Thinking of doing first 'cut'

[Alexandrablake]

Hi, so this is first time posting on any sort of forum but they seem pretty informative and helpful!

Basically, I've been going to the gym fairly consistently for the past year and have done various types of workout programs. From September until now I've been focusing mainly on strength and building muscle whilst trying to eat as much without gaining to much fat. I would say Ive managed to gain about 10 pounds now (I'm 5'3- 59kg) but with that I've definitely gained a significant amount of muscle.

I've decided now I want to do first sort of cut I suppose you could call it? I count macros but have trouble keeping to them as I don't know whether or they're going to work and then panic and resort back to intuitive eating with intermittent fasting. training split is: Monday- legs, Tuesday: back/bis, Wednesday: Abs and Cardio, usually HIIT + LISS, Thursday: shoulders/chest/LISS, Friday: Glutes/Plyometrics. Saturday: maybe a circuit or LISS or whatever I feel I haven't trained enough!

I find it really hard to stay on track as I'm in uni and trying to balance studying whilst also having some sort of a social life. I also find it feel hard to shift weight or stay focused as I don't really know what I'm doing to be honest. I get all training tips from online like bodybuilding.com or simplyshredded and just kind of follow a program for two weeks.

I want to diet for the next 20 weeks with the hope of losing 9-10kg. I guess I'm just looking for someone's opinion on training the most efficient way for fat loss and tips for dieting! Any help would be greatly appreciated.

[Boss Man]

Hi Alexandra, good to talk to you.

I'd modify that workout system as I don't think you need to be doing 6 days a week.

I think you can keep the split system and go for something like this.

Monday: legs/glutes
Tuesday: Cardio, HIIT + LISS
Wednesday: back/bis/abs
Thursday: day off
Friday Plyometrics
Saturday: shoulders/chest
Sunday: day off

What times do you eat at and what foods do you eat at those times?

[Alexandrablake]

Hi, firstly thanks for the fast reply! That workout split definitely seems more beneficial as Thursday is longest day in uni as well. Nutrition wise I try to keep to the most wholesome foods that are voluminous and keep meet macros. So usually protein would be from; chicken, tuna, cod, turkey, egg whites and the odd time some whey. Fats; avocado, coconut oil, peanut butter, almonds. Carbs: this is toughest area and usually try to keep them low. carb source usually comes mainly from vegetables like broccoli, zucchini, rocket, mushroom, spinach and cauliflower.

Regarding timing, I try to long it out as far as possible and around training. So if I'm finished in the gym at 1 I'll normally eat about 2, but sometimes I'll wait until around 4/5 and then make sure I stop eating by 8/9.

When I'm dieting I find it hard to get enough calories and then I panic and end up just ending the diet haha but I'm so set on trying to figure out how to keep to a set diet and the food that work best for me. Intermittent fasting has definitely been a lifesaver

[Boss Man]

I would split your timings into 6 small meals, as I think that would help.

So these would be your approximate meal timings

7PM / 7:30PM

10PM / 10:30PM

2PM / 2:30PM

4PM / 4:30PM

6:30PM / 7PM

8:30PM / 9PM

As you're concerned about eating too many carbs, then I suggest one of these 3 ratios

Protein 33% / carbs 33% / fats 33%

Protein 35% / carbs 30% / fats 35%

Protein 40% / carbs 30% / fats 30%

I would suggest you eat quite away above the sedentary female average which is 1,800 and go for around 25% more than that on workout days, so you'll be hitting around 2,250 and then go a bit higher than 1,800 on non workout days, as the larger targeted muscles will still be recovering and take longer than smaller ones, so I'd keep it at around 2,000 on those days, so there's a bit more nutrition for you, but not quite as much as on workout days.

Then it's simply a case of working the sorts of foods you like into the equation .

The main thing is to be proud of your goals and be proud of wanting to be stronger. It's you're right as a female to do that and nobodies right to make you feel badly for it, or for how you could look in the future. Just remind yourself that in the future you could be healthy, beautiful and strong and don't stop believing in it or imposing your own limits on it, just let yourself head and heart be free to realise the potential you might have and go for it, with a sense of pride and determination to succeed.

GOOD LUCK and if you need anything else we as a community are here for you okay .