First I want to say that muscle will come, you lost so much that it will come but it will increase that scale number and you need to be prepared to handle that, you won't always look what the scale says since the scale is not all fat weight and you have to keep that in your head always. If you want muscle gain, no matter how little, you will see scale numbers go up but you won't be fat........and you have lost muscle and so will gain it easy to begin so the scale may go up a bit, you don't have fat to exchange it for like in some cases where the scale stays stagnant while you gain muscle and lose fat.
Next, the stuff Dan posts, the links hardway posted are excellent and very general for you to gleen from and customize to YOU, so do make use of it as you research.
You want to train at home most days and do a day at the gym per week right?
You don't want to log food which is fine, I did that too til a few years ago and now I don't again, I only log when a few months out from contest and such, when on intense goals, specific to you would be learning to eat normally without the need to log.
Everyone is diff, I work with one gal who needs to log she is still recovering although out of recovery but it is helping her recover so its part of the deal, we are working her up to intuitive eating and bargaining with a higher cal version of her 'old' eating yet the cals in general are very low and NORMALLY I would be working to get them up intensely but in this case I am just happy she eats so if she stays above 600 cals I am happy and when she hits over a thousand I am very happy and encourage it so without you logging there has to be some type of gradient to ensure you are getting enough calories to support your work and goals. The easiest thing is to be aware of eating every 2-3 hours and ensure some protein is in each meal and I mean real protein, not milk/nuts/beans.....those have protein but are NOT proteins.
If you are not opposed to it, I would at least keep some protein powder around so you can drink up some protein if you don't eat meat or whatever.
Focus on lots of produce and being you are very lean, you can afford fruits and grains just fine, whole food ones, healthy ones but again this is general, when doing a cheat meal, then don't worry about it too much and focus on just getting in 5-6 meals/snacks per day.
Do not fear efas, if you want goals succeeding you need them to help, they help you stay lean, and run right. You have many choices!
Because you need muscle and do not need any endurance cardio for fat burning, we can have fun with it, do anaerobic stuff which helps the shaping. Your lifting can stay moderate if you work body weight too and exercise choices which challenge the muscle, then you can go a bit heavier on the gym day and utilize the equipment.
I would look at things like burpees, jump squats or squat leaps, tuck leaps, lunge leaps, skating side touches, walking lunges, smith lunge and squat all for time, done for speed, height and then later when you do well with them you can hold weights during these. Great shapers and muscle coaxing but to the degree you are looking for.
I would use these and things like 1 min treadmill sprints between sets and that would make a great day or 2 of training blended with stuff like bi curls or chins, tri dips or kickbacks, V sits, crunches, knee raises.
for heavier days, 1-2 per week go for stuff like front squats with barbell, make one day in the gym maybe and then the home day you can do the front squat holding a chair for weight, books sit nice on chairs that are light to make them heavier.......and for gym you do leg press, chest machine which plate loades and at home you can do pushups, various types, gym work for mid rows at home do db rows......stuff like that. so you have a day at gym and day at home doing some heavier muscle work.
Throw in some pilates work with the 2 at home days doing those leaps etc.
btw if you are not hungry, does not matter, you will train your metabolism and reset it to normal by eating 5-6 times per day, every 2-3 hours, not hungry? have a protein drink, water and powder.....this will help and its not fair to train and not fuel for it, not fair to the body. You will not overeat, but don't undereat, balance.....keep repeating that as your mantra. B A L A N C E
Many of the suggestions hardway posted are excellent! She beefed up your version and she sees you need to do look at lifting with a push....her idea of a barbell set is not a bad one at all.............your power 4 - chest press, deadlift, overhead and squat with barbell is essential.
Her advice nutritionally is correct, I assume you don't eat much crap food, processed etc. Balance means you can have crap sometimes! I balance it into my diet a few times per week off season, but took me years to allow that. Its all work and we all have our own time frames.
THERE IS NO BOY SECTION OF THE GYM, and remember, the members at the gym are not all there to see you or watch you, its
you who feels this way but need to rethink THAT..who cares what they all think anyway, who are they any more than you?????.........I had the same thing, so self conscious and yeah some look but overall, people are not there to look at us, they have a life and there own reasons for being there and those who look - you cannot assume what others are thinking.......we can be looking and admire a gal and she may see us as jealous female and she may be thinking, 'wtf is that biatch looking at' when we are actually just admiring so always keep your mind in check. That is what I find to this day to be the hardest part of the ED. You do what you have to to get healthy, you do have that will power....its needed to have an ED, so divert that power into the healthy focus and ditch the rest, let those scary thoughts go when they come.......you will be so proud of yourself.
Sometimes when people look, they are admiring, thinking wow, she can train there and not be shy? wow, or respect from the guys cuz you are actually in there doing something to improve your health instead of out causing trouble and you are not shy about joining them in their section because you need to in order to get YOUR job done, YOUR goals, not anyone elses goals, they look, who cares - let them fail their goals..........you achieve yours and they will be the ones looking at you with envy and inspiration to get their goals met!!!!
your pushups, do them on knees then or toes til failure then knees......they will never get better if you don't practice and as for the tri dips, feet on bench and weight on lap!
your diet is not bad but could be better but we need you to learn to eat food you enjoy and not restrict too much so balance again.....I can make some suggestions but you should also use stuff you like.......I know you probably may have punished yourself in the past not eating foods you like.....again assuming but its a traditional ED thing so....
how to best balance your food item choices?
I am impressed to see you can cheat like the best of us!!! I am impressed, half of the gals with ED I work with use grains or fruit as cheat........so that is a good indicator to me at your stage in the cycle. You are at least not THAT restrictive.
oh and thanks for the posting of the deep squat idea seoinage.......welcome to post here, guys can post here too!!!
Very correct on the deep squat, as long as your knees can take it and you do it with good form.
Okay so far this should help you blend all the ideas and suggestions from us into your plan. We can work on the diet a bit hey? feedback ily?
Linda