re: Ready to give up… UPDATE page 3

Program:
Monday = back squats
Tuesday = bench press
Wednesday = rest
Thursday = dead lifts
Friday = shoulder press
Saturday = rest
Sunday = rest

We have been going up in weight each week by ~5%. Right now I’m at 78-83% of my max for each lift. Then I super set with a corrective exercise. Then another super set working the same area (lower or upper body).
This is followed by a 20 minute HIIT type workout. This week it’s speed work. 5-6 exercises with a set amount of reps and try to do 4 rounds or 20 minutes (whichever comes first). The 20 minute round also focuses on either upper or lower body, depending on day.

The lady I’ve been seeing has a doctorate in sports nutrition. However, I also think my macros need a reset. Maybe more protein and less carbs. I do like my carbs but it is a lot. I have a friend that eats almost no carbs and his body fat is ridiculous. Probably 13-14%.

I have considered my age to be a factor. Yes, I am a 43F. I’ve considered going to have a hormone panel drawn up to see where everything stands.

Any help/guidance/input is certainly welcome, LSU777. I’ve lurked here a while and you definitely know your shite. ??

ETA: InBody scan is done NPO and with an empty bladder before any type of physical activity.

ok for calories and macros lets look at trying to find a maintenance calories and hit these macros

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Program:
Monday = back squats
Tuesday = bench press
Wednesday = rest
Thursday = dead lifts
Friday = shoulder press
Saturday = rest
Sunday = rest

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This is fine but lets do this on accessories

Back Squat and deadlfit days-

Rear Foot Elevated Split Squat-
Squat days- 3x8
Deadlift Days- 5x10

Barbell Hip Thurst-
Squat Days- 5 x 8- progressive overload
Deadlift Days- 3 x 12-15- go for the pump here

DB RDL-
Squat days- 5x8
Deadlift Days- 3x5





Bench and Press days-

super set bench/Press with chin ups or v handle pull down

Cable Row- 5 x 10

SuperSet- Cable Face pulls + Side Lateral Raises




lets cut the HIIT out for now and look at doing something like this for next 3-4 weeks and see where we are weight wise. then we can adjust based on what the scale is doing

as far as the diet goes, keep it pretty clean

it would look something like this

also you need more volume then you are getting being a female, thats why i added that in. For now try the above and try and get 10k steps in a day and lets see where you are in 4-6 weeks.

you would be well advised though to look at the two ppsa programs for women, lets get peachy and house of the rising buns and look at starting with grasshopper after another 6-8 weeks on the LP.

or look at going with booty by brett subscription

these are also an option on trainheroic

1) maddy forberg
2) Camille Leblanc Bazinet
3) paul carter the valkyre

dana lynn baily has DLB daily that is good
Brooke Ence has her naked training app that is good

the lastly and certainly not least is Mark Carrol programming

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InBody

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these things can be pretty inaccurate. there nice tools for general guidance but use your mental state and eyes to determine if you are getting results.

that being said lots good advice being given.

those macros you posted are way over what you need in a calorie count. and you aren't burning the number of calories you think you are. Whoever your "nutritionist" is, isnt doing you any favors.

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nothing special about cutting carbs.

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Really?? I've been doing carnivore and will kindly disagree..

I've not counted a calorie ( which is the most tediously useless practice perpetuated upon people trying to lose fat) since starting this.. Now I still eat some carbs occasionally.. but they come from veggies mainly..

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Really?? I've been doing carnivore and will kindly disagree..

I've not counted a calorie ( which is the most tediously useless practice perpetuated upon people trying to lose fat) since starting this.. Now I still eat some carbs occasionally.. but they come from veggies mainly..

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He literally said it's a way to control calories. If you're having minimal carbs, you're likely also in a calorie deficit(regardless of whether you're counting calories)...which is the real reason for your weight loss. Consuming too many calories when you're only eating meat and vegetables takes some effort.

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these things can be pretty inaccurate.

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depends on the model and how they are done. she said did it first thing in the morning without changing her routine and not having water and took it after peeing.

the 380 model is not the best but much much more accurate than say a home scale with bf% measuring.

key is its a way to consistently track if done correctly which sounds like she did


another simplier way to track is simply measure waist at naval

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It's funny how this flies by folks, 777. Ultimately, it is an energy in/energy out equation. Rational folks know this, even at a visceral level, but yet all the games.

Sure, eating lots of carbs can spike the appetite. Avoiding them isn't magic. Just helps manage appetite. Protein is absolutely necessary for life, regardless of where you're at. Protein/fat is generally more satisfying so you tend to get fuller, faster. However, fat is very calorie dense and if you overindulge there, you're in calorie surplus.

It isn't magic. It's math.

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well i think what it is...for the first time they try the strategy and they eat non processed foods for the first time in their life. so they dump a bunch of water weight and rid the body of a bunch of inflamation

so they are generally pumped.

then they are eating less without realizing it. if they actually weighed the food they would realize they are eating less calories but because they are losing body fat without counting....they think its a hack or something when its not

then they are less hungry because they are eating non processed foods so then they say...im losing body fat, not counting calories and then im not hungry...wholly shite this a huge hack

then they realize their energy levels have remained the same for the first time on a diet(one of the few real pros to eating low carb is you lower caloric input without sacrificing neat which is not found in other diets) and then they really freak out thinking its a hack

when its really just eating high protein and in a caloric deficit



like you said...at some level they have to know this...but instead of mathing they prefer to think of it as magic as it helps them cope. its easy to pass blame to the government for misinforming you and getting you fat in the first place if you believe this model


fat people almost always tell you how they eat so little when trying to lose weight....they just always forget to tell you or log the snacks the pick up along the way


skinny kids who are trying to gain weight...always tell you how much they are eating and love to describe the huge dinner they had....while neglecting to mention they didnt eat breakfast and had a pop tart for lunch

I’m coming out of 10 years of lurking for this post! :) Hi! 40/F 5’3” and 127lbs here. We are similar in age and weight, so I’ll tell you what’s worked for me, as a 40 year old mom with a desk job….

Over the last two years, I’ve been able to get my BF down from 35% to 26% while simultaneously increasing my muscle mass. I echo the advice you’ve already been given. Lower your carb and calorie intake, and ditch the nutritionist. I’ve found that most nutritionists don’t know how to accurately calculate nutrition needs of petite women (under 5’4”) - we are not just short men. Focus heavily on lean proteins. I don’t track calories, but I eat lots of eggs, fish, lean protein, fruits/veggies, Greek yogurt, etc. and of course the occasional burger and ice cream ?? The only thing I track is consistently getting 30+ grams of protein at each meal. I don’t know if you need 150grams per day. That seems like an awful lot for your size, but everyone’s needs are different. Most of my carbs come from fruits and veggies, and the occasional serving of Jasmine rice.

If I were you, I’d stop the HIIT. You don’t need it and it’s spiking stress hormones that cling to fat, especially following lifting sessions, like you’ve detailed. I think that at our size, we burn substantially less calories during intense cardio than we think. Like sub 300. It’s not worth it! But don’t even consider the calories burned during workouts, honestly. Calories burned should not be the goal of strength and conditioning. Follow a lifting program, lift heavy and consistently with progressive overload (which it sounds like you have this covered). But what you described above sounds a lot like muscle endurance rather than a hypertrophy program - once I started following true hypertrophy splits, the muscle gains started (and I workout from home with dumbbells only). Walk 8-10k steps and move throughout the day - this is almost as important as strength training and nutrition. Lastly, do treadmill incline hikes or low intensity cardio once or twice a week, IF you feel like it.

I haven’t hit my ultimate goal yet, but I will say, it takes time. I make extremely slow progress, but it is what it is…. I don’t know if 6 months is long enough for what you want to see, especially the building substantial muscle part. I feel like 6 months of training is really exploring what works and now is the perfect time to make adjustments. I’ve been consistently doing all of the above for 2 years and only recently am I really starting to lean out and having the muscles I’ve built start being visible. At our age, it just gets even harder, but you just have to keep going and keep showing up for yourself - your future self depends on you right now!

Have the ice cream! Then start back again tomorrow! I think we can really over complicate this sometimes. It doesn’t need to be so complex.