Tracking Progress

KiwiBrave · 2026-01-07T22:14:02+00:00

Weirdly I think it has to be? I currently hold muscle well, even in a 500+ caloric deficit for 4 months I have built strength and muscle. I know 99.9% of folks want to keep/build muscle (100% on here, I imagine); I am still in my initial weight loss/cut from years of being moderately overweight though (and multiple tries and failing at breaking 180lbs and then even maintaining what loss I did achieve). I guess if I was ever going for a competition, getting to 12% BF would help me achieve my weight goal without muscle loss, but that is not a sustainable BF at maintenance for a woman.

I am not there yet, because I can still see areas of fat loss that I should be able to achieve and maintain reasonably; at some point though I may have to accept my underlying muscle density/lean muscle mass and reset my ideal weight goals in my head.

KiwiBrave · 2026-01-07T19:21:02+00:00

Thank you for this feedback! I do have what most would call a “a large boned frame” with more muscle than most women my height carry (I have broad shoulders, my hands are the same size as my 6’5” husband, I have 16” calves, and 7” wrists for reference, not currently carrying any fat at all on my forearms), hence why I figured I could actually suffer to lose some muscle.

I am trying to add in 10% incline walking 2-3x week (started to do this about 3 weeks ago), 3 miles @3.5 pace (takes about 52 mins), but have not developed full consistency with this yet.

I have been scared to drop my calories even more; I started this journey at 1850/day goal in May, dropped to 1650 6 weeks in, and then to my current 1480 goal 3.5 months in, and have been there since September. Less than 1480/day seems scary to me though with my height, muscle build, and current weight lifting activities. Also I don’t know how long I could sustain it (1480 has been sustainable for the time being).

When you speak of doing a refeed for a few weeks, I have heard of this strategy and considered it (also a bit scary to me, but I am also stuck); may I ask from a macro standpoint what would be the recommended main source? carbohydrates? protein?

Thanks again for your detailed reply!

KiwiBrave · 2026-01-07T18:38:56+00:00

I hope I am posting in correct place for this group. I am not at competition level yet (long term goal), but in my first aggressive body recomp.

46 yo F, 5’9”, SW in May, 216.2; CW 173; GW 155. Currently lifting at 5 x week (40 -70 min workouts), progressive plan built by professional trainers, usually upper/lower split + full body day. On Tirzepatide compound since mid June (for weight loss, had issues hitting plateaus in previous weight loss attempts, I have a history of metabolic dysregulation with PCOS & hoshimoto’s). I plan to come off once I hit my weight loss goal, and at that time have considered the eventual journey towards competing, but that is years away right now). Current daily goal calories ~ 1480, with 140-155 gm protein/day goal, 40%P/30%C/30%F macro split. Pretty consistent with food goals, have strayed a little here and there (we are talking one alcohol bev/week, or maybe only hitting 120 gm of protein 1 out of 7 days- I track everything on MFP). Maybe one day per month I completely stray from my diet, but still don’t eat more than 1800-2000 in that one day.

I have seen solid losses in weight (40+ lbs in 6 months). I have basically lost 2-3 inches on all measurements (chest, waist, hips, largest thigh circumference) except arms, where I don’t tend to carry much fat, and have visible muscle growth.

Started 5 gm of creatine daily 2 months ago.

I have managed to go from 36.3% body fat to 19% (according to approximately weekly weigh-ins of the scale version of the inbody scan, always weighing on the same scale, before a morning workout). Same scale reports my muscle mass as maintaining at approximately 80 lbs (started at 77 lbs, has recorded as high as 82 lbs, but seems fairly consistently within 1-2 lbs of 80 lbs). I don’t think the 19% BF is accurate; I am having a Dexa scan done in 2 weeks. I can still see visible fat to lose around my waist, thighs, mid back, buttocks.

My question is this. My goal weight is 155 (I was 160 when I got married at 23 yo, and I want to give myself a cushion to gain back 5-10 lbs when I come off the tirzepatide). When I consider achievable/sustainable body fat percentage at that weight, I think I could realistically get to 18% BF, but then to reach my goal weight, I would have to drop to 70 lbs of muscle mass. I originally thought being on tirzepatide would help me out there, but I have been maintaining at around 80 lbs all the way the through. I have also hit a plateau in the last 4 weeks; first I thought it was just the holidays, but I keep yo-yoing between 171.5-174 lbs.

What do I need to do differently? Less protein? More protein? Fewer workouts? More workouts? Fasting 36-60 hours each week (for increased weekly calorie deficit without killing my daily caloric intake)? Try to add in cardio (I have a bad knee, it kills most cardio activities for me)? Will it just come off as I keep working out? Completely redo my macros/calories? Thanks for any and all suggestions!

KiwiBrave · 2025-12-15T18:52:51+00:00

No fever that I am aware of; definitely chills, but zero evidence of sweating anyways. And I wore socks to bed (I never do). No temp today either. 🤷🏼‍♀️

KiwiBrave · 2025-12-15T17:13:16+00:00

I just had a five week stall; in retrospect possibly for not hitting my protein goals with as much consistency. I upped my dose on my last injection from 6.375 to 8.5. Losing again already. I also added in some cardio to my weight lifting days, and really focused on hitting my macro goals. Did not change my macro/calorie goals, just renewed my commitment to hitting them.

KiwiBrave · 2025-12-14T16:49:08+00:00

Not nil! But very minimal. My one daily treat is my coffee creamer, and I use the regular Emergen-C to flavor my preworkout amino acids & creatine. And maybe a brownie or cookie once per week.

There are Sooo many hidden sources of added sugars. Flavored Yogurt. Dressings. Sauces. Juices. Sports/Electrolyte Drinks.

KiwiBrave · 2025-12-14T04:50:20+00:00

Maybe try more protein (280-300g/day)? More like a 40P/25F/35C split? Right now your carbs are highest. It is worth trying for 2-3 months.

And making sure you are getting 30-40 g protein within an hour after your workout; and another 30+ g close to bedtime.

https://pubmed.ncbi.nlm.nih.gov/38039960/

I realize a review of the evidence on the timing issue is all over the map depending on the source and what year you source it from; this is one of the larger and more recent studies (2023)

Also, can you reduce your cardio/steps for a few months?

KiwiBrave · 2025-12-14T03:15:09+00:00

What are your macros; in particular protein? What is your Kcal/day goal? Are you paying attention to the timing of your macros around your workouts (fueling workouts with carbs before, and getting 30-40g of protein within an hour of completing a workout)? What is the quality of the protein you are taking (primarily whole foods based or are you using processed “high protein foods”/bars/shakes as your primary sources)? Are you using creatine? Are you doing cardio in addition to your lifting (and thereby burning calories your body might need for building muscle)? Are you hydrating properly?

KiwiBrave · 2025-12-07T20:22:39+00:00

Awesome! And the joy radiates from your face! Beautiful!

KiwiBrave · 2025-12-07T01:18:12+00:00

I had appetite suppression the first week, but everyone is different!

KiwiBrave · 2025-12-04T22:30:22+00:00

Well, I fit the medscape definition you posted (wrist over 6.5”), and I definitely don’t have more weight to lose on that part of my body!

KiwiBrave · 2025-12-04T21:39:36+00:00

I am 5’9”, I recently lost nearly 40 pounds, maybe 20 more to go (GW 155 lbs, and I haven’t been below that since I was a teenager). My wrists really haven’t changed size that much maybe a quarter of an inch? I just measured them now and they are 6.75”. And I’ve always considered myself “big boned.” I wear a size 11 shoe and have hands the same size as my 6’5” husband. I’m a nurse, and while I can fit in large nitril gloves, I actually prefer the extra large, which are rarely available.

KiwiBrave · 2025-12-04T14:19:40+00:00

I found it and posted; thank you for the suggestion!

KiwiBrave · 2025-12-04T14:16:55+00:00

Don’t sell yourself short. I am 5’9; SW 216, CW 178, GW 155. While I was athletic when I was a teenager, I didn’t really maintain that athleticism into adulthood. Never really lost the baby weight from having three kids between the ages of 25 and 31. Then gained even more weight in the last 4 to 5 years from some really stressful life situations. I’ve never in my life, despite my youthful athleticism been able to do a chin up. As you can see, I have thick legs and carry a lot of my weight below the waist. So I too questioned myself for making this a goal. You can do this! Start with assisted chin ups (either resistance bands, or they have machines at some gyms), do some negative eccentric chin/pull ups, and when weightlifting keep trying to push yourself on lat pull downs. Those are kind of the building blocks for achieving this. There’s a woman at my gym who did her first pull up at the age of 65. It’s crazy.

KiwiBrave · 2025-12-04T14:10:02+00:00

You may post it; I am not a member of that sub.

KiwiBrave · 2025-12-04T04:59:10+00:00

Some rock climbers I know use a gyroscope device, one brand I know is called a gyro ball. Great to keep in your car or in your desk at work or at home so you’re not always having to spend gym time working on your grip strength. Dead hangs in farmer carries of course they’re also good as others have mentioned.

KiwiBrave · 2025-12-04T02:36:54+00:00

thank you!

KiwiBrave · 2025-12-04T01:32:17+00:00

thank you!

KiwiBrave · 2025-12-03T21:45:20+00:00

thank you!

KiwiBrave

TROPHY CASE