Cautious - advice?

G

greyd

0
Ok so i've lost ALOT of weight since Jan. of this year. I went from 225 to currently 167. I'm shooting for 155-160 (I just want a flat stomach honestly :) - so I'm not worried so much about what I weigh.)

I am 5'5 and gained TONS of weight in grad school/work. Mostly from lack of excercise and bad eating habits.

I totally revamped what I eat and started running and lifting.
I do the whole 5-6 meals a day. Low fat, healthy foods, protein, good carbs,etc. During this summer my diet has been something like this.

Breakfast: egg white omelete, 2-3 strips turkey bacon
Snacks: (2 times a day) apples and cheese (string, cottage,etc)
Lunch: Salmon, fruit.
Dinner: Sandwich (approx 6-700 calories) or chicken breast with salad and Some dorito chips (yes I know its bad - but I love em - my one indulgence :p Go fiery habernero!)

Maybe 1-3 times a week, I'll eat bad. Meaning I'll go out to eat,etc (bad I know - but its mostly to hang out with friends,etc) or I'll eat pizza,etc. My "off" days

My excercise routine is like this.

Mon-Thurs Lift for about 40 min. Right afterwards I run for about 30-40 minutes. I will also run on Saturdays and Fridays - leaving one day for rest.

I've gotten stronger (lift more - higher weights usually 4 sets of 10 reps), running endurance (time and distance) has increased dramatically.

Some weeks I'll be losing 2-3 pounds a week. There were some plateaus at certain weight levels.

Mostly, I 'm worried that I might be losing lean muscle or doing something else bad. I just want to make sure I'm not doing anything wrong. I 'm getting more defined and dropping weight and getting stronger. I'm assuming that increased strength would indicate I'm not losing muscle? (tell me if i'm wrong please)

Thanks for the advice.
 
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thats not that bad but to much cardio after weights..after about 45mins to 1hr weights your body releases cortisol this uses muscle as energy.as long as you take enough protein and carbs before or during dont worry ...
this would be better
mon.wed,fri,weights with 20 to 25mins steady cardio
other days hiit cardio..good luck:)
 
It's a bit more complicated that that... you need to have your body fat tested. You can do this for free at most gyms or spend $30 and get your own body fat analyzer.

It will tell you how much fat you have and how much lean muscle you have. Take the measurements once a week or once every 2 weeks and see what you're losing.

To be sure you do not lose muscle, you must eat enough calories and not over train the muscles.
 
Yes, what Lynn said. Also, what are your goals now. I mean, you have lost all this weight, it may be time to focus on gaining muscle now and burning the last bit of fat off through your added lean muscle. I don't have your picture or know your bodyfat, but it may be an option for you now.
 
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