Best diet to tone?

oxfordgal · June 2016

Hi everyone. I am currently facing a dilemma. I trying to lose about 2-3 kg and regularly workout about 1.5 hrs a day, 6 days a week (mixing cardio and strength in all sessions). My plan is the .8 kg per week, though I am not sure whether I should maintain the deficit or not... I am sort of at the end of my dieting journey, having lost about 15 kg in the past year and a half. However, I feel like I am in the skinny fat phase now and not really sure what to do. I am terrified of upping my calories in case I go backwards instead of forward, but at the same time I think I need to build muscle.. Help.

cerise_noir · June 2016

You could eat up to and including your maintenance calories and not gain weight. Weight gain only happens when eating above your personal maintenance calories. Go with a progressive heavy lifting program such as stronglifts 5x5 or a program like strongcurves and start eating at maintenance. The secret is to use a food scale to weigh everything you eat that is solid or semi solid and log accurately and honestly. You can eat whatever food you like, with an emphasis on hitting your macros.

melonaulait · June 2016

If you only have 2-3 kilos to lose overall, 0.8 per week sounds too rapid for you. You should probably go for 0.25 per week.

Karen_can_do_this · June 2016

cerise_noir wrote: »

You could eat up to and including your maintenance calories and not gain weight. Weight gain only happens when eating above your personal maintenance calories. Go with a progressive heavy lifting program such as stronglifts 5x5 or a program like strongcurves and start eating at maintenance. The secret is to use a food scale to weigh everything you eat that is solid or semi solid and log accurately and honestly. You can eat whatever food you like, with an emphasis on hitting your macros.

^^^^^^^ this

oxfordgal · June 2016

Thank you!

Best diet to tone?

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