and concentrate on losing body fat while keeping the lean body muscle/mass that you have already but is covered with the layers of fat. To lose fat You still have to have the defecit of calories. With or wihtout exercise we will all lose weight on that alone but you can't control if you lose a lot of muscle along with that. That's where the strength taining will help out. If you combine that with a good diet and are eating enough protein you should start to lose inches/body fat. I just started in a gym 3 weeks ago. I am 142 pounds/or 10st 2 and would like to be 20 pounds lighter (I am 5ft 5) but I am not focusing on the scale too much but plan to measure my stats. I think once my body fat % starts to come down and is at my goal of 22%(I think i'm about 30% right now) I will consider if i need to build more muscle to look lean or whether what I have looks good with my new body fat percentage. I wasn't doing cardio to begin with but I am now adding some interval training on the treamill maybe a coule of times a week. I'm new to doing this as well so i'll be interested in other folks' input as to whether what I am doing is good enough

npayne90

Thanks so much for your reply! You have really cleared some things up. I will have a calorie deficit and do the weight training, unfortunately no fat % scale here lol. God bless!