@ Goal Weight, Want to Lower BF%
islandgirl76_
Posts: 86 Member
I PM'd both Sara and Sidesteel and then realized I was supposed to post it here instead. Sorry about that!
I have read the recommended threads are here is where I am...
STATS:
H: 5’4”
W: 128
Age: 37
BF %: 24% (scale), 27% (calipers)
What's your current gross intake of calories, on average? Approx 1700
What's your current average intake of protein, carbs, and fats, in grams?
Protein: 100
Carbs: 125
Fat: 65
Do you use a food scale and measure everything?
no
Do you track all of your intake, daily? (Everything?)
yes
Do you take cheat days or days off?
Maybe 1x/month
How much weight have you lost so far and over what time period?
None since March
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Spinning (usually intervals/tabata) 2x/week
Small group training circuit classes 4x/week (using KB, dumbbells, medicine balls, ropes, tires, TRX and bodyweight exercises)
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
3+ months. My goal is recomposition not necessarily weight loss. I’m not sure if I should be eating at maintenece, a little bit below. I don’t think I lift heavy enough to eat at a surplus.
Are you breastfeeding?
no
Do you have thyroid issues/risks or PCOS?
no
I have read the recommended threads are here is where I am...
STATS:
H: 5’4”
W: 128
Age: 37
BF %: 24% (scale), 27% (calipers)
What's your current gross intake of calories, on average? Approx 1700
What's your current average intake of protein, carbs, and fats, in grams?
Protein: 100
Carbs: 125
Fat: 65
Do you use a food scale and measure everything?
no
Do you track all of your intake, daily? (Everything?)
yes
Do you take cheat days or days off?
Maybe 1x/month
How much weight have you lost so far and over what time period?
None since March
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months?
Spinning (usually intervals/tabata) 2x/week
Small group training circuit classes 4x/week (using KB, dumbbells, medicine balls, ropes, tires, TRX and bodyweight exercises)
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period.
3+ months. My goal is recomposition not necessarily weight loss. I’m not sure if I should be eating at maintenece, a little bit below. I don’t think I lift heavy enough to eat at a surplus.
Are you breastfeeding?
no
Do you have thyroid issues/risks or PCOS?
no
0
Replies
-
Tagging - and no worries.0
-
In0
-
Do you use a digital scale or measuring cups at all or do you estimate everything?0
-
Thanks for replying! I do not use a scale but I use measuring cups often. I eat out a lot too which makes it hard to log accurately. I read your post - you may be eating more than you think and it sounds like me.0
-
The type of training you are doing is not conducive to bulking as it is not a progressive loading routine you are doing.
So, you have a couple of choices, which include.
1) start a traditional strength training routine, eat at a deficit for a few months taking advantage of newbie gains then up to maintenance and effectively recomp. (slowly lose fat and increase muscle) - you can always do a bulk/cut cycle when you get more experienced at lifting (and I would recommend being a slightly lower BF% to bulk)
2) start a traditional strength training routine, eat at a deficit for a few months taking advantage of newbie gains then up to maintenance and then when you have enough strength/lifting experience, do a bulk/cut cycle.
3) start a traditional strength training routine, eat at maintenance and do either of the above 2
4) continue as is and continue to lose BF and weight
For all but option 3) you will need to cut calories and/or increase activity as you are at your maintenance currently.0 -
Thanks for answering my questions so clearly. I will take door #1.
So I did start SL 5x5 earlier this week and changed my goal to 1500. It sounds a little low but I need to compensate for some loose logging.
One follow up question re: newbie gains. I lifted heavy (crossfit) until about 9 months ago. Will I gain strength faster than if I was starting from scratch?0 -
Thanks for answering my questions so clearly. I will take door #1.
So I did start SL 5x5 earlier this week and changed my goal to 1500. It sounds a little low but I need to compensate for some loose logging.
One follow up question re: newbie gains. I lifted heavy (crossfit) until about 9 months ago. Will I gain strength faster than if I was starting from scratch?
Lol.
You will probably gain strength faster and may still make some 'newbie' gains as 'returning lifters' can also capitalize. In any event, it will set you up better for recomping/bulking when you go up to maintenance as you will not be having to learn everything and also your neural pathways will take less to fire (your brain will be better at sending the right signals and your body more receptive to receiving them once they wake up).
The 1,500 does not sound too low based on your weight if you have some loose logging as you say.0 -
Thanks for your help Sara!0
-
Locking the thread so we can keep track of active threads easier.
If you want any more input from us, just PM either myself or SIdeSteel, including a link to this thread and we will unlock so you can pose further questions.0 -
Unlocked at OPs request0
-
Hi Sara and SideSteel -
I have some questions about training. Here is an update on my progress...
My weight is down just a little. It was 128 in June and now it is 126-127. I had my body fat tested (calipers) in August and it was consistent with your estimate @ 24%. My trainer tested me again last week and it was 22%. My goal is to get down to about 20%.
I have been writing everything down in a journal, but NOT counting calories on MFP. I logged a few days just to check protein. My current intake is about 150 protein and 100-110 carb. Not sure what my real calorie count is, but whatever it is, it is working better than when I was logging every day.
I started SL 5x5 in the summer and gave up after a few weeks. I have continued with the small group training 4x/week, using “heavier” weights and spinning 2x/week.
I am planning to start All Pro in about a month (post vacation). I plan to continue the small group interval/circuit training as well.
So here are my questions…
How does my group training fit in with a heavy lifting program? What would my ideal schedule be?
Is there any reason to continue the spinning classes?
Oh and this may be a silly one, but what is the best way to determine my 10 rep max?0 -
Oh and this may be a silly one, but what is the best way to determine my 10 rep max?
Please disregard this question. I found the answer in the ALL PRO discussion board.
0 -
What does the group training consist of?0
-
What does the group training consist of?
That's a good question. It is almost always a circuit that is repeated 2-3x. Intervals are 30 or 60 seconds OR 10-15 reps, depending on the workout. Exercises vary and include things such as
kettlebell: swings, deadlifts, high pulls, goblet squats, thrusters, and snatches
dumbbell: shoulder press, chest press, walking lunges
TRX: knees-in, scissors, matrix/side touch, low row, mountain climbers, a bunch of stuff I don't know the name for!
Bodyweight: push-ups, pull-ups (assisted for me), plank, burpees, various abs
Other: Wall balls, ball slams, tire flips...0 -
What weights are you working with?0
-
What weights are you working with?
Some examples (all in lbs)
KB swing: 35-40
KB 1 arm swing: 30
KB DL: 50
KB Goblet Squats: 35-40
KB Thrusters: 25-30
DB Shoulder Press: 15's
DB Chest Press: 20's
Bent over rows: 20's0 -
Also, I am not married to ALL PRO. I just want to start some lifting program and I am open to any other suggestions you may have. Thanks again!!0
-
48 hour bump
Looking for advice about how and when to incorporate compound lifts into my workout routine and whether or not to continue cardio (spinning).
Thanks!!0 -
Thanks for bumping and sorry for the delay. We are going to try to get caught up this weekend.0
-
No need to be sorry. Thanks for all you do!0
-
UPDATE: Suggestions welcome!
I tested my max weights with a (very good) trainer the other day. She is totally focused on form and I like that.
Starting weights (5/3/1 reps):
Squat: 85/90/95
OHP: 45/55/65
DL: 100/110/120
Interested to see where I can go from here. I am finishing up an 8 week fitness challenge at my gym next week. I will be weighed, measured and calipered. Leaving a fun filled vacation, and then back to work! Here is my plan. Suggestions welcome!
Monday - weights with the trainer, primarily in the 3-5 rep range
Tuesday - spin
Wednesday - TRX/Kettlebell
Thursday - spin (HIIT)
Friday - weights on my own (8-12 rep range) & 30 minute circuit training
Saturday - outdoor boot camp or functional fitness class
Sunday - rest0 -
Thank you guys, for the informative post and answers! I am at the same crossroads, so this helps me a lot! :drinker:
Edited to add: I am about 18% bf by calipers, but lack definition in my legs. Just looking to lean to maybe 16%. My body weight (115) is the lowest I should probably go at my height (5'6") and especially my age (48).0 -
Tagging to follow0
-
Sorry for having this one slip through the gaps....we will try to get to it today. :flowerforyou:0
-
Sorry for having this one slip through the gaps....we will try to get to it today. :flowerforyou:
No worries at all Sara! Here is where I am after my 8 week challenge:
Height: still 5'4"
Weight: 125 (was 127)
BF: 21% (was 24%)
Waist: down 1"
Hips: down 1"
Quads: down 1/2"
Chest: +1" (???)
I am logging about 1800, which means I am probably eating more like 1900 or 2000. Protein about 125-150, carb 110 and fat 70.
I have been doing the "heavy" weights 2x/week. One day in the 1-5 rep range (Back squat, OHP and DL) and one day following All Pro, 8-12 reps. I'm starting week 3.
Also TRX & KB 2-3x/week and spinning 2-3x. I have been taking at least one rest day or active recovery day as well.
I am pretty happy with my progress so far, but if you have any suggestions at all, I would love to hear them.
Thanks!!0
