Trainer suggested to up calories after i mentioned low energy from being in a deficit for a while. She mentioned that it may allow my body to feel safe to lose more fat.. has anyone experienced this?? I’m having a hard time wrapping my head around how eating closer to maintenance will still allow me to lose fat at the same or even faster rate.
I’ve been in a cal deficit for about 3-4 months now eating at around 1500 cals with 100g of protein.
My starting point:
35% body fat , 125 lbs, and 5 2.
Now after dexa scan:
30% body fat, 124 lbs. -> while strength training 4x a week with 1 day of cardio and about 8k steps a day.
My current problem:
I’m not sure how to keep losing body fat while not feeling dead.
For a while, my nutrition stated above worked, but now I’ve just been feeling unmotivated and more tired both in the gym and outside. Because of that, my personal trainer suggested to increase to 1600 cals and 125 g of protein. And- i’ve also been more mindful of eating more carbs b4 and after my training sesh. However, after 2 weeks i still don’t feel completely like myself before. A couple months ago i had enough energy to do all my physical activities. But now it just feels so difficult and my day to day task outside of the gym also feels difficult. Is this normal ?? She suggested to increase another 100 calories. I don’t mind increasing, but i worry i won’t be in a cal deficit anymore.
Goal :
20% bodyfat?? and gain muscle
Has anyone been in a similar situation??
I’m 5 2 and i’ve been consistently exchanging a pound of fat for a pound of muscle every month (yay!) but it all feels so slow… So for u girls who are progressing more than that what are you doing??
I’ve recently increased my cals from 1500->1600 and protein to 100->125 in hopes of better recovery and muscle building. (and eating more carbs). After 3 months of eating at 1500 my body was getting tired so my personal trainer suggested to do so. I take pictures and ngl i don’t look too different 😭
But for my workouts:
Lifting 4x a week (with 20 min of stairmaster)
1 day of cardio (hr stairmaster)
8-10k steps including the stairmaster i do that day.