.I've been working out (weights 3-4x/week, cardio 2-3x/week) and eating healthier, but don't think I've seen a change in body composition. What am I doing wrong? I'm female 5'6" 135lbs
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and bodybuilder, here’s some professional advice:
Hey im a 19 year old qualified personal trainer and bodybuilder, here’s some professional advice:
1.) firstly how long have you been working out?
you won’t see any results in the first month, and only minimal results in the second month, of consistent training, afterwards you should get something called ‘newbie gains’ in which you will progress at an excelerated rate for the first year or so of training, so make good use of this time.
consistency and determination is KEY. So many of my clients train for 2 weeks, see no results and then quit… it takes many months and YEARS to see a decent return on the ‘investment’ that is your body and physicall fitness.
2.) are you in a caloric defecit/ surplus depending on goals? Seeing your height and weight you likely want to lose fluff weight, so caloric defecit in your case. Eating ‘healthy’ doesn’t mean much in terms of progressing your physique, it doesn’t matter if all you eat is chicken brocolli and rice, if you eat too much of it then you won’t lose any fat and you will in fact gain fat and look worse. It’s all about getting into a caloric defecit and eating less than you burn in a day, that way you will lose fat, and additionally make sure to get enough protien (at least 100 g of protien for you) I recommend 1–1.5 g of protien per lb of bodyweight but since your a female with less muscle mass you can get away with 100 or so. This way you can recomposition your body to build muscle at the same time as losing fat. Work out your maintainance calories, and subtract 500–700 from them, by doing this you’ll lose give or take roughly 1 lb of fat per week, 1 lb of fat is equivalent to 3.5k cals. do this by iether visiting an iifym site and putting in your body stats, or by doing the following-
eat how ever many cals satiates you every day for a week
weigh yourself every day for that week
count the calories that you eat every day for that week
as long as you didn’t gain or lose weight (average weight of course, as your weight will regularly fluctuate due to water weight by as much as 1.5 kg or so within a 24 hour period! Which is why it’s vital to take averages as one day you could weigh 135 and the next you could weigh 137, but you didn’t actually gain 2 lbs of fat you could have in fact lost fat on that day, but you gained water weight due to hormonal reasons, this water weight is impermenant and will leave your body within another 24 hours, thus take averages) like I was saying as long as you didn’t gain or lose weight during that week, the average daily calorie consumption is what your bmi or maintainance calories are. Subtract 500–700 from that number and that’s how many calories you need to eat per day.
3.) are you getting enough sleep? Get at least 8 hours of sleep per night/ day, this is vital for recovery, recovery is vital for muscle growth.
4) are you progressively overloading? This is the most vital weightlifting principle, I won’t explain it here for time constraints reasons, if you want to know more then hire me or search it up online yourself.
5.) have you had your hormones checked? Worst case scenario, and it’s likely not this but better be safe than sorry, you could have low testosterone levels (which can effect both men and women) which will make it almost impossible for you to make muscle gains. Go to an endocrinologist/ doctor and get your blood test done for hormone if your worried about this. If you do have some sort of problem, then really that’s no issue as the doctor will prescribe you something that will help and restore you back to optimal muscle gaining and fat burning efficiency, however it’s vital to know rather than to live the rest of your life at a fraction of its potential simply because you were too lazy to go and do a blood test. Many men and women (men with hypogonadism, which is common and can affect roughly 1 in 100 depending on age, so likely at least a couple of people reading this unknowingly have it, it’s where their testies don’t produce enough, or any testosterone at all) will live their entire lives in medeocraty and lacking without knowing that their quality of life could be doubled simply if they go to the doctor and get what they need prescribed to them. It’s much rarer in women, but definitely not unheard of, more like 1 in 1000.
If you’d like personalised meal or training plans or for me to be your online or in person (depending on where your from) coach, then I’d be happy to, I deal with men women and teens, message me on here or on my Instagram- emil_galant
Hope this helps! Let me know if you have any questions! :D
Thanks for Scrolling
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