I’m 25, f, 31.2% muscle, 33% BF, 164lb, 5"1, dress size 12-14. I also have polycystic ovarian syndrome (pcos), hypothyroidism and a small benign tumour in my pituitary gland which can all throw my hormones out of whack a little. In keeping with pcos, I have the typical ‘apple’ BF distribution which I know long term puts me at higher risk of CV events + T2DM.
I started my lifestyle improvements in the new year, which let’s just say contrast quite a bit with the lifestyle I had before.
Current diet is mainly chicken, fruit, veg + quinoa/bulgur wheat/lentils + 30g of nuts each day which I think is working well. I currently skip breakfast most days.
Over the past month I’ve been working out 4-6x a week but went in with the philosophy of, whilst I’m starting out, as long as I’m doing SOMETHING more active than I was I’m making progress. As such it was a lot of about 60-70% effort, mainly cardio/swimming, with some upper body strength exercises using resistance machines that one of the gym staff showed me and sporadic 8kg kettlebell swings (I do 3 x 15).
All in all, things aren’t going too badly, this has to lead me to look more toned which a few people have commented on and I have noticed that I can use heavier weights with the arm machines week on week. But I I still have a lot of fat to lose and want to become much stronger. Also, none of the actual weight has shifted. I’m not sure about BF % or muscle mass changes as I only recorded those stats today.
I’d like to gradually start stepping things up more now. I was thinking of adding 1-2 new goals at a time and sticking with it (on top of previous goals) for two weeks before adding another.
Obviously, wrt my diet I want to slowly start eating more veg and having a consistent breakfast. I think I’d like lower GI options because of my worries re diabetes (although all blood tests show I don’t have glucose intolerance/pre-diabetes or anything like that, fortunately).
Wrt exercise, I guess now maybe a more of a structured programme would help so that I can make sure I’m working on all of my muscle groups. I’d really like something that means, if I wanted to, I could go to the gym every day, as I am starting to enjoy it, the routine helps psychologically and it helps counteract my stressful job. I do find the weights area intimidating and I’ll have no one there checking my form is ok (obv I will do my best to learn from youtube ect) so I’m worried about the ones that have deadlifts etc.
Thanks in advance for any help you can offer.