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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?
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.
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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?
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.