I met my goal, now what?

[seriouslyfit]

Well, I met my goal, thanks to the wonderful support I got in this thread!!!! As stated in a previous thread, my goal was to lose bodyfat, but without losing weight. I followed a clean diet and eight weeks later I am happy with my results. I followed the exercises in the shadow project however I did not take the supplements, (just couldn't stomach it). My bodyfat went from about 23% to 18% and everyone I encounter tells me I look a lot leaner however I've only lost about a pound. I know 18% is probably high for some of you but I like my proportions and I would like to keep the butt that I do have. My ultimate goal was to get a flat tummy and that has been achieved, and I can even see my abs a little!!!!!! My question is what's next. I would like to, for the most part, maintain where I am now however I love lifting and I would like to continue lifting heavy in hopes to gain more definition over time, especially in the rear. How many calories and what should I be eating. I would probably like to get my bodyfat to 17% but over time. There's no rush to meet that goal. How much cardio should I be doing? I basically need advice on how to maintain. I'm so used to eating and exercising the way I am now, I have no idea how to tweak my regimen. Any suggestions would be soooo greatly appreciated! This is where I am currently and what I'm doing. I know I want to add more muscle but I don't want to get any leaner!!

Weight: 140
Height:5'5
Calories burned at complete rest 1588 (according to my fitness assesment)

I currently eat between 1500-1700 calories per day. I exercise 4-5 times a week. I do HIIT for 25 minutes three times a week and steady state one day a week. I lift four days a week.

Thanks in advance!!!

 

[seriouslyfit]

Bump

 

[*Bunny*]

Sorry Im so busy and I have to STUDY!!! But I didnt want you to feelt left hanging....

GREAT JOB on meeting your goal!!!!


S's project ran 12 weeks I thought, why didnt you finish it? I think mine ran 12 weeks? If you are still seeing progress I wouldnt change anything. Maybe redo some of the workouts you liked the best?

The better your diet, the more abs you will see.. Keep up the great work!!!

Again I wouldnt change anything until you hit a plat or if you are looking for something else to follow, maybe throw out some ideas of what you liked best and someone can come up with a split for you? WHy fix whats not broken I guess is what Im sayin...

Got any pics to post?

again nice job !

 

[florencia]

I agree with Bunny ^^^ Post some pics! And don't fix it if it's not broken!

 

[jenscats5]

Well if you no longer want to continue to lose bf - which under S's program is 10-12x bodyweight.....maintenance/adding muscle is about 13-15x your bodyweight. So maybe cut back on 1x a week of cardio and add a tiny bit of calories......if you gain too much, cut back again.....

 

[seriouslyfit]

Sorry Im so busy and I have to STUDY!!! But I didnt want you to feelt left hanging....

GREAT JOB on meeting your goal!!!!


S's project ran 12 weeks I thought, why didnt you finish it? I think mine ran 12 weeks? If you are still seeing progress I wouldnt change anything. Maybe redo some of the workouts you liked the best?

The better your diet, the more abs you will see.. Keep up the great work!!!

Again I wouldnt change anything until you hit a plat or if you are looking for something else to follow, maybe throw out some ideas of what you liked best and someone can come up with a split for you? WHy fix whats not broken I guess is what Im sayin...

Got any pics to post?

again nice job !

Thank you! I need to buy a digital camera so that I can post pics. The reason I stopped was because I felt I got a little too lean and I started to notice my butt shrunk considerably. I know it sounds crazy but I didn't want to lose everything back there so I thought that maybe I should change something up. I enjoy challenging myself, and I like the Shadow project because the intensity constantly increases and it's not the same exact thing week to week. I think I will continue this, just as long as I don't lose everything in the rear!! If not losing to much more bodyfat means I get to keep my butt then I'm willing to sacrifice

 

[*Bunny*]

keep us posted please

 

[florencia]

 

[Anthony Roberts]

I met my goal, now what?

I coach a collegiate level team, and I always tell them not to set goals, but to set standards. You meet a goal and it's over when it's accomplished, but you live up to standards forever.

Their original "goal" was to win their division. Instead, I set a standard of play....since then, nobody in their division/Union has beaten them, they've won the biggest collegiate tournament in the country, and about 3-4 others. They live up to a self-set standard of excellence, and never set goals now...and they've hardly lost a game in the last 2 years.

 

[s8nlilhlpr]

Thank you! I need to buy a digital camera so that I can post pics. The reason I stopped was because I felt I got a little too lean and I started to notice my butt shrunk considerably. I know it sounds crazy but I didn't want to lose everything back there so I thought that maybe I should change something up. I enjoy challenging myself, and I like the Shadow project because the intensity constantly increases and it's not the same exact thing week to week. I think I will continue this, just as long as I don't lose everything in the rear!! If not losing to much more bodyfat means I get to keep my butt then I'm willing to sacrifice

Add some heavy, deep squats in! Those will help your butt considerably! better to have some nice lean muscle anyways!

Congrats on your progress, wish I had the dedication to drop BF% that you have!

Instead of looking for a new bf% or weight to hit, why not start with some weight goals? AKA try to squat bodyweight, 20 chinups, etc.