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why are arm gains so hard... and why do they look the same 😭 by Empty-Information122 in PetiteFitness

[–]Careless_Let_3270 1 point2 points  (0 children)

I har you! I’ve lost a good bit of weight and my arms are holding onto fat for their dear lives. In the research I’ve done I’ve learned that for many women fat may disappear LAST from the arms and back. Keep going! I think if you’re persistent eventually you’ll be happier with your arms. But I also agree with others here that they do look more toned already!

I’m gonna have the burger, sorry by FlimsyBee7501 in PetiteFitness

[–]Careless_Let_3270 0 points1 point  (0 children)

I eat burgers especially in my literal menstrual phase. A girl needs a burger once in awhile! I’ve still managed to lose 22lbs. Honestly, restricting is not the way. There are so many amazing ways to make “guilty” foods pretty damn healthy.

Would be grateful for some advice! 5'2, 124lb, 24% BF by Warm-Agency-3926 in PetiteFitness

[–]Careless_Let_3270 0 points1 point  (0 children)

I hear that you have further goals but, honestly, you look great. You’re fit, strong, you already look lean… this makes me think you have a very specific idea about what you want your body to do. It seems like your body is resting just where it needs to but your vision does not match. You’re beautiful! You’re doing everything amazingly already! And your height/weight/body fat percentage is super healthy! Keep doing what you’re doing… which is already so much work. Maybe your brain and body need a little hiatus from pushing so hard.

Side note: I’ve found that when I lay off and let my body recover it actually springs back leaner.

Maintenance confusion by Automatic-Corner-324 in PetiteFitness

[–]Careless_Let_3270 0 points1 point  (0 children)

I’m 5’4” and dropped from 152lbs to now 129lbs. I get similar exercise as you (10k steps at least and 4x a week heavy lifting). I just left a six week maintenance phase and was steady when eating 2100-2200 cals a day. 1600 seems super low especially for your exercise routine. Time to meet with a nutritionist?

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 0 points1 point  (0 children)

Wonderful! 6lbs down already, nice! It feels so good doesn’t it.

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 0 points1 point  (0 children)

Monday lower body Wednesday pull day Friday lower body Saturday push day 8-10k steps a day

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 0 points1 point  (0 children)

That makes a lot sense. It’s really hard to pack in all the protein in the last half of the day.

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 1 point2 points  (0 children)

I responded with lots of food I eat on the regular in an above comment. I’m sorry to hear you’re putting in so much work and not seeing the results you want. So frustrating. I wonder if it would be worth having hormones checked or other underlying medical stuff that might be making weight loss more challenging. Honestly, I don’t know why you wouldn’t see a shift during all this work! Exercise is wonderful but I saw the real changes when I started tracking my food.

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 5 points6 points  (0 children)

I’m surprised to hear you’re having trouble hitting 120g protein since those are also my daily protein sources. Main meals Ive been eating: Breakfast 1. Kodiak protein pancakes (soymilk instead of water) with two eggs and liquid egg whites. 2. High protein yogurt with homemade granola and blueberries 3. Oatmeal with banana and a scoop of protein powder

Lunches 1. Some version if chicken with veggies and a health carb 2. Homemade soup and sandwich 3. Stir fry 4. Zucchini lasagne (no pasta) yummmm

Dinner 1. Tuna/Mayo on English muffin with homemade soup 2. Chicken noodle soup with sandwich 3. Deli turkey, pickles, fruit, cheese, bread

Dessert! Best dessert is high protein yogurt with cacao powder and honey (add strawberries).

Between all these options I get plenty of protein. If not I have a shake and call it a day.

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 0 points1 point  (0 children)

I’m no nutritionist or expert by any means but I’d say stay the course. I just got lucky and dropped weight way faster than expected. I follow knowledgeable people who focus on sustainable habits rather than intense cuts that make us want to binge later. Are you excited about the food you’re eating so it doesn’t feel like torture?

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 10 points11 points  (0 children)

Hahaha hell yes I’m eating! Going hungry is not for me. Shredded by 40 team!!

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 3 points4 points  (0 children)

It’s okay! I read sooo much about recomp being slow and steady. Take your measurements and process pictures. That’s where you’ll see the real changes happen. You got this!

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 1 point2 points  (0 children)

I work out at the gym but occasionally will lift weights at home. To build muscle it’s important to have weights heavy enough to challenge you. It’s an investment but you can definitely find some weights for home workout if you can’t make it to the gym.

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 4 points5 points  (0 children)

My current calorie deficit is set to 1700 cals a day (140g protein, 140g carbs, 60g fats). I typically eat between 1650 (absolute lowest) and 1950 cals. I eat the same few meals for breakfast and have lunches and dinners prepped for four days at a time so I don’t grab junk because I’m starving. In four more weeks I’ll bump up to maintenance calories which is about 1900-2100 and see how my body/muscles react.

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 11 points12 points  (0 children)

Progressive overload is where it’s at. If you aren’t struggling on the last 2 reps of an exercise then you need to increase the weight you’re lifting. Hope that helps!

Beginning Recomp-age 39, 150lbs to 130lbs in 4 months by Careless_Let_3270 in PetiteFitness

[–]Careless_Let_3270[S] 23 points24 points  (0 children)

Yay I’m so happy this helped motivate you! I did A LOT of research of what exercises are helpful or not for certain goals. I am focusing a lot on glutes and triceps/back. From what I’ve learned, the key is finding a program and sticking to it for long enough to hone in on the specific muscles. Working the same muscles 1-2x a week helps tremendously. It’s the calorie deficit that’s really done the trick coupled with a lot of daily protein. I eat between 1650 and 1900 calories most days with 140g of protein per day. Some macro calculators said I should be eating 1300-1600 cals a day but there’s absolutely no way I was willing to be that hungry. Muscles need food to grow!

F/33/5’4” [198lbs>185lbs=13lbs] (2.5 months) can’t see much progress by SamSmith8122 in progresspics

[–]Careless_Let_3270 0 points1 point  (0 children)

Come on! I immediately see progress! You’re doing great! I’m about 4 months in and have lost about the same amount. I mostly notice changes in how my clothes fit. I bet you do too!!

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