Please help - female trying to get leaner!!

[Ally1]

Hi all,

I'm new to this site and would love a bit of help and advice on trying to get leaner and MAINTAINING it. My stats are:

Female - 22y/o, 5'4", 126lbs, 20%bf

Have been training for 2 years and have come a long way - have come down from 154lbs! For the past 9 months or so i have been knocking around the weight I am now and can't seem to budge!! Last month i did ketosis for 4 weeks and got down to 116lbs (my goal maintenance weight) but just can't maintain it. I went back onto the ketosis diet last week to try and get down there again but it doesn't seem to be working as well second time round! It's a proper keto diet - 70% F, 30% P for 5 days at 70% maintenance calories then 50p/30f/20c for 2 days at 85% maintenance then repeat. If not on ketosis, i either do a 60p/20f/20c or a 50p/30f/20c at around 80% maintenance

Training - I train hard, currently doing a 3 day spilt, training Mon, Tues, Thur, Fri so hitting every muscle every 5-6 days. I train with my bf so he pushes me and is there to spot the heavier stuff. I have increased my strength over the past two years and continue to do so - currently doing a 165lbs squat, 209lbs deadlift and 99lbs bench. I'm not doing an cardio at the moment but have tried adding cardio to my regime before and have never noticed any great difference

So that's my history, feel free to ask anything i've missed. I'm wanting any advice on possible diets or training regimes i could try. I want to get back down to the 116lbs mark and maintain it! When i get down to the 18%bf mark, i get some really good shape and definition and essentially this is what i want to show so am not too focused on my actual weight.

Any advice would be great...

PS that's not a pic of me on my avatar, just something to aspire to!!

Ally

[JohnboyF]

Hi all,

I'm new to this site and would love a bit of help and advice on trying to get leaner and MAINTAINING it. My stats are:

Female - 22y/o, 5'4", 126lbs, 20%bf

Have been training for 2 years and have come a long way - have come down from 154lbs! For the past 9 months or so i have been knocking around the weight I am now and can't seem to budge!! Last month i did ketosis for 4 weeks and got down to 116lbs (my goal maintenance weight) but just can't maintain it. I went back onto the ketosis diet last week to try and get down there again but it doesn't seem to be working as well second time round! It's a proper keto diet - 70% F, 30% P for 5 days at 70% maintenance calories then 50p/30f/20c for 2 days at 85% maintenance then repeat. If not on ketosis, i either do a 60p/20f/20c or a 50p/30f/20c at around 80% maintenance

Training - I train hard, currently doing a 3 day spilt, training Mon, Tues, Thur, Fri so hitting every muscle every 5-6 days. I train with my bf so he pushes me and is there to spot the heavier stuff. I have increased my strength over the past two years and continue to do so - currently doing a 165lbs squat, 209lbs deadlift and 99lbs bench. I'm not doing an cardio at the moment but have tried adding cardio to my regime before and have never noticed any great difference

This may be the problem right here. What cardio were you doing previously? How long? How many times a week? AM or Pm?
So that's my history, feel free to ask anything i've missed. I'm wanting any advice on possible diets or training regimes i could try. I want to get back down to the 116lbs mark and maintain it! When i get down to the 18%bf mark, i get some really good shape and definition and essentially this is what i want to show so am not too focused on my actual weight.

Any advice would be great...

PS that's not a pic of me on my avatar, just something to aspire to!!

Ally

You should post your diet so you can get diffrent opinions about what may need improvments,suggestions etc.

[Hellmaskbanned]

Diet+Cardio=leaner.....

[Ally1]

Cardio that i was doing was three to four times a week, am, before food and was usually 30 - 45 mins of varying intensity usually on the bike, sometimes treadmill.
Current diet off ketosis is
1. 1 x boiled egg
2. 3/4 serve Protein shake
3. 2.4oz Chicken & 1/2 cup rice
4. 3/4 Protein Shake
5. 3oz Rump Steak with Broccoli and Cauliflower
6. 1/2 serve Protein Shake

being a 60/20/20 at around 850 calories

[Hellmaskbanned]

Sorry for my quick answer ....


What Type of cardio did you do?

Have you tried morning cardio for 45minutes on an empty stomach?

Hows your diet? If not so sure about it check out the diet forum they know how to make it work.

Really it's simple.... With a good diet & consistant cardio sessions you will lose fat and get leaner. Lifting weights will also help in this regard, good to see you lifting.

[Hellmaskbanned]

Ok.....LOL answered my post , Guess I was alittle to late.


How long have you been doing this program?


Whats with all the protein shakes!? You need real food!

[JohnboyF]

Cardio that i was doing was three to four times a week, am, before food and was usually 30 - 45 mins of varying intensity usually on the bike, sometimes treadmill.
Current diet off ketosis is
1. 1 x boiled egg
2. 3/4 serve Protein shake
3. 2.4oz Chicken & 1/2 cup rice
4. 3/4 Protein Shake
5. 3oz Rump Steak with Broccoli and Cauliflower
6. 1/2 serve Protein Shake

being a 60/20/20 at around 850 calories

OKay wow 850 CALS... IS LOW.. you need more food...Your starving your self very badly.

1 egg is not enough, you have too many protien shakes in there you want to use real foods because they tend to keep you fuller for longer. As hell mask stated check the diet forum.

[auslifta]

eat more protein from real foods eg tuna, chicken eggs.try green ice tea before cardio(make sure sugerless)on otherwise empty stomach,in morning.keep cardio fairly easy,not too high heart rate bout60% -70% of maxium.add another couple of eggs in morning put them in protein shakes

[auslifta]

walking for hour with quick sprints every 400m is good cardio,
(welcome fellow aussie)

[svarturer]

Your RMR is about 1800 cal so i would up the cals to 1200, maybe that is your problem