Hi everyone,
I'm new here and would love some feedback on my workout and questions so I can really start seeing results.
Currently I am 5'4", 135#, female, 23, with body fat~22%.
I eat about 1700 kcal per day (that's my amount for weight loss- the maintenance amount I need is 2200 according to calorie calculators), I aim for 50% carbs, 25% pro, 25% fat but usually go over on fat.
I workout 4 days/week with 30 minutes of weight lifting (5 exercises, 3 sets of 8 reps) + cardio (about 30 min running/elliptical).
For my weight lifting, I have 3 days that I rotate (legs/abs; chest/triceps/shoulders; biceps/back). I do mainly compound exercises.
I've been lifting for 4 months now and my body fat hasn't really decreased (which I want to decrease!), and I've only gained 0.5" on my bicep that's measureable.
-I've heard it's counterproductive to do cardio and weights on the same day.
So should I change my workout, say to 4 (or even 5?) days of lifting, and then do cardio only on non-lifting days? Since my BMI is normal (but on the high end), is it more practical to focus on weight lifting?
-Should the cardio be high intensity, shorter duration?
-An online calorie calculator said I need 2500 cal or so to gain muscle mass...this is a lot more than I eat now and I'm afraid I'll get fat off of this! Do I really need 2500 or can I try 2000, since I now eat about 1700? If I do increase calories, should I have them right after my workout?
-What is the ideal macronutrient ratio for muscle gain?
-Can I do ANY cardio on lifting days (even a little), since I do want to lose body fat, or should I do none at all?
-Must I change the type of cardio I do to shock the body?
-Must I do this with weights? I don't want to make a whole new plan to change it up, but I know I have to after a month or so, so what are some easier ways to do this?
Thanks so much for any feedback.
I'm new here and would love some feedback on my workout and questions so I can really start seeing results.
Currently I am 5'4", 135#, female, 23, with body fat~22%.
I eat about 1700 kcal per day (that's my amount for weight loss- the maintenance amount I need is 2200 according to calorie calculators), I aim for 50% carbs, 25% pro, 25% fat but usually go over on fat.
I workout 4 days/week with 30 minutes of weight lifting (5 exercises, 3 sets of 8 reps) + cardio (about 30 min running/elliptical).
For my weight lifting, I have 3 days that I rotate (legs/abs; chest/triceps/shoulders; biceps/back). I do mainly compound exercises.
I've been lifting for 4 months now and my body fat hasn't really decreased (which I want to decrease!), and I've only gained 0.5" on my bicep that's measureable.
-I've heard it's counterproductive to do cardio and weights on the same day.
So should I change my workout, say to 4 (or even 5?) days of lifting, and then do cardio only on non-lifting days? Since my BMI is normal (but on the high end), is it more practical to focus on weight lifting?
-Should the cardio be high intensity, shorter duration?
-An online calorie calculator said I need 2500 cal or so to gain muscle mass...this is a lot more than I eat now and I'm afraid I'll get fat off of this! Do I really need 2500 or can I try 2000, since I now eat about 1700? If I do increase calories, should I have them right after my workout?
-What is the ideal macronutrient ratio for muscle gain?
-Can I do ANY cardio on lifting days (even a little), since I do want to lose body fat, or should I do none at all?
-Must I change the type of cardio I do to shock the body?
-Must I do this with weights? I don't want to make a whole new plan to change it up, but I know I have to after a month or so, so what are some easier ways to do this?
Thanks so much for any feedback.