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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 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?

oh and what does morning temp have to do with? Not sure I follow that? Thanks for the reply though!

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!

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!