I Need Some Help/Advice Please
I'm 5'6'' weight 157 pounds, 20% body fat. I want to cut and have abs and be lean. I've been on a 1400 to 1900 calorie diet. I lift three days a week, the other four I run for thirty minutes and hit abs and forearms. The diet is clean, but I haven't lost or become more defined. Any advice?
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You may be on to much of a deflict ? Sounds like your burning quit a bit of calories there in your workouts / cardio.
Maybe increase your cals to 2200-2500 for a few weeks and see what happens. Hard to tell just a guess ! You can try taking your morning temps ( first thing in the morning before you do anything at all ) and see what the average is - do it for 4 days in a row. |
Seems you might be at too much of a deficit, which could cause muscle loss.
Do a search for "Harris Benedict calculator" and punch in the info. When it gives you your calorie intake, decrease it by 300-500. Maybe use fitday.com to track your calories? It's been working good for me so far. |
Seems to me that you could both be right! However, how do I factor the calories I'm buring when I'm say at work, or just walking around or doing every day activities? Even when weight lifting? Or shold i just not worry about how many calories I'm buring?
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oh and what does morning temp have to do with? Not sure I follow that? Thanks for the reply though!
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Morning temp is to find out about your metabolisum.
Low= slower met You should take a look at Harris Benedict calculator , like Homer said. I believe it will give you your BMR and your activity level. If not I have a chart somewhere where you take your BMR and mutiply that by your activity leve ( 1.35 or whatever it is ) to find you daily maintaince calories. |
Thank you so much!
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Here's my diet-
4 Egg Whites 1 Cup Special K 1 Tbsp Peanut Butter 1 Cup Blueberries L Glutamine Meal 2-11:30 A.M. 6 OZ chicken 3 Med. Celery stalks 1 Tbsp Peanut Butter Salsa Meal 3-1:30 PM 4 oz Salmon 1 Cup Green Beans 1 pc string cheese Meal 4-4:45 P.M. 4 oz top sirloin 1 Cup Kidney Beans 1 Cup Brocoli Meal 5-Pre Workout-7PM 4 Oz Shrimp 1 pc string cheese Animal Pack Xtend During Workout Meal 6-Post Workout- 2 Scoops GNC Protein 1 scoop cell mass L Glutamine Meal 7-before bed 1 Scoop Whey |
Pick a thread and stay with that one. :)
I would close one of these ( if I could ) . There is good advice on the other one from solid members. Bottom line is to increase your calories. |
http://www.solid-gains.com/info/4-ha...alculator.html
http://www.freedieting.com/tools/calorie_calculator.htm Not all calculators are created equally, take an average of the 2. and from there just subtract 300-500, no more! |
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