Go Back   Bodybuilding.net - Bodybuilding Forum > >


I Need Some Help/Advice Please



Reply
 
Thread Tools Display Modes
  #1  
Old 02-26-2009, 07:13 PM
ptownbuilder's Avatar
ptownbuilder ptownbuilder is offline
Rank: New Member
 
Join Date: Feb 2009
Location: Pueblo, Co
Posts: 13
Default 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?
Reply With Quote
  #2  
Old 02-27-2009, 06:39 AM
TALO's Avatar
TALO TALO is offline
Rank: Light Heavyweight
 
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,078
Default

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.
__________________
Cheap and good bulk supplements from Canada Protein
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #3  
Old 02-27-2009, 08:45 AM
homerj742 homerj742 is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 89
Default

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.
Reply With Quote
  #4  
Old 02-27-2009, 06:04 PM
ptownbuilder's Avatar
ptownbuilder ptownbuilder is offline
Rank: New Member
 
Join Date: Feb 2009
Location: Pueblo, Co
Posts: 13
Default

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?
Reply With Quote
  #5  
Old 02-27-2009, 06:06 PM
ptownbuilder's Avatar
ptownbuilder ptownbuilder is offline
Rank: New Member
 
Join Date: Feb 2009
Location: Pueblo, Co
Posts: 13
Default

oh and what does morning temp have to do with? Not sure I follow that? Thanks for the reply though!
Reply With Quote
  #6  
Old 02-27-2009, 07:51 PM
TALO's Avatar
TALO TALO is offline
Rank: Light Heavyweight
 
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,078
Default

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.
Reply With Quote
  #7  
Old 02-27-2009, 11:43 PM
ptownbuilder's Avatar
ptownbuilder ptownbuilder is offline
Rank: New Member
 
Join Date: Feb 2009
Location: Pueblo, Co
Posts: 13
Default

Thank you so much!
Reply With Quote
  #8  
Old 02-28-2009, 09:44 AM
ptownbuilder's Avatar
ptownbuilder ptownbuilder is offline
Rank: New Member
 
Join Date: Feb 2009
Location: Pueblo, Co
Posts: 13
Default

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
Reply With Quote
  #9  
Old 02-28-2009, 01:17 PM
TALO's Avatar
TALO TALO is offline
Rank: Light Heavyweight
 
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,078
Default

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.
Reply With Quote
  #10  
Old 03-01-2009, 06:11 AM
homerj742 homerj742 is offline
Rank: Member
 
Join Date: Jul 2006
Posts: 89
Default

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!
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 10:33 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.