Beginner: Is it right?

[AlmasJourney]

Hello, I have been doing workouts at gym a couple of times, been running, bouldering, HIIT at home, Karate, dancing etc. It never lasted longer than 2 months in a row and with no physical result. 

I want to lose weight and gain more muscle. I'm 153cm tall and my weight is 57,7kg. I try to reduce, track and weight my food since 2 weeks ago and also started to regularly go to the gym 3-4/week. I don't know how much I can loose in weight and how much I can gain in muscle. If 57kg is enough in muscle but not in fat... so I don't know what my weight-goal will be. Losing 0,5kg/week means that I only can eat around 1500kcal and I'm trying intermitting fasting (more like 15:9 because of work).

Example what I eat

Meals:

Breakfast at 11.00/12.00

- Porridge: milk, cinnamon, oats, banana, peanutbutter

- Hard bread

(+ extra fruit)

Meal/snack at 17.00/18.00

- Apple/fruit

 - Cornwaffle/cake with cheese x3

Dinner 20.00

- Fish/meat: 150g

- cabbage 130g

- sallad 100g 

- carrot 60g

- mushroom 80g

- cauliflower 80g 

Here's what I have been doing at the gym so far, it takes about 60 min:

5 min rowing warm up 

12 x3 20kg squat 

12x3 rowing Maschine/dumbbell   

8x1 27,5kg and 8x2 25kg  - pull down maskin /lat pull down 

11x3 20kg hip thrust 

11x3 8kg Bench press 

12x3 27.5kg+2.5 back extenstion 

9x3 22,5kg leg press

9x3 20kg triceps press maskin 

11x3 core 

8x3 trx core

2nd:

5 min warm up rowing

5x3 30kg deadlift 

8-7-7 20kg chest workout (don't know the name of it)

9x3 5kg shoulder press

8x3 8kg reverse lunges

12x3 25 kg back extension 

10x3 10kg biceps curl maskin 

8x3 trx core 

8x3 4kg core

What can I changes to make it more effective? Suggestions of other exercises and recipes to be healthier but not less in about but calories. Also not so expensive please. Can I see result in 3 months keeping it like this?

Thank you! 

[Heybales]

If you are eating in a diet - forget about strength training being able to add any measurable amount of muscle.

If you have a lot of fat to lose, the body may not stress out about it - especially if you are new to lifting, so you can mentally know there may be some.

But again - not measurable.

Once the fat is gone - viewable of course.

Now, for 0.5 kg/wk loss rate, or I believe 750 cal deficit about - you have 14-23 kgs to lose?

That would be reasonable rate if otherwise non-stressed out body.

More than that you really increase your chances of losing muscle mass no matter what you are doing.

Now, if you are using Fitbit to figure out how much you burn, to eat that 750 less, at least you are being saved because of issues with the calorie burn side of things.

Of course if your logging is off and you are eating more than you log - that doesn't help.

Good job weighing food - that likely is accurate.

But most of those workouts are NOT best case scenarios for the HR-based calorie burn Fitbit will be using during workouts.

HR-based calculated calorie burn is ONLY best case (and even then with caveats) for steady-state aerobic exercise.

Lifting is anaerobic and HR up and down constantly - opposite.

HIIT is intervals and not steady state, and usually anaerobic - opposite.

Bouldering, karate - ditto.

Running can be steady-state aerobic and therefore good estimate. Unless sprinting for short times. Dancing could be good likely.

So you are for sure getting an inflated calorie burn for most of those workouts. How bad it is depends on how much the HR is going up & down, and how long it is.

Which means you really aren't burning whatever amount daily - but less.

Which means you subtract a deficit for eating goal from an inflated value - not really that much deficit.

Example - my bike ride last weekend reported by HR to be almost 2000 calories, by most accurate watts was 1200 something - 800 cal inflated.

If I'd eaten to goal with inflated value - I would not actually have been eating at a deficit - actually in surplus.

Do that 4-5 times a week - not really in a diet.

I would see no results.

How much weight do you have to lose to healthy weight?

That lifting workout appears to be strength training for the low volume, gaining strength is not the same as gaining muscle - how long have you been doing similar to that routine?

Good set of lifts though - from a program or self-designed?

[emili]

Asking in general is it right, isn't the right question. I think you want to know if it is right for you. well, time will tell on that. Most things about weight loss and activity are try, fail, try, try again, fail and then success. It takes time to figure out what your body will react to or adjust to. If your routine isn't working and you have been doing it for some time, change it up. But not everything all at once. Change up your food first and see if you start to lose more. If that works, change up your activity to see if you can increase your calorie burn or stamina. There are so many resources out there for nutrition and activity that I am positive you will find the right formula for you. You may want to see if you can consult with a trainer or nutritionist to see if they can offer solid advice. In any event, cheers on your journey- I know you will do great. 

[Gryllotalpa]

Hello,

Your starting stats sound quite similar to mine.(155 cm, 58.5 kg) though age probably is not (I am 55). If you are not into really serious bodybuilding ( think Schwarzenegger), you might want to cut down strength training and add some aerobic excercise such as running or bike. What I do with visible results (weight down to 55 after 5 weeks) is combination of the above 3 x per week and some body weight and 6 kg kettlebell excercise.

I also walk part of my commute ( 6 km on most workdays) and do longer hikes from time to time. Walking is surprisingly efficient.

Also you might try to eat earlier in the  day, especially your main meal, unless you regularly go to bed ať 2 AM.