I need your opinion guys.
I want to get lean and toned.
About me:
Female
27 years old
5’2’’ height (I’m Asian)
Current Weight: 54.6 kgs
BF: 21.1%
Muscles Mass: 40.9 kgs
Fat Free Mass: 43.1 kgs
BMR: 1306 kcal
Total Body Water: 31 kgs
Training: 2-4x a week depending on my work schedule
I lift heavy, do high intensity interval training, functional fitness, circuit training, and join grit
Diet: I don’t count what I eat
Usually this is how my day meals look like:
Breakfast
Protein oatmeal and banana
Lunch
Chicken breast and veggies (sometimes i don’t eat lunch as I am resting if I am from night shift work) so, I drink protein shake instead or just protein bar
Snack
Protein bar
WORKOUT
Dinner or post workout
Fish like salmon or tuna with veggies
(I rarely do cheat meals and I drink a lot of water 4-5 liters/day)
Supplements I am currently taking:
1. Multivitamins
2. Vitamin C 1000mg
3. Fish oil (ON brand)
4. BCAA xtend right before or during workout
5. Then, the protein bars, shake and casein
I used to weigh 68 kgs before and after a year I dropped to 54 kgs and maintained the same weight until now which is another 1 year after. (2 years working out now)
I noticed massive strength and stamina changes too.
I seem to maintain the same body composition (mentioned above) so, I don’t know what I need to change or what I need to do.
I want to get more toned and lean.
I noticed that I still have a lot fats especially on my lower body as I am an endomorph and have a pear-shaped body.
Please help. Would appreciate it.
Thank you!
I want to get lean and toned.
About me:
Female
27 years old
5’2’’ height (I’m Asian)
Current Weight: 54.6 kgs
BF: 21.1%
Muscles Mass: 40.9 kgs
Fat Free Mass: 43.1 kgs
BMR: 1306 kcal
Total Body Water: 31 kgs
Training: 2-4x a week depending on my work schedule
I lift heavy, do high intensity interval training, functional fitness, circuit training, and join grit
Diet: I don’t count what I eat
Usually this is how my day meals look like:
Breakfast
Protein oatmeal and banana
Lunch
Chicken breast and veggies (sometimes i don’t eat lunch as I am resting if I am from night shift work) so, I drink protein shake instead or just protein bar
Snack
Protein bar
WORKOUT
Dinner or post workout
Fish like salmon or tuna with veggies
(I rarely do cheat meals and I drink a lot of water 4-5 liters/day)
Supplements I am currently taking:
1. Multivitamins
2. Vitamin C 1000mg
3. Fish oil (ON brand)
4. BCAA xtend right before or during workout
5. Then, the protein bars, shake and casein
I used to weigh 68 kgs before and after a year I dropped to 54 kgs and maintained the same weight until now which is another 1 year after. (2 years working out now)
I noticed massive strength and stamina changes too.
I seem to maintain the same body composition (mentioned above) so, I don’t know what I need to change or what I need to do.
I want to get more toned and lean.
I noticed that I still have a lot fats especially on my lower body as I am an endomorph and have a pear-shaped body.
Please help. Would appreciate it.
Thank you!
by xhaye via Bodybuilding.com Forums - Female Bodybuilding
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