Help with where to go from here...
csphoto916
Posts: 9
I posted most of this in another forum and someone suggested this group would be a good place to get some answers, so here's my story -
I started my fitness journey on January 27 of this year and I've been going hard core and non stop since. I was not overweight to begin with, but I was not in shape at all. I had a major health scare late last year that kicked me into gear to take better care of myself.
I am 6' tall, 32 years old and when I started I was about 177 lbs, with very little muscle and all the fat around my waist and torso (my arms, legs etc have always looked thin). My goal from the beginning was to loose the fat, gain muscle and tone up. I don't want to be big at all, just have toned muscle definition and abs.
I've kept my caloric intake pretty low, actually too low at one point in that I was actually having super low energy. I feel like I found the happy medium at neting about 1900-2000 calories a day. 30% protein. My weight has dropped to 164, and I've gained muscle so I've lost a good amount of fat (I estimate about 20 lbs?).
I work out 6 days a week, my typical week look like this (weight training is heavy lifting, typically 4 sets of 8 reps trying to max out each time)-
Monday - Cardio 3 mile run or 20 mile cycle
Tuesday - Strength training (triceps and chest)
Wednesday - Strength training (biceps and back) + 25min intervals
Thursday - Strength training (shoulders and legs)
Friday - Cardio 3 mile run or 20 mile cycle
Saturday - 30 min interval
Sunday - Rest or sometimes I cycle if I'm in the mood
So now I'm at the point where I definitely don't want to loose any more weight but I do want to loose fat still (I estimated I'm at 15.5% body fat using the military measurement system and calculator I found online). I think ideally I'd be about 165-170 lbs toned. And I'm at a loss of how I should change my diet (or exercise) to do this. Should I be at a maintain caloric intake, or bump it up a little to gain a bit of weight. I make sure to eat 30% of my diet in protein everyday. Anything else I should know?
Just updated my profile pic to show my progress so far.
I appreciate any help/suggestions! :-)
I started my fitness journey on January 27 of this year and I've been going hard core and non stop since. I was not overweight to begin with, but I was not in shape at all. I had a major health scare late last year that kicked me into gear to take better care of myself.
I am 6' tall, 32 years old and when I started I was about 177 lbs, with very little muscle and all the fat around my waist and torso (my arms, legs etc have always looked thin). My goal from the beginning was to loose the fat, gain muscle and tone up. I don't want to be big at all, just have toned muscle definition and abs.
I've kept my caloric intake pretty low, actually too low at one point in that I was actually having super low energy. I feel like I found the happy medium at neting about 1900-2000 calories a day. 30% protein. My weight has dropped to 164, and I've gained muscle so I've lost a good amount of fat (I estimate about 20 lbs?).
I work out 6 days a week, my typical week look like this (weight training is heavy lifting, typically 4 sets of 8 reps trying to max out each time)-
Monday - Cardio 3 mile run or 20 mile cycle
Tuesday - Strength training (triceps and chest)
Wednesday - Strength training (biceps and back) + 25min intervals
Thursday - Strength training (shoulders and legs)
Friday - Cardio 3 mile run or 20 mile cycle
Saturday - 30 min interval
Sunday - Rest or sometimes I cycle if I'm in the mood
So now I'm at the point where I definitely don't want to loose any more weight but I do want to loose fat still (I estimated I'm at 15.5% body fat using the military measurement system and calculator I found online). I think ideally I'd be about 165-170 lbs toned. And I'm at a loss of how I should change my diet (or exercise) to do this. Should I be at a maintain caloric intake, or bump it up a little to gain a bit of weight. I make sure to eat 30% of my diet in protein everyday. Anything else I should know?
Just updated my profile pic to show my progress so far.
I appreciate any help/suggestions! :-)
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Replies
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Tagging0
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Anyone?0
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Regarding your training days --- are you required to lift weights on 3 consecutive days? Would it be an option to separate your lift days?
Are your lifts systematically increasing and can you please tell us what your body weight has done over the past 4 weeks?
Did you start lifting in January or have you been lifting before then?0 -
Regarding your training days --- are you required to lift weights on 3 consecutive days? Would it be an option to separate your lift days?
Are your lifts systematically increasing and can you please tell us what your body weight has done over the past 4 weeks?
Did you start lifting in January or have you been lifting before then?
I lift 3 days a week because I do it with my brother and that is his schedule. He has been lifting for about 4 years now and is basically my coach. They are defiantly increasing... I'm horrible with tracking exactly what I'm doing, but I notice a difference week from week. I Started working out and changing my diet January 27th, and I joined the gym a week later and have been lifting since then.
My weight over the last 4 weeks has held at about 164-165 lbs.0 -
Moving this up to the top, we will get to you soon.0
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Hey,
Since this thread has been going on for two weeks and we didn't reply to this, could you do the following:
1) Open your food diary (set it to public)
2) Let us know if your weight has changed in the past 2 weeks.
3) PM me when you've done the above and we will reply to this in the next day.
Thanks, and sorry for the delay!0
