Hi everyone, I (27, F) was hoping to get some thoughts on my current fitness plan that was set up for me by a PT. I have a feeling it’s off, but partly because my physically activity has actually been really high in the past month and I think the calories don’t match up
I’m 6 weeks in to this 8 week fitness plan. I started this fitness plan weighing 71kg and now I’m sitting around the 67kg mark so good progress in terms of weight loss
My plan is the following: 3x strength training a week, increasing weight every time and lifting pretty heavy (120kg hip thrust for example). The goal is to lose weight and tone. I don’t want to bulk up.
My calorie deficit is 1514 calories aiming for 44% carbs 23% fat and 33% protein. I’ve changed my diet pretty drastically to get protein in; I truly did not realise how little I was eating before. I’d say the biggest change in my diet is this increased protein, but also decreased fat intake. I’m used to eating avocados and olive oil regularly and with this fitness plan, eating one can take up majority of my fat macros for the day. I am generally very healthy and care a lot for homemade, gut friendly foods, but in order to reach protein goals I have had to incorporate processed foods like protein bars and whatnot to get those numbers up.
On top of strength training, I go to hot yoga / Pilates twice a week, and run (cardio) twice a week. I ran a half marathon on the Sunday just been. I work an office job, and clean a studio 3x a week which is actually quite laborious (cleaning massive mirrors is hard work!). Now my half marathon is out the way, I will calm down on the running a bit, but probably still run a total of 10km a week, and if not run, then definitely incorporate stair master into my routine.
I have found during strength training in particular I feel weaker, and my body is probably just not getting quite the fuel it needs. But is this something I should push through as my ultimate goal is weight loss and toning?
Before this fitness plan, I was eating LOADS I’m almost certain my average calories must have sat at around 2500 a day. I wasn’t exercising much before this, Christmas mode was still on, but I have generally kept up strength training and running across the past few years.
Additionally, I am used to huge portions and this plan has definitely taught me about what serving sizes should be, so I have enjoyed the educational part of it. But I just find when I go to bed I am so hungry, and also desperate for breakfast in the morning. Previously I could wait until 12pm to eat, and never woke up hungry.
I have checked my maintenance / deficit calories online and according to my fitness levels, I can either continue on this 1500 calorie path and see significant weight loss, or up it and … probably still see weight loss? Given I am used to large portions, would anyone recommend using the zig zag calorie method? I believe I was intuitively practicing this before as some days I’d have very little and others an awful lot. Maybe that’s what worked best for me.
Would appreciate your thoughts on this.
TL;DR on a calorie deficit, working out a lot, really hungry and feeling weak. Advice appreciated!
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