Hey there! I'm new here but I've been lurking for quite some time to learn about fitness and body building and read your experiences.
I appologize in advance for the long post! I'm gonna share a bit about me and my journey so you can have as much info as possible and maybe guide me/give me pointers!
Attached you will find pictures of my progress.
So first of all, I'm a 28 year old woman, 5'8", currently 150 pounds.
I was always around 140 pounds between 16 and 24 years old. Then I started gaining weight and I eventually became pregnant. I gave birth at a whopping 245 pounds in November 2015.
Around April 2016, I decided to take matters in my own hands and start eating healthier. Little by little I made permanent changes to my diet and I lost most of my weight just by eating better, without exercise. Now I drink only water, or matcha w/ soy milk in the morning. I did keto for one month in june 2017. I started at 1500 cal/day back in april 2016 and I've been at about 1800 cal/day allowance since approx summer 2017. I've had periods when I didn't pay attention though, but it hasnt affected my weight loss too much, just had me maintain or gain+lose the same 1-2 pounds... I also quit drinking a year ago. I try to eat a varied diet with plenty of veggies, fruits, meats, seafoods. No junk, no premade stuff. Almost all homecooked.
Now I'm trying to add more nutrients to my diet and do time restricted eating (10 hour eating window). So I have 3 meals + a nutritive smoothie with some flaxmeal, chia seeds, protein powder n stuff.
My current TDEE is 2168 calories/day. As mentionned earlier, I restrict at 1800 cal/day approx.
So that's it for the food.
Now for exercise :
A few months ago I decided to add exercise because I want to tone up, build muscle mass, get definition but keep losing fat as my % is high (according to my measurements, this app called Body Measurement Tracker says I have a 31.62 body fat percentage as of today). When I started exercising back in August, I was at about 155-160 pounds (fluctuating). Don't have my measurements from back then though (I started tracking those too late).
I did David Costa's Strong is the new Sexy 12 week program in august. Took a break after. Started Strong Curves Bootyful Beginnings in November. I try to do 1 or 2 cardio days with 3-4 days of the strong curves workouts. Gotta say I got a bit lazy for the holidays lol
I have a bunch of equipment and workout at home (single mom with a fulltime job so it's kinda hard for me to find time to go to the gym, so I do it at home) like a bench, barbell, plates, pilates ball, dumbbells, resistance bands, pull up bar... I can get a good workout in with those.
So, with all this being said; ''what do you need help with?''
Well, I got this far on my own right? But I wanna do things right and as efficiently as possible. I'm not looking at the scale so much anymore. I want to lose fat, build muscle, get definition (thankfully I don't have much loose skin since I lost the weight kinda slowly, but I'm still pretty ''soft''), kinda focus on glutes for DEM BOOTY GAINZ loll
I've read about cutting, bulking, recomp... and I'm clueless as to what's best for my situation considering the weight lost so far. I want to keep eating healthy and try to get plenty of nutrients daily.
Please share with me any advice or pointers or suggestions you'd have that I should apply to my plan in order to optimize it all!
Here are my measurements :
Chest - 37"
Waist - 31"
Hips - 41"
Left thigh - 22.5"
Right thigh - 23"
Left & right calf - 14"
Left bicep - 10.5"
Right bicep - 11"
Left forearm - 9"
Right forearm - 9.5"
Neck - 13"
Recap : Height - 5'8", weight 150 pounds, daily cal allowance 1800, Strong Curves 3-4x a week + 1-2 days low impact cardio
I appologize in advance for the long post! I'm gonna share a bit about me and my journey so you can have as much info as possible and maybe guide me/give me pointers!
Attached you will find pictures of my progress.
So first of all, I'm a 28 year old woman, 5'8", currently 150 pounds.
I was always around 140 pounds between 16 and 24 years old. Then I started gaining weight and I eventually became pregnant. I gave birth at a whopping 245 pounds in November 2015.
Around April 2016, I decided to take matters in my own hands and start eating healthier. Little by little I made permanent changes to my diet and I lost most of my weight just by eating better, without exercise. Now I drink only water, or matcha w/ soy milk in the morning. I did keto for one month in june 2017. I started at 1500 cal/day back in april 2016 and I've been at about 1800 cal/day allowance since approx summer 2017. I've had periods when I didn't pay attention though, but it hasnt affected my weight loss too much, just had me maintain or gain+lose the same 1-2 pounds... I also quit drinking a year ago. I try to eat a varied diet with plenty of veggies, fruits, meats, seafoods. No junk, no premade stuff. Almost all homecooked.
Now I'm trying to add more nutrients to my diet and do time restricted eating (10 hour eating window). So I have 3 meals + a nutritive smoothie with some flaxmeal, chia seeds, protein powder n stuff.
My current TDEE is 2168 calories/day. As mentionned earlier, I restrict at 1800 cal/day approx.
So that's it for the food.
Now for exercise :
A few months ago I decided to add exercise because I want to tone up, build muscle mass, get definition but keep losing fat as my % is high (according to my measurements, this app called Body Measurement Tracker says I have a 31.62 body fat percentage as of today). When I started exercising back in August, I was at about 155-160 pounds (fluctuating). Don't have my measurements from back then though (I started tracking those too late).
I did David Costa's Strong is the new Sexy 12 week program in august. Took a break after. Started Strong Curves Bootyful Beginnings in November. I try to do 1 or 2 cardio days with 3-4 days of the strong curves workouts. Gotta say I got a bit lazy for the holidays lol
I have a bunch of equipment and workout at home (single mom with a fulltime job so it's kinda hard for me to find time to go to the gym, so I do it at home) like a bench, barbell, plates, pilates ball, dumbbells, resistance bands, pull up bar... I can get a good workout in with those.
So, with all this being said; ''what do you need help with?''
Well, I got this far on my own right? But I wanna do things right and as efficiently as possible. I'm not looking at the scale so much anymore. I want to lose fat, build muscle, get definition (thankfully I don't have much loose skin since I lost the weight kinda slowly, but I'm still pretty ''soft''), kinda focus on glutes for DEM BOOTY GAINZ loll
I've read about cutting, bulking, recomp... and I'm clueless as to what's best for my situation considering the weight lost so far. I want to keep eating healthy and try to get plenty of nutrients daily.
Please share with me any advice or pointers or suggestions you'd have that I should apply to my plan in order to optimize it all!
Here are my measurements :
Chest - 37"
Waist - 31"
Hips - 41"
Left thigh - 22.5"
Right thigh - 23"
Left & right calf - 14"
Left bicep - 10.5"
Right bicep - 11"
Left forearm - 9"
Right forearm - 9.5"
Neck - 13"
Recap : Height - 5'8", weight 150 pounds, daily cal allowance 1800, Strong Curves 3-4x a week + 1-2 days low impact cardio
by ginakirsch via Bodybuilding.com Forums - Female Bodybuilding
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