Petite 5'1" 108lbs - body recomp

General
1

Hey everyone! I started weight lifting about 4 years ago, but it didn’t work well for my body. My upper body didn’t look good because my bones are small, so without the “pump,” it just looked like extra weight. I stopped lifting heavy weights for my upper body and my arms have slimmed down. However, I can’t do leg presses or squats anymore because of a hip impingement. I’ve been trying to find a way to change my body without heavy lifting. I do Solidcore 2-3 times a week and have added HIIT workouts. Here’s my workout plan:

Sunday: Rest
Monday: Solidcore + 2-mile walk + 15 min stair stepper
Tuesday: Legs + Heavy HIIT
Wednesday: Solidcore
Thursday: Heavy HIIT + light HIIT + 15 min stepper
Friday: Solidcore
Saturday: Legs + Heavy HIIT

Legs + Heavy HIIT workout:
Legs:

  • Hip thrust: 3x10
  • Leg extension: 4x10
  • Lying hamstring or back extensions: 3x10

Heavy HIIT (2-3 rounds):

  • Goblet squat: 10 reps
  • Reverse lunge (20 lb): 10 reps per leg
  • Slow mountain climbers: 20 reps
  • Bridge marches (10 lb weight): 20 reps
  • Kettlebell swings: 10 reps
  • Lemon squeezers: 10 reps

Light HIIT (3 rounds):

  • Squat to front raise (7.5 lb): 15 reps
  • Donkey kicks (resistance band): 10 reps per leg
  • Weight marches (20 lb): 20 reps
  • Plank pull to row (10 lb): 12 reps
  • Dead bugs (7.5 lb): 20 reps
  • Slow mountain climbers: 20 reps
  • Three-leg dog to knee tuck: 8 reps per side
  • Jump squats: 10 reps

I think this plan will work if I stick to it. Right now, I do Solidcore 2-3 times a week and go to the gym 1-2 times, but I struggle with consistency. I feel great until I try to leg press or squat, hurt my hip again, and then can’t do anything for a week or two. So, I’m done with leg presses and barbell squats.

Diet is important too, and I love soda, so I need to cut that out. My usual diet is:

  • Breakfast: 2 eggs, toast, Greek yogurt, and granola
  • Lunch: Meat, white rice, and veggies
  • Dinner: Meat, white rice, or pasta with veggies

I think I need to cut out white carbs. Maybe just have rice at lunch and focus on high fats and protein for dinner? I just want to lose the extra fat around my belly and I’m not sure how to do it. [ I USED CHAT GPT To organize this post]

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2

You’re in the phase of accepting your body. When we examine ourselves closely, it’s easy to notice things we feel need change. However, we must also embrace our bodies and remember that perfection does not exist. I don’t see the fluff you mention. You look healthy. Please appreciate and work on keeping it that way.

3

I’m confused. Are the first two pictures your goals or your current self?

4

Aris said:
I’m confused. Are the first two pictures your goals or your current self?

Haha, all these pics are me. From the front, I look great, but from the side, I feel a bit fluffy.

5

@Devin
There’s no fluff there. Maybe just some bloating and anterior pelvic tilt. I’d suggest cutting out soda because sugar is really bad for you.

6

Cutting out soda might just be what you need, and you’ll likely feel fine.

7

Flint said:
Cutting out soda might just be what you need, and you’ll likely feel fine.

I went a year without soda and still had that fluff :frowning:

8

Devin said:

Flint said:
Cutting out soda might just be what you need, and you’ll likely feel fine.

I went a year without soda and still had that fluff :frowning:

I don’t really see the fluff you’re mentioning, but I hope you reach your goals. If that’s reasonable.

9

@Flint
Check the pictures again and you might notice what I mean lol

10

Devin said:
@Flint
Check the pictures again and you might notice what I mean lol

I scrolled through them. You look like a petite woman with plenty of muscle.

11

Flint said:

Devin said:
@Flint
Check the pictures again and you might notice what I mean lol

I scrolled through them. You look like a petite woman with plenty of muscle.

Thank you! I appreciate it! I guess I just want my stomach to be more toned and I’m thinking that a diet change might help :sweat_smile: looking for advice.

12

You look really tall.

13

Micah said:
You look really tall.

I have long legs lol.

14

Devin said:

Micah said:
You look really tall.

I have long legs lol.

I’m so envious!!

15

A few things stand out to me after reading your post.

Hip impingement can happen with leg press and squats, and whether you experience it depends on how these movements are performed. If pain arises, definitely make changes. With a new workout plan, there may still be some chance of triggering this again, especially with exercises like hip thrusts.
I can’t comment on your form since I haven’t seen it, but it’s just something to keep an eye on. Leg extensions and curls can help as they don’t involve the hip joint and should help you avoid discomfort.

As for diet and recomp, the first step in macros is hitting your calorie and protein targets. After that, distributing the remaining calories between fats and carbs can be where the secret lies—often not how people might think.

You’re clearly committed, which is encouraging to see. Love this for you :muscle:t4::star_struck::muscle:t4:

16

@Cade
Thanks! I definitely know which exercises irritate my hip, so I’m focusing on the ones that don’t.

Regarding macros, I hit over 100 grams of protein daily, with the rest being carbs and fats. I cook with a lot of butter and oil, so I’m thinking of cutting back on that to keep better track of fats. Do you think I should swap out some carb calories for fats? I tried keto for a week and felt great—I ate meat and an avocado or two for lunch/dinner without feeling bloated.

17

@Devin
Got it! You’re on the right track.
Not surprised about your knowledge.

About the macros and carbs/fat split… it’s nuanced, depending on your body type and a few other things. Without more details, I can’t say definitively whether or not you should substitute carbs for fats.

With some reading and critical thinking, you can learn more about this. You seem to be on your way to educating yourself!

The advice you get can vary based on personal experiences that may not apply to you, so remember to consider that.

18

There’s a lot to unpack here, and I’ll try to simplify it!

I’m glad you’re still trying for the gym because muscle building is key for fat loss. You don’t need to lift as heavy as possible; you can choose a mid to higher rep range and push close to failure.

It’s totally fine to keep exercises that feel comfortable for you. For instance, I’ve been doing hip thrusts and hip abduction for six months, changing the rep scheme occasionally. If you have a few favorite exercises that suit you, keep them!

Instead of squats or leg press, leg extensions are a great way to target quads without stressing the hip joint.

If you enjoy HIIT cardio and it doesn’t leave you too sore or drained, keep it! You could consider incline treadmill walking or stair master for a more measurable option. Just keep an eye on your hips, as many HIIT workouts rely heavily on hip flexion, which could cause discomfort. Assess if the calorie burn and fatigue trade-off are worth it, unless you genuinely enjoy that style of exercise.

To see fat loss, your focus should be on preserving muscle mass while maintaining a small to moderate calorie deficit.

Your additional cardio can contribute to an energy deficit, or perhaps you could cut calories by about 200-300 calories.
Also, it doesn’t matter if it’s ‘white carbs’. You can switch from regular soda to diet soda, or replace some of your rice with vegetables, which are lower in calories and high in fiber, eliminating about 250-300 calories from your intake!

Honestly, the solid core seems like busy work that may not add any true benefit to your routine.

The simplest way to lose fat is to:

  1. Follow 3-4 days of quality resistance training.
  2. Reduce your calorie intake by 200-300 calories from your current level.
  3. Increase your step count by 2-4k steps or add in 3-4 days of steady-state cardio that you can maintain.

I personally lost 20 lbs following this plan.

Best of luck!

19

@Morgan
Oof, it seems you haven’t tried solidcore!! It’s a fantastic workout. It’s resistance training on a mega reformer with core focus! I truly love it and burn around 300 calories in about 50 minutes. Think of it as high-intensity resistance training on a Pilates-inspired reformer. My core has never been stronger! I also walk daily, hitting about 7-10k steps. Since I work in the city, I automatically get that lightweight cardio throughout my day. I enjoy HIIT as a break from long weightlifting sessions, but it’s getting too intense for me now. My body can’t handle it.

20

@Devin
Not that I meant to imply it’s not challenging! I respect that it’s tough!! I just meant that for many muscle-building basics, it might not hit all muscle groups effectively. But it’s definitely great for your core and hamstrings!

If heavy lifting leaves you too worn out, that’s fair! If solidcore and HIIT make you happy, tailoring your nutrition can still assist with your fat loss goals.

I live in the city too and rack up many days with over 15k steps! I had to increase my routine from 8k to 12k steps during my fat-loss phase to create the energy deficit I needed. Your body gets used to those 10k steps, so to drive an energy deficit, more steps are often necessary! Consider this, but I understand time and energy constraints can limit you.

The key is to standardize your training and nutrition while driving an energy deficit through small calorie reductions, increased activity, or both! You need to out-burn what you consume.

Then, find the best method for you to achieve that!

I’m certain you’ll succeed!