Not Sure What to Focus On..

[luvmydane]

Hi All.
Well I am having trouble figuring out what my goals should be and I am very frustrated!

I'm female, 26, 124 lbs, 5'5'' (would love to see the scale say 118). I have been following NROL exactly since December (though I have weight trained for about 3 yrs now).

I have completed the Fat Loss Program, Hypertrophy I, and just today started Hypertrophy II program. I've DEFINITELY gotten more defined in my arms mainly, but legs too. A lot of gals come up to me for advice because of the definition they say I have now (Believe me, I am NOT bragging, just stating that there has been a change that more than just I have noticed, though I have a LONG way to go.) But I still have a little stomach pooch which I can NEVER seem to get rid of.

I also do HIIT 2 times a week (sprinting) but I seem to always stay at 124 lbs.

While I desire even larger muscles, I want to shed this pooch on my stomach that I have had forever except for when I was anorexic YEARS ago. And I hear that it is difficult if not impossible to gain muscle and lose fat at the same time from all the reading I have done here. I eat clean every day but I do cheat on Saturday nites and Sunday nites with a homecooked meal (usually includes homemade rolls) and maybe some cookies later. Nothing overboard. But Monday thru Friday I probly average 1700-1800 calories ( I am an obsessive counter so I know that is correct). I have at LEAST 125 grams of good protein everyday and I stay away from white flour/sugar except for those 2 weekend nites I mentioned where I probly have 2000-2300 cals (YIKES)!!!
Maybe that is the problem and is throwing my WHOLE week off?!
Or maybe 1700-1800 cals during the week is just too much in the first place? But I want to grow more muscle and get stronger!!!

I have a desk job unfortunately so after my workout in the mornings, I'm pretty much on my arse at a computer for 8 hours which drives me insane. I just wonder if you guys think that in my situation it would be better to eat less or SOMETHING?
I seriously GIVE IT 100% each time I am at the gym. I love my workouts! Does anyone have advice for me that might help? Am I just eating too much food?

Thanks in advance!

 

[theleip]

Your complex problem actually has a simple set of answers. I say this not to be a smart ass but to ease your mind.

Your program is fine, in fact stick completely to the NROL.

Your HIIT is fine, stick to that.

Your diet and length of caloric deficit is where the problem lies.

One your calories are to high if trying to lose fat. Don't get me wrong not by much but your weekend splurges tied in with your weekly average leaves you running pretty even with yourself. Your BMR is roughly 1400, could be lower as well depending on how long you have been in a deficit. So hitting those numbers is a bit much. I would work on cycling your calories. Hitting close to your BMR on rest days, moderate on HIIT days and then high days on lifting.

Also don't guesstimate on the weekends anymore, the last little bit is the hardest to go you have to be tight if those are the kind of results you want.

So lowering your caloric intake some and be on point with the diet.

 

[BigStew]

Hi All.
Well I am having trouble figuring out what my goals should be and I am very frustrated!

I'm female, 26, 124 lbs, 5'5'' (would love to see the scale say 118). I have been following NROL exactly since December (though I have weight trained for about 3 yrs now).

I have completed the Fat Loss Program, Hypertrophy I, and just today started Hypertrophy II program. I've DEFINITELY gotten more defined in my arms mainly, but legs too. A lot of gals come up to me for advice because of the definition they say I have now (Believe me, I am NOT bragging, just stating that there has been a change that more than just I have noticed, though I have a LONG way to go.) But I still have a little stomach pooch which I can NEVER seem to get rid of.

I also do HIIT 2 times a week (sprinting) but I seem to always stay at 124 lbs.

While I desire even larger muscles, I want to shed this pooch on my stomach that I have had forever except for when I was anorexic YEARS ago. And I hear that it is difficult if not impossible to gain muscle and lose fat at the same time from all the reading I have done here. I eat clean every day but I do cheat on Saturday nites and Sunday nites with a homecooked meal (usually includes homemade rolls) and maybe some cookies later. Nothing overboard. But Monday thru Friday I probly average 1700-1800 calories ( I am an obsessive counter so I know that is correct). I have at LEAST 125 grams of good protein everyday and I stay away from white flour/sugar except for those 2 weekend nites I mentioned where I probly have 2000-2300 cals (YIKES)!!!
Maybe that is the problem and is throwing my WHOLE week off?!
Or maybe 1700-1800 cals during the week is just too much in the first place? But I want to grow more muscle and get stronger!!!

I have a desk job unfortunately so after my workout in the mornings, I'm pretty much on my arse at a computer for 8 hours which drives me insane. I just wonder if you guys think that in my situation it would be better to eat less or SOMETHING?
I seriously GIVE IT 100% each time I am at the gym. I love my workouts! Does anyone have advice for me that might help? Am I just eating too much food?

Thanks in advance!

If you want to lose some body fat, you do need to eat at a deficit. 1700-1800 is too much if you want to lose fat. And instead of eating that much the entire weekend, try doing it just saturday.

My suggestion woud be to just cut back on your portion size. Take what your eating now, and just have less of it.

 

[ginabourne]

hey,

i'm new to this forum, and i actually have very similar goals to you luvmydane... i'm 5'5, and i fluctuate between 125-130, and i would like to be at least 120... but then again, i am aware that body weight isn't really too accurate... lol...

anyway, i'm curious as to where you found this "fat loss program" and the hypertrophy?...and what's NROL?


THanks in advance!

 

[luvmydane]

hI gINA. NROL is New Rules of Lifting, by Alwyn Cosgrove and Lou Schuler .. Many recommend it on here!

 

[bedfordfitness]

luvmydane- I am aSSuming you make your own home cooked rolls and cookies on your cheat days? If you play with the recipe a bit you could get less white flour (like none). I never bake with white flour, and simply for purposes of getting more out of my cheat, I like to put good stuff in (try whole wheat white, a touch of oat, milled flax seed or better yet hemp. You don't want to go just whole wheat, it gets very dry that way!) Also, depending on the cookie you can switch out half the butter or more with applesauce if you want. Have fun with it. (Flax and hemp will add to the protein and fat calorie count, so remember that when eating it, also adds to the fiber too though!)

Also, I agree with a little more deficit, but are you working out at all on the weekends? If not, you are kind of going backwards, eating more when you don't need it and less when you do. I would take a day when you do less to eat way less (maybe a small brunch and small snacks intead of three meals plus), also pit a day during the week that your workout is not as intense (if you have one) to cut a couple portions too. I don't think you should stop enjoying your home cooked meals, too many people do...