Hi there,

I am an female athlete that has been training heavily at elite level for the past 6-7years. I have put on a lot of muscle mass through training but recently suffered a spinal injury that required a 5 level fusion. i always bulk up quickly when doing weights which i have started lately (7months post op - one more op to go in dec) but i want to lean out the muscle mass so that i am not carrying so much weight, whilst i am not competing.

i also want to decrease body fat. i am 1.72m and 63.5kg and want to get down to 57-58kg. i am running (usually 1hr)/spinning (1hr)/ or rowing (45mins) 5-6 days a week with weights 1-2times per week. weights are done in supersets and trisets with 20 reps and 3sets (with approx 70% 1RM). the total time is 60-75mins for weight training.

Does anyone have any advice for decreasing muscle mass please?

thanks