new to this site

[laney65]

Hi I have been weight training for 22 years on and off...more off then on admittedly, but I always come back to it. My body thankfully responds quickly to lifting and running and after 8 weeks I see very obvious changes.

I am only 156 cm and weighing in at 69 kg. In 8 weeks I have only dropped two kg but my arms, shoulders and legs are looking obviously more toned and muscular to the point of people making comments...

So gaining muscle is not the issue but losing fat is my priority. I work out 4 days a week splitting my lower body and upper body. I always did legs/Back/ Biceps and Chest/shoulders/Triceps but now I am running I find I recover better with a legs/Upper body split.

I do not belong to a gym but have free-weights and a bench at home

I run 4-5 days a week

I would appreciate feedback on diet and also a weight goal...

normal weight charts suggest I should weigh between 48-60 and I am small framed. I can't see myself at 48 kilos unless I was competing.

Are there any petite girls who can offer advice here please?

Any feedback appreciated

Thanks

Laney

[teamfatboy]

Heya Laney

Welcome to the site and congratulations on the first eight weeks work, good to hear it's paying off.

There are some very experienced women on this site, and I'm sure they'll chime in.

What's your diet like currently - traditional three meals/day or are you already/ could you cope with eg six smaller meals?

As you probably already know, quite often folks make a mistake of reducing their calorie intake, causing their metabolism to slow down and struggle to conserve energy (by storing bodyfat). So, you might need to either move to something more like a 50:40:10 %carbs-protein-fat diet and/or actually eat more, to get your metabolism firing.

Start by 'fessing up to how you eat at the moment

[laney65]

My diet is usually pretty clean 90% of the time - although Christmas I ate whatever I wanted and lost weight that week...I have had a few nights out since where I have done the same and not lost...yet I ate less than Christmas week...

Anyway silly season is over and it is time to get serious!

I am not counting calories as such, which maybe I should be? I find I tend to think about food too much if I have a food diary , which has been recommended to me. I would rather know what I should eat/ portion size and just do it without having to think about it too much...if that makes sense?

My days food intake consists of the following...

For breakfast I usually have eggs with mushrooms and tomatoes on toast - done in a non stick fry pan with cooking spray

I have a protein shake or yoghurt and fruit mid morning

lean protein and salad or salad sandwich for lunch

Fruit in the afternoon

stir fry or steamed veg and meat for dinner

I have been having a glass of wine a few nights a week, occasionally two which probably isn't helping the weight loss as all...but I am prepared to give it up for awhile :shifty:

Any suggestions on what I should be eating would be good. Some days I feel really good , other days lacking in energy but with a long day at work followed by a long run you would expect that...and the hot muggy days tend to sap your energy anyway...

I may have to rethink my workouts as today I missed my leg day - I had a short run day with lots of sprints and my legs were stuffed and no way I was going to train them afterwards. Perhaps I should look at training my legs on non run days and not have the days off?

I don't think I can schedule splitting the weights and runs into both ends of the day due to work and family commitments so I need to work out how to work in both weights and aerobics.

I have started a coach program with Nikeplus which will take my runs to four days per week - currently 5 -and as much as I love the running I don't want to sacrifice my weights workouts (or muscle)

Thanks for your advice in advance