Hi,
I’m so confused about diet and supplementation and what my requirements are.
GENERAL INFO
Iâ??m a 41 year old woman. 5ft 4in (166.4cm). My weight is currently 69.5kg. I had a baseline DEXA scan 2 weeks ago. It said my %BF is 39 (devastated â?? I guestimated 35%).
It said my lean body mass was 40.5kg â?? 58.4% It said my BMR is 1,257 calories per day
The goal: I do not care what number it is when I step on the scales. What I care about is %BF and %LBM. The goal is to get to 25% BF. Iâ??d like to increase my muscle mass so I both look like I train, but also look sexy in a dress as well.
EXERCISE â?? GENERAL ROUTINE
On Monday I do Alwyn Cosgroveâ??s evil 8 barbell complex with a 20kg bar on a 6, 5, 4, 3, 2, 1 pyramid set structure (I increase the weight to 25kg on the 3, 2, 1 sets). I take a 60second rest between sets. As a sidenote â?? Iâ??ve been doing this complex for a while now â?? and if it werenâ??t for this exercise my DEXA scan would be even worse than it was 2 weeks ago!!
Sometimes Iâ??ll also do a round of HIIT on the treadmill after the complex - anywhere between 3 up to 10 rounds of 30sec on and 1min 50 sec off at 14.5k/hr. Iâ??ll also try and do some floor work â?? lying leg raises, hip bridges and supermans.
On Tuesday and Thursday I do a weight/resistance training/metabolic workout with a PT.
On Wednesday I do a weightlifting class, and when that finishes Iâ??ll revert back to private weightlifting with my trainer
On Fridayâ??s Iâ??ll do the same as Monday, or Iâ??ll only do HIIT on the treadmill, but at least for 7 rounds â?? and no more than 10.
DIET - GENERALLY
Breakfast is usually steak and eggs with 2 kiwifruit. Lunch is chicken, or hot smoked salmon, or steak again, with steamed veg drizzled with EVOO and lemon juice. Dinner is whatever Iâ??ve got going for the kids, except I do not eat white potato, pasta, and I never eat bread.
I snack on fruit, carrots, biltong, nuts and full fat greek yoghurt (unsweetened) and sometimes thin rice cakes. I take no sugar or milk in my coffee.
My weakness tends to be on the weekends (as with most people), but I do try and moderate myself. And when I do cave in itâ??s for things like ice cream, pizza and chocolate.
QUESTIONS:
Iâ??m confused about how many calories to consume. Iâ??ve read everywhere that I need a calorie deficit, and every calculator Iâ??ve done gives me a figure of between 1,400 and 1,500 calories per day for fat loss. My PT keeps telling me itâ??s actually too low and I should just eat when Iâ??m hungry, but focus on the quality of my foods. Whatâ??s right here?
Supplementation confuses me as well. My workouts are pretty high intensity these days as Iâ??m getting better form and better work rate, and lately thereâ??s not enough fuel in the tank anymore. I understand that I need proper peri-workout nutrition, but thereâ??s so much information out there, and alot of it contradictory that it sends me crazy. What would be appropriate supplementation for me, given my goals and current routine?
I apologise for such an in-depth post but I wanted to give you a complete picture so the responses can be equally complete and targeted.
Thanks so much!