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Hello, I am 29F, SW 260, CW 238. This is my 3rd try losing a significant amount of weight. In 2018 I went from 280 to 180 by significantly cutting calories to under 1000 a day. I regained, and after pregnancy and breastfeeding, climbed to 330 lb by 2023. From mid 2023 to late 2024, I got down to 220lb by using Ozempic. I stopped using, and regained AGAIN to 260 lb, which has brought me here.
This time, I am trying to do things the healthy way and do a body recomp. I have been working out 4 to 5 times a week, hitting 7500 steps minimum, and logging calories. I just want to be sure I have everything dialed in for optimal results.
My calorie intake averages 1500 to 1800 a day. I try to hit 130 g of protein, , about 150 g carbs, and under 55g fat. I can add screenshots of calorie intake per week in the comments.
I will add my weekly workout routine below.
Pull
Monday
Elliptical Trainer
Set 1: 1.2 mi - 25min 0s
Pull Up (Assisted)
Set 1: 135 lbs x 11
Set 2: 135 lbs x 8
Set 3: 135 lbs x 6
Seated Cable Row - V Grip (Cable)
Set 1: 92.5 lbs x 10
Set 2: 92.5 lbs x 9
Set 3: 92.5 lbs x 8
Lat Pulldown (Machine)
Set 1: 92.5 lbs x 12
Set 2: 92.5 lbs x 12
Set 3: 92.5 lbs x 8
Rear Delt Reverse Fly (Machine)
Set 1: 40 lbs x 10
Set 2: 40 lbs x 8
Set 3: 40 lbs x 6
Bicep Curl (Dumbbell)
Set 1: 30 lbs x 10
Set 2: 22.5 lbs x 11
Set 3: 22.5 lbs x 10
Gorilla Row (Kettlebell)
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Set 3: 25 lbs x 10
Glutes and hams
Tuesday
Romanian Deadlift (Barbell)
Set 1: 80 lbs x 10
Set 2: 80 lbs x 11
Set 3: 80 lbs x 7
Sumo Squat (Kettlebell)
Set 1: 40 lbs x 13
Set 2: 40 lbs x 14
Set 3: 40 lbs x 12
Seated Leg Curl (Machine)
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 10
Hip Adduction (Machine)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 10
Set 3: 55 lbs x 8
Hip Thrust (Barbell)
Set 1: 110 lbs x 12
Set 2: 110 lbs x 12
Set 3: 110 lbs x 12
Glute Kickback (Machine)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 10
Treadmill
Set 1: 1 mi - 20min 0s
Push
Wednesday
Elliptical Trainer
Set 1: 1.3 mi - 25min 0s
Chest Press (Machine)
Set 1: 55 lbs x 11
Set 2: 55 lbs x 10
Set 3: 55 lbs x 9
Incline Bench Press (Smith Machine)
Set 1: 60 lbs x 8
Set 2: 60 lbs x 6
Set 3: 55 lbs x 6
Seated Shoulder Press (Machine)
Set 1: 30 lbs x 9
Set 2: 30 lbs x 9
Set 3: 30 lbs x 7
Lateral Raise (Dumbbell)
Set 1: 12 lbs x 14
Set 2: 12 lbs x 11
Set 3: 12 lbs x 8
Triceps Pushdown
Set 1: 40 lbs x 12
Set 2: 40 lbs x 7
Set 3: 35 lbs x 10
Chest Fly (Machine)
Set 1: 60 lbs x 10
Set 2: 60 lbs x 8
Set 3: 60 lbs x 10
Abs
Thursday
Treadmill
Set 1: 1.2 mi - 24min 0s
Cable Crunch
Set 1: 72.5 lbs x 15
Set 2: 72.5 lbs x 15
Set 3: 72.5 lbs x 15
Cable Twist (Up to down)
Set 1: 32.5 lbs x 15
Set 2: 32.5 lbs x 15
Set 3: 32.5 lbs x 15
Plank
Set 1: 30s
Set 2: 40s
Back Extension (Machine)
Set 1: 140 lbs x 15
Set 2: 142.5 lbs x 15
Set 3: 145 lbs x 15
Torso Rotation
Set 1: 112.5 lbs x 10
Set 2: 112.5 lbs x 10
Set 3: 112.5 lbs x 10
Glutes quads
Friday
Treadmill
Set 1: 1.2 mi - 25min 0s
Leg Press (Machine)
Set 1: 150 lbs x 15
Set 2: 155 lbs x 13
Set 3: 155 lbs x 12
Bulgarian Split Squat
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12
Leg Extension (Machine)
Set 1: 82.5 lbs x 10
Set 2: 82.5 lbs x 10
Set 3: 82.5 lbs x 10
Hip Abduction (Machine)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12
Set 3: 160 lbs x 12
Hip Thrust (Barbell)
Set 1: 115 lbs x 12
Set 2: 115 lbs x 12
Set 3: 115 lbs x 12
Calf Extension (Machine)
Set 1: 170 lbs x 15
Set 2: 170 lbs x 15
Set 3: 170 lbs x 12
Good Morning (Barbell)
Set 1: 55 lbs x 13
Set 2: 55 lbs x 15
Set 3: 55 lbs x 10
This is this weeks weight and reps. I do try to add either weight or reps each time I do a set.
Goals are to gain muscle, and lose fat.
Please point out any helpful adjustments!