NicMilton

Hi,

I'm female. I'm 34 and weight 56 kg and I'm 5"6. I do 4x Interval training on the treadmill per week (28 minutes 1min fast, 1 min slow). I also do strength training 3 times per week. Usually 3 sets of each muscle group 20 reps. I sometimes superset other times not.

I also had a baby 2 years ago. Before the pregnancy I was 53kg and very lean and I'd like to see this again. I'm looking slim-ish at the moment but still flabby and I can't seem to shift it or alter the shape. It's ike I can really feel the muscle quite hard under there but it's covered by this bit of fat which won't shift

Okay so eat really clean food. I eat a lot of fish for protein, soya, tofu, cottage cheese, eggs, etc and all healthy fats like from nuts, seeds, olive oil etc and also for carbs brown rice, bulgar wheat, lentils, veg, fruit etc. I don't touch tea, coffee or alcohol or sugar and definitely no sweetener or synthetic/processed foods.

Okay so all the time I hear people saying about ratios and have seen Protein, carb, fat ratios around like 40:40:20 or 40:30:30 and even 40:45:15 changing to 65:15:20 over 4 weeks.

OKay I have NO idea which ratio to follow and whether I should carb cycle or not. My BMR comes out as 1345 calories. Can anyone help me with any recommendations for what will help me?

plums_jp

Built??? I think its time for your expertise

ON A 24/7 BULK....