Hi everyone, and happy Monday!
I’m entering maintenance now and would really use a few workout and dietary suggestions from you more experienced and knowledgeable people around here. I’ve been reading around, but nothing compares to contextualized advice
- 29 and female
- 169 cm / 5’6-5’7-ish
- 57 kg / 125.5 lbs (GW)
- Waist: 66 cm / 26 in (went down from 31.5)
- Hips: 97 cm / 38 in (went down from 42.5)
- Bust: like a 12-year-old with extra padding, please don’t ask for specifics
- Thigh: 55 cm / 21.5 in, which is pretty thick but then again my legs seem like my only powerful bodyparts.
Here's how that looks:
Started off way back from 155 lbs and only recently kept track again. Since beginning of January (oh, new years’ resolutions!) I have lost 11 lbs. What worked:
- 1450 cal intake for feb-apr (my BMR’s about 1350 cals and I am routinely walking about 12-15k steps per day plus quite a bit of stairs). Wanted to go slow and steady.
- Staying at 20g carbs per day (C/P/F - 5/30/65) because I am turning into a monster if I get a taste of bread.
Online calcs out there put me at about 1850-ish calories per day for maintenance, but the actual loss of the last three months indicates more like 1750 (400 cals over BMR).
So the plan would be to increase intake to 1750, and increase weight training (every other day). It shouldn’t be too hard to get a positive outcome of the latter, seeing as how I’m basically at near-zero now and can’t overhead dumbbell press more than 5 kg, 2x10, for the life of me. Also, I'm right-handed and my left calls quits WAY before.
I have a set of dumbbells going up to 25 lbs at home and a barbell up to 50. I would like to continue to use these for the moment.
Question nr. 1:
Does the 1750 cals sound like a good starting point to you guys? Should it be more right from the start if I weight train?
Question nr. 2
: Could you recommend a weight training plan for beginners which uses bodyweight, dumbbels and barbell? I do not have a bench unfortunately but plan on getting one asap.
Question nr. 3:
Should I increase carbohydrate intake in maintenance if I’m looking to recomp? I am asking because it feels much better staying at the lower end of the carb scale, but as far as I got to read, it’s a trade-off between efficiency / effectiveness of recomp (better with carbs) and my own personal preference (better without carbs). Ultimately I can change my preference if the advantages are worth it.
Thanks so much in advance!!!
April 23, 2018 9:40AM
edited October 2018