Help with Diet Plan

Nutrition
1

Hi All, I’m very interested in any advice I can get regarding a diet plan.

Background: 36 year old female, 5’4, 160 lbs. Recent hydrostatic testing puts me at about 25% body fat, with 120 lbs lean mass. I’d like to drop body fat down to the neighborhood of 20%. I lift 3-4x a week, with 30 minutes of cardio thrown in on two off days per week.

I’ve mostly been eating intuitively with lots of high quality lean protein, fruits and veggies, but I’ve noticed my body composition changes seem to be lagging lately and I want to dial in my diet.

Currently considering a 1900 calorie budget with 120g protein. I’m not sure where I should be with fats and carbs. Any input or advice is welcome!

2

If you’re stuck fat loss wise, this is probably the issue. Get a better idea of how much you’re eating.

Also, just my opinion but 120 g of protein daily seems to be on the lower side, especially when trying to lose fat. Probably worth it to bump it up. Carbs/fat ratio doesn’t seem to be that important for fat loss, I would look more into the amount of protein and total calories.

And possibly train harder. That never hurts.

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