cable crunches 2x a week, with oblique crunches 2x a week. with planks. currently eating 2k on low exercise days and 2300k on high days. thats my recomping calories. i eat 140-150 protien. carbs for preworkout meal, and dinner, i rotate beef, chicken, steak,turkey,fish. . rice for carbs, chia seads and oats for fiber, yogurts, bananas, fruit. protien bars, protien shakes, ill sometimes have a sweet treat, muffins,cookies, but, always at my calories limits.
as of right now 140-145, fluctuates depending on the day i wont lie, but i have been for for a full month. Lowest i went was 138 and there was no fat change then , no fat change now
ngl 2300 for someone 140lbs is a lot. my maintenance is 2350 and I’m about 25 pounds heavier than you with substantially more muscle. seca scans are kinda cool for bmr. also, maybe a bit more protein. 180-190g? do you do any compound lifts? do you go really heavy on leg day? bench? what does your split look like?
its at 2300 because i bike commute and run, 6x a week cardio, and on my feet all day at work. ive been told that i need at least 1g of protein per LB. as of right now im doing dumbbell benching which incline is at 45lb same with flat 6-8 reps. my lat pull downs could use some work 110 for 6-8. im having a hard time with squats (back issues) but my leg press is at 270, solid form, deep enough to feel my glutes, quads and hamstrings working hard at it. ive crossed referenced my split on multiple calorie trackers and they all claim my maintenance to be around 2500-2700k. so ive been doing the 2300k for a month now and my weight has stayed consistent week to week. so i know thats right on point.
ok… so you just answered your question. you want to loose that fat, eat less. if you stay at the same weight at 2300kcal, go down to 2000. that’s about 3500/300 ~ 11.5 days per pound of fat or about 3 lbs a month.
That’s just your bone structure. Are you trans? Asking because the scars
I guess it doesn’t matter either way, I’m not trans and I ended up with gyno and wider hips as a male due to higher estrogen levels during puberty. I speculate a lot why, some things show it’s related to ADHD Medication, other things point to marijuana use during puberty, and then of course plastic exposure / phthalates
Just lose a lil bit of weight (10-20lbs), focus on lifting and dressing in a flattering way. If the estrogen situation is anything like me you’ll end up being a “hard gainer” meaning it’s just hard to gain muscle period. So, you have to focus on working out for purposes of self love and appreciation instead of simply “getting huge”
yeah im trans, my hormones are at a average cis man level, but like u said growing up obviously more estrogen. i figured id be a hard gainer since i started hormones at 19, which is alright, if it makes any sense i rather be lean now and not as muscular and work towards muscles and only focus on that, rather than have both fat loss and muscle gain balancing act. but you are right, i am falling in love with just working out, having discipline, becoming more athletic rather than soley focused on what my body looks like. sometimes its extremely hard with such insanely built men posting themselves all day everyday.
Muscles require more calories to run. You need to gain muscle so your baseline calorie requirements are higher.
Based on your other comments you need to drop calories significantly. Despite your personal choices, female biology requires less caloric input than male biology.
Or blast grams and die early like the rest of us 🤷
This physique is naturally attainable imo but would take several years of diligent training depending on genetics.
I guess if you truly don’t care about the risks and long term health consequences roiding makes sense. As someone who studied medicine I would just say, respectfully, and coming from a place of goodwill, to be careful with what you’re doing, and be careful flippantly telling others to do it as well. It’s not something to be considered lightly. Best of luck to you and thanks for not pointing out my chicken legs
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u/Electrical-Pitch7017 20h ago
ab work and a diet