25F, 5’4” (165 cm) 62 kg. Hi everyone. I’d really like some feedback on my plan. I can’t afford a personal trainer and I’m not sure if I’m doing too much, as I’ve started feeling exhausted and sick.
Some background first…
I’m currently working towards body recomp. I don’t know my exact body fat percentage, but I know it’s on the higher side as I’ve always looked “soft”, even at my lowest weight.
Over the past few years, I’ve built a healthy and sustainable lifestyle. I don’t smoke, rarely drink, and eat mostly whole foods cooked from scratch. I avoid ultra-processed products at home, but still enjoy meals out every now and again bc I’m a bit of a foodie!
Despite this, I feel really unhappy in my body. I carry weight mostly around my stomach, upper body, hips and arms, and I lack muscle definition and tone, which makes me feel soft and unfit.
I’ve had two periods in adulthood where I was consistently active. Two years ago, I was going to the gym regularly. Later, I did Couch to 5K and really fell in love with running.
But I stopped both times… the gym due to routine changes, and running after catching COVID and experiencing breathing issues.
I’m ready to get serious again. Last week, I created a structured training plan for myself (see below) and started following it 8 days ago. I’m training for a specific goal: to fit into a (UK) size 6–8 dress for a wedding in August.
This is the plan:
Monday - (AM) Run 30 mins (PM) walk 25 mins
Tuesday - (AM) Gym strength training 50 mins
Weds - (AM) Run 30 mins OR Walk 60 mins
Thurs - (AM) Gym strength training 50 mins (PM) Walk 30 mins.
Fri - rest day
Sat - (AM) Gym strength training 50 mins
Sun - Long Walk (1-2 hours)
This time, I’m being honest with myself. It’s not just about being “healthy” …. I realised I genuinely just want to feel good in my body again. I know I feel my best when I’m a bit leaner and stronger and I can fit into that dress.
I started the plan about 8-9 days ago. Then, yesterday I woke up completely exhausted. I couldn’t get out of bed, skipped the gym, and worked from home. Later I went for a run, but came back sneezing with a runny nose (I don’t even have hay fever). I took an antihistamine as a precaution and slept. Today, I feel like my body is made of lead. I don’t know what’s going on. I’m not a hypochondriac, but I am autistic and struggle with new physical sensations and I find it hard to interpret what they mean.
My TDEE is around 1800–1900 kcal/day. I’m currently eating 1500 kcal/on a weekday, and 2000 on weekends (to be more sustainable this makes sense as I socialise on the weekend). And ofc I’m training regularly. The goal is to lose around 1 kg per month.
Am I doing too much? When calculating, this deficit is the only way I can lose the weight I want by August. I just don’t know if I’m running myself into the ground, or if I’m just experiencing a natural shock at going from little exercise to a lot all at once.
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1k17bqe/am_i_doing_too_much_feedback_on_my_plan_please/
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