I'm trying to train to see if i can get my body bikini competition ready. To either compete or just know that I could!!
I'm currently 37years , 5ft 7 , 128lbs , about 16.5% body fat, muscle mass 7stone 5 ( according to my tanita scales)
However my glutes are not big enough( lifted) and my abs are flat but need more definition, I think, and shape to my waist - my delts need a little more work but im struggling to add more weights as i have shoulder impingement which comes and goes ive managed with it for 7 years now, I have goid months and bad..
My body is lean(ish) but id like too see more defintion...so heres my dilema
My body has pretty much been the same for years... I'm a dance fitness instructor and PT and I'm good at getting my clients results but not me for some reason.
I teach high energy classes 6 days a week most days its 3 classes a day then i do "my own " strength training on top.
When I use the calculators
My macro calculations are quite high so 2193 on a 10% deficit
2433 on tdee
Now I always put in very active with my teaching fitness ( is this correct) then add my weights as my training.. ( it's easier working out my clients as most are in jobs sat down all day)
I've played around with current formulas
Doing 50/25/25 40/30/30 etc ... but im always hungry...and i mean i could just keep eating so I've increased my protein intake to the top end and still hungry, some days im bloated some days im not and i cant pin point which food it is! im currently reading up on nutrient timing.
Any help would be greatly appreciated!
I'm currently 37years , 5ft 7 , 128lbs , about 16.5% body fat, muscle mass 7stone 5 ( according to my tanita scales)
However my glutes are not big enough( lifted) and my abs are flat but need more definition, I think, and shape to my waist - my delts need a little more work but im struggling to add more weights as i have shoulder impingement which comes and goes ive managed with it for 7 years now, I have goid months and bad..
My body is lean(ish) but id like too see more defintion...so heres my dilema
My body has pretty much been the same for years... I'm a dance fitness instructor and PT and I'm good at getting my clients results but not me for some reason.
I teach high energy classes 6 days a week most days its 3 classes a day then i do "my own " strength training on top.
When I use the calculators
My macro calculations are quite high so 2193 on a 10% deficit
2433 on tdee
Now I always put in very active with my teaching fitness ( is this correct) then add my weights as my training.. ( it's easier working out my clients as most are in jobs sat down all day)
I've played around with current formulas
Doing 50/25/25 40/30/30 etc ... but im always hungry...and i mean i could just keep eating so I've increased my protein intake to the top end and still hungry, some days im bloated some days im not and i cant pin point which food it is! im currently reading up on nutrient timing.
Any help would be greatly appreciated!
by dawnphoenixfit via Bodybuilding.com Forums - Female Bodybuilding
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