Anonymous wrote:I am you pre-transformation. When starting on weightlifting, did you work with a trainer? Follow videos? I don’t even know how to get started but my DEXA scan showed I desperately need to start doing this.
Anonymous wrote:Sure, but I’m no expert. I’m still learning and relying on others’ advice. I’ll give you a lifting day ~ 1600 calories and 110 grams of protein. On non lifting days I eat around 1400 calories by skipping the post workout protein snack. Posters are saying I’m not eating enough so I’m planning to gradually increase calories this month.
I’m pretty happy with my results so far - down 3.3 pounds of fat and up 1.7 pounds of muscle in four weeks.
Breakfast: Coffee with almond milk and marine collagen powder; goat milk yogurt with muesli and pomegranate seeds
Snack (post lifting): Cubed grilled chicken breast dipped in hummus
Lunch: Fish tacos with two tortillas, blackened snapper, cabbage slaw, guacamole and salsa
Snack: Bowl of cereal with blueberries and almond milk plus an almond milk latte from Starbucks
Dinner: Panang salmon and broccoli curry on jasmine rice
Anonymous wrote:OP with an update: I just met with a sports nutritionist who looked at my goals, current diet, bloodwork, sleep habits, reported stress level, and DEXA. It was extremely motivating and helpful.
Her recommendations were all about gaining lean muscle. She felt that losing fat should not be my priority because that will happen naturally by gaining muscle.
Her recommendations:
- 1500 calories and 112g of protein daily, never to dip below 1400 or 100g of protein
- Do not calorie cycle (eating more on lifting days) just try to be consistent
- Plan out meals and track in the mornings so I’m not eating a pile of chicken before bed
- Eat more soluble fiber (snack every afternoon or after dinner) and drink more water throughout the day
- Prioritize rest by sleeping at least 6-7 hours a night
- Lift no more than 4x a week, alternating muscle groups so each gets 2-3 days of recovery, and taking a week off of lifting every 7-8 weeks.
These recommendations are meant for me based on my goals, but I’m sharing in case they are helpful to others.
Anonymous wrote:Two months? You can't make significant changes in two months. Maybe two years.
Anonymous wrote:Two months? You can't make significant changes in two months. Maybe two years.