Best Program for Leaning Out??

[dollface33]

Hi all,
My main goal is to REALLY lean out. I realize this question might be a bit repetetive for some of you, but I'm trying to get as much detail as possible and not waste any time doing the wrong things. I pretty much just started lifting and I've already done lots of reading, mostly on here. I know the priorities are 1. diet 2. lifting and then 3. cardio. I eat about 90% clean right now and am doing my best to really tweak the diet nice and tight. I'm 5'7" and weigh 180 lbs right now. I eat between 1500- 1600 calories a day presently with macros: 40%C, 40% P, 20% fat. I drink tons of water. My beginning lifting plan, being a newbie and all, is:
Mond- Upper body: Bi's, Tri's, Chest, Back, Shoulders & 20- 30 min moderate intensity cardio
Tues- Lower body: Inner & Outer Thighs, Calves, Hamstrings, Glutes & 20- 30 min moderate intensity cardio
Wed- Abs, 30 min HIIT
Thurs- Upper body: Bi's, Tri's, Chest, Back, Shoulders & 20- 30 min moderate intensity cardio
Fri- Lower body: Inner & Outer Thighs, Calves, Hamstrings, Glutes & 20- 30 min moderate intensity cardio
Sat- Abs, 30 min HIIT
Sun- REST

I could split it up more between days but then I don't really feel like I'm working each muscle group enough. And I'm confused about cardio. I know you don't need much, but I hear that you should have some at least for leaning out... is it better to do the low- moderate intensity or HIIT and why? I obviously don't want to lose muscle...

Any hints or helpful suggestions would be nice. I see so many beautiful women on here with gorgeous cut bodies.. I really can't wait to get there.

Thank you!

[dollface33]

Hi all,
My main goal is to REALLY lean out. I realize this question might be a bit repetetive for some of you, but I'm trying to get as much detail as possible and not waste any time doing the wrong things. I pretty much just started lifting and I've already done lots of reading, mostly on here. I know the priorities are 1. diet 2. lifting and then 3. cardio. I eat about 90% clean right now and am doing my best to really tweak the diet nice and tight. I'm 5'7" and weigh 180 lbs right now. I eat between 1500- 1600 calories a day presently with macros: 40%C, 40% P, 20% fat. I drink tons of water. My beginning lifting plan, being a newbie and all, is:
Mond- Upper body: Bi's, Tri's, Chest, Back, Shoulders & 20- 30 min moderate intensity cardio
Tues- Lower body: Inner & Outer Thighs, Calves, Hamstrings, Glutes & 20- 30 min moderate intensity cardio
Wed- Abs, 30 min HIIT
Thurs- Upper body: Bi's, Tri's, Chest, Back, Shoulders & 20- 30 min moderate intensity cardio
Fri- Lower body: Inner & Outer Thighs, Calves, Hamstrings, Glutes & 20- 30 min moderate intensity cardio
Sat- Abs, 30 min HIIT
Sun- REST

I could split it up more between days but then I don't really feel like I'm working each muscle group enough. And I'm confused about cardio. I know you don't need much, but I hear that you should have some at least for leaning out... is it better to do the low- moderate intensity or HIIT and why? I obviously don't want to lose muscle...

Any hints or helpful suggestions would be nice. I see so many beautiful women on here with gorgeous cut bodies.. I really can't wait to get there.

Thank you!


Wow, 41 people have veiwed this already and no one had anything at all to add? :(

[summertown74]

Hi dollface,
Actually to me it sounds like you're doing everything right, although if you're 5'7" you might actually need MORE calories? It's hard to say, everybody's caloric needs are different. But with that said, it does look like you're doing things right and I would think you should start seeing changes. How long have you been on this program?

[summertown74]

Sorry, also:

Although everyone likes something different, are you feeling satisfied with only 20% fat? For me, 30% fat feels pretty satisfying.

[Fall13]

I think you plan looks fab! Just get that diet 100% clean! and stay consistent.

[dollface33]

Thank you Ladies! I haven't been on this for very long honestly, I'm still trying to get my consistency down.. I just want to be sure it's the right plan to be going after in the first place, you know. As far as eating 100% clean and 20% fat, I really have no problem with it. I feel better when I eat clean and I've gotten pretty used to it, so skipping butter etc doesn't bother me. The only thing that bothers me there is that my fat intake goes up so quickly just from eating peanut butter! I love PB! GRRR.

I'm not sure on the calories really... I can't image eating more than 1500- 1600 calories a day. Eating clean means you eat a lot as it is to even get to that.. fitday.com shows my lifestyle calories burned per day is 2600 because I have a desk job during the day, so I guess eating 1600 is a 1000 calorie deficit. I could definitely use some help with this area of my diet because I obviously want to lose the fat as quickly as I can and not put my body in starvation mode... any suggestions here would be great.

My only issue really has been consistency. I'm going to have to stick it out and see, but I am trying. I even have to get my butt up and be at the gym at 3:30am just to make sure I work out that day and don't let anything else get in they way...

Thank you again for your help!

[loftisra]

fitday.com shows my lifestyle calories burned per day is 2600 because I have a desk job during the day, so I guess eating 1600 is a 1000 calorie deficit.


In MHO...I think you should aim for around 2100 calories a day so that you are only at a 500 calorie deficit. This way you don't burn yourself out, I'm sure it sounds like a lot but at only 1500 calories you'll find in a week or two your body will really start hating you and the cravings will hit you hard. Take it slow, a 500 deficit is all that's necessary for fat loss. Once you notice you arent losing more, recalculate your maintenance and take an additional 300-500 off of that. This way its slow and steady, you don't want to crash.

[dollface33]

I can understand that. I just really don't think I'm going to be ok with only losing 1 lb of bodyfat per week. I mean, any is great, but I'd like to aim for a good solid 2 lbs lost per week.

[kimm4]

Those aren't enough calories for someone with your stats. You will def hit a plateau and progress will stall sooner than later. You need to be around 1800 calories and I would switch up the macro breakdown to 45p/30c/25f or 45p/25c/30f. You're body will do better with lower carbs and more healthy fats. You'll find you have more energy for training and it will help with hunger.

Training looks good, but true HIIT shouldn't last longer than 15 to 20 min with 10 min cool downs. I think using a mixture of HIIT and LISS cardio works best.

Good luck.

[dollface33]

Thank you kimm4. I'll try that out and see how it works for me. How long would you say would make sense to try out a certain macro ratio to determine if it's working for you? Like I said, I'm worried about progress being too slow or not working at all. Years ago I had hired a personal trainer to help me lose fat, and she also told me to stick to 1800 calories but that was when I weighed 154 lbs, not 180...

[kimm4]

Thank you kimm4. I'll try that out and see how it works for me. How long would you say would make sense to try out a certain macro ratio to determine if it's working for you? Like I said, I'm worried about progress being too slow or not working at all. Years ago I had hired a personal trainer to help me lose fat, and she also told me to stick to 1800 calories but that was when I weighed 154 lbs, not 180...

You need to give your body time to adjust. Give it a good 5-6 weeks and then you can adjust from there if you need to.