Hi all,
Looking for a little advice.
I hate to use the hackneyed term 'journey' but I am on a bit of a journey of body transformation and I need some advice from people that know what they are doing!
Background / context
Age 47, overweight 5'6" started at 182 pounds, now 162 pounds and wanting to reach 154 pounds.
Have done a lot of different diets in past - low carbing / fasting etc.
I've been a runner for years ( short runs and half marathons and one marathon)
18 months ago I bought home digital dumbells and a bench and a mat, and was doing 3 x weight workouts a week at home. Gradually building up weights and strength.
In May 2023 I decided to get serious about losing fat and invested in a coach supported 6 week programme to understand the fundamentals. Programme included a calorie target, macro advice, target step count and home workouts.
It was great - I made significant changes and now feel much better physically and also nourished. I have lost 20 pounds, with another 7 to go. In order to maintain I will expect to eat very similiarly.
1700 cals
100-150g protein
8 portions fruit and veg
12,000 steps
3-4 resistance / strength workouts per week
I also started working with a PT once a week so understand better technique, and 6 weeks ago joined a gym and have started lifting using gym equipment 3 times a week ( sometimes more).
The workouts he has designed are generally to build strength and include compound movements ( barbell squats and deadlifts) and I love it. I feel great!!
However, I am more hungry! And struggling to stick to 1700 calories - most days finishing on more like 1900.
So my question is, how do I fuel correctly given I still want to lose 7 pounds of fat, but want to continue to build muscle at the same time?
When I do reach goal weight, I assume I will need to slightly up my calories to continue to build muscle and maintain?
Sorry for the long post - hope someone who knows can help!
I will also ask my PT ( now moved to seeing him 6 weekly!)