Need some advice. (Progress pics)

Those abs? Chiseled. Great work on such a petite frame. I'm no expert but I'd say change up your training protocol (perhaps with the help of a coach if you're doing this for competition, modeling, etc) as well as look at protein intake.

You're at the point where you really gotta love getting in the weeds and being a bit particular about experimenting. As long as you're not obsessing or going full biohacker, you're good and your family needn't worry.

I'm a big fan of the SuppVersity blog and have mentioned it in MFP forum threads before. I'm bringing it up again because he has a whole "Build Muscle" section/tag which is full of evidence-based medicine. The focus is not only on supps, but training protocols (sometimes specifically geared to women) and other health-related things, like, umm, coffee!

Since this is research-based I wouldn't go back more than 5 years worth of blogs posts. Also, if you're not into all the deep science, he does a TLDR in navy blue for most posts.

In the meantime, keep killin' it.

Do you know your BMR? Are you logging your food?

There is a maintenance thread. Search it.

well that's a good thing. are you looking to bulk or define?

What’s your training history? What programme are you running at the moment?

JBanx256 wrote: »

KHMcG wrote: »

Unless you are competing on a stage a female should try to be above 20%.

15% is actually the low end of what is considered healthy/sustainable for a female. One can be below 20% very safely without stage aspirations.

Per The Renaissance Diet 2.0 (Dr's Mike Israetel, Jen Case, Melissa Davis, & James Hoffman):

To prioritize health, females should maintain their body fat between 15% and 30%. Females
have higher recommended body fat levels for best health because they have essential body fat
required by their reproductive systems that males do not. When body fat percentage gets too
low, it can result in amenorrhea (loss of menstruation) for females of childbearing age and
decreased estrogen levels that affect other hormones. Chronically low estrogen levels from
excessively low body fat in females can negatively impact bone health, leading to increased risk
of osteopenia and osteoporosis. On the other end, body fat levels over 30% for females start to
correlate with negative health outcomes and these risks increase with body fat percentages
from that point.

I'm just quoting what I found. I know you know what you are talking about! @jbanx256 knows her stuff!

However the parents are worried that she is too skinny. 20% is pretty lean and abs show for females. Most bf measurements that can be done at home are plus or minus 2%. I figured it was a good target but of course it's not my decision. Just a suggestion.

So that said my suggestion is reduce to 3 high intensity cardio sessions a week and start a calisthenics or lifting routine.

You don't need the additional calorie burn and three 30 - 40 minute cardio sessions is plenty for cardiovascular health. Walk in the off days if you like.

If you don't have access to a gym or trainer go with calisthenics (bodyweight) exercises with some dumbbells.

If you pick lifting and @jbanx256 wants to help you out she is an expert.

If bodyweight and dumbbells I can suggest some videos so you have correct form and balance of exercises.

cheyjanay44 wrote: »

That would be great thank you!

Which would be great? Option lifting or Option calisthenics? Or do you want both...

Well FR her if she accepts she can definitely help with the heavy lifting.

For me you have a couple options. You can FR me or join a group I started.

Th group is called Midlife Crisis Fitness. You don't look to be in your 30's but it is focused on recomp and calisthenics with some light to medium dumbbell exercises. All the exercises in Midlife Crisis Fitness do not require a gym.

You look pretty lean. Given that, just be aware that gaining muscle while avoiding gaining fat is going to be an extremely slow process for you. In general recomp is always slower than bulking, but it gets even slower the less body fat you have to fuel the recomposition. Make sure you optimize whatever muscle growth potential you do have by keeping protein intake at 0.8 to 1.0 gram of protein per pound of body weight. For you that means shoot for about 100-105 grams of protein per day, but don't stress too much as long as you're getting above 80 grams.

Another thing you have to do to gain muscle is adhere to a well structured, progressive, lifting program. That's also going to be tricky given the whole quarantine situation. The thread @cupcakesandproteinshakes mentioned that has a lot of good programs is:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Hopefully you'll find a program there that is appropriate for you and is doable with the equipment available to you.