Realistic Goals ?

[RidgeRunner]

Another Newbie question. At 45 years old, 5'4" 137lbs I MUST lose fat and I know everything says 1% or 2lbs/week maximum. Here is my question though... I would LOVE to build muscle at the same time. How much I am not sure. I am an ectomorph. I am currently lifting 12reps 3sets 3x per week. I'm also doing cardio 3-5 days per week for 20-60 minutes. Can you tell me what I can expect to lose or gain in inches over a period of time? Arms, shoulders, stomach, calves, thighs. Any input would be appreciated.

[CheryleB]

The amount of fat you lose will depend on diet. If you were to consume 500 calories less than you burn each day, you would lose one pound per week.

I find the best way to keep track of diet and figure out what works is to track all of my food intake on fitday.com. Its free and easy to use.

[RidgeRunner]

Thanks for your prompt reply Cheryl. I know 500 calories/day=3500 calories per week=1 lb. What I'm not sure about is the muscle gain. I also LOVE fitday. The one thing I have to keep in mind in using it though, is it's lowest BMR is 1600 calories and my RMR is 1200. Do you have any "typical" stats for muscle gain?

Thanks in advance for any additional input.

[Sabrina_113]

I have been dieting for twelve weeks, with cardio and weight training in my routine, and just added HIIT yesterday to replace some of the cardio.

I have been asking myself the same question a lot lately, what can I expect to gain in muscle weight with my routine? The best answer I could come up with is find a way to record my bodyfat at home and just keep track. I now not only look at the scale, but the scale, my measurements, and bodyfat. It is quite revealing.

I know this really isn't an answer to your question, but I thought you might find something helpful in it. Calipers are available at a variety of prices (I saw one advertised at about $20), plus there are other devices that measure bodyfat.

[RidgeRunner]

Can ANYONE tell me what I can REASONABLY expect to lose or gain in inches over a period of time? Mostly inches in my waist. Any input would be appreciated.