Hugo Rivera Transformation Guide

[Snoofle]

Ok, I'm must be extremely confused! I have been trying my best to get help with nutrition and have been reading alot on bb.com. I came across Hugo Rivera's Transformation guide. Now, according to this guide, if a woman is over 12% BF, then she needs to cut below 12% before bulking up. Macros should be 40/40/20, and your proteins and carbs should be 1- 1.2 grams for each pound of lean body weight.

Now, this is the part that gets confusing! I am 5'4", 114 pounds and 14% Body Fat. That puts me at eating a TOTAL of 98-118 grams of protein and 98-118 grams of carbs. Well, there's 4 calories per 1 gram of protein/carbs. Doing the math, that comes to only a max of 944 calories of PRO and CHO and about 189 calories (20%) of Fats. That's only 1133 calories a day.

Do I just don't know what I'm doing, or do these calories seem extremely low?! I need some help here! I'm trying to find a nutrition program to help me lean out and gain muscle. Now, I've been told my maintenance should be closer to 2000 calories (which seems high if I'm trying to lean out me legs).

Can anyone help me with this one?

[Snoofle]

Help anyone?

[Snoofle]

Anyone have any information on the Hugo Rivera Transformation Guide?

[futurebird]

It's not healthy for a woman to go too far under 12% ... I mean some people do... but that is the level of "essential" fat.

Also, you don't look like you're at 14% in you pics. You're really thin and clearly work out and have a some muscle-- so don't get me wrong... but on a woman 14% gives one more muscle definition than you have right now. (anyone yell at me if you think I'm way off base on this.)

All of the numbers in you post are just ... low...

[freebirdmac]

I don't know about that guide, but 12% is a man's number, not a woman's. If you're below 18% start bulking. I'd shoot for 2100-2200 cals at 40/40/20 or 40/30/30.

The problem with being under 18% and still feeling the need to lean out is generally a lack of muscle. If there is any fat to lose, and it's more than 5 pounds, there's your clue.

[Snoofle]

It's not healthy for a woman to go too far under 12% ... I mean some people do... but that is the level of "essential" fat.

Also, you don't look like you're at 14% in you pics. You're really thin and clearly work out and have a some muscle-- so don't get me wrong... but on a woman 14% gives one more muscle definition than you have right now. (anyone yell at me if you think I'm way off base on this.)

All of the numbers in you post are just ... low...

Well, this is ONE of the reasons why I'm getting so confused. I have had my Body Fat % done quite a few times by Personal Trainers of 20 plus years AND Nutritionists with decades under their belt and every time my body fat % comes out between 13 to 15%. This has been with calipers, digital, and all these calculations. So, I don't know what else to believe.

[futurebird]

Well then I'm probably off. :)

14% is crazy low for just normal life. And this stuff about going under 12% just makes no sense to me. Maybe someone else can weigh in.

[futurebird]

http://www.hugorivera.net/blog/women/myths-of-womens-weight-training-and-female-bodybuilding/

"Women?s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. As a matter of fact, if you go below 12 percent body fat, your breast size will decrease."

So he recognizes that breast are a part of the 12% "essential fat" women have. I don't think he'd then turn round and say that women should go under 12% before bulking...

Can you type up the passage in question I'm intrigued. . .

[juliacheh]

Well then I'm probably off. :)

14% is crazy low for just normal life. And this stuff about going under 12% just makes no sense to me. Maybe someone else can weigh in.

Doesn't make any sense to either. How can somebody recommend to go below 12% body fat if this is clearly dangerous and unhealthy?
Also, I agree with you that OP does not look 14% body fat.