my body fat dilema

[IronCitGrl]

I think right now the best thing to do would be to track your calories on a site like fitday or sparkpeople. You say you have cheats but it's really easy for a cheat to get out of hand. You can easily eat 1000+ calories in one sitting eating calorie-dense, crap foods (which is usually what cheat foods are). These cheats could be throwing you back to a calorie surplus which would explain the weight gain. Otherwise the heavy lifting would explain the weight gain.
Also if you increase your calories you probably won't end up cheating as much because you aren't starved for nutrients. And like Kimm said you need a good macro balance like 40%protein/ 30% carbs/ 30% fat. If you eat a little MORE wholesome, unprocessed, clean foods during the week then you won't end up eating so much crap on your cheat and you may not even need to cheat.
On days you do have a cheat meal it should ideally only bring you to maintenance or just slightly above maintenance.

[kimm4]

People try to make this way more difficult than it is when figuring out calories. Because I have more muscle mass I can eat more food when trying to lose fat...since when? I burn this many calories at the gym, or I'm on my feet all day chasing around kids, or I'm busy cleaning the house, blah, blah, blah...this stuff means nothing to me when figuring out calories...and if you think it makes a huge difference you're totally kidding yourself.

If you're into running, cycling or a serious triathlete...then yes things need to be looked at differently.

The numbers I gave were for the OP...no one else on this board...so for the people jumping in saying "I can't lose on 1800 calories" the numbers weren't meant for you!

I feel like I'm banging my head against the wall...

[heidismommy]

Originally Posted by kimm4

People try to make this way more difficult than it is when figuring out calories. Because I have more muscle mass I can eat more food when trying to lose fat...since when? I burn this many calories at the gym, or I'm on my feet all day chasing around kids, or I'm busy cleaning the house, blah, blah, blah...this stuff means nothing to me when figuring out calories...and if you think it makes a huge difference you're totally kidding yourself.

I agree with you to an extent, however it is highly individual. According to most calculations I'm way overeating...but my weight hasn't changed on this amount in the past year so apparently what I'm eating is right for my body. I have no way to explain why I need to much. Maybe my thyroid is messed up, who knows.

I guess my point is that why calculations are great and helpful to assess the direction a person needs to go, they certainly aren't infallible. But I do agree that the OP needs to increase calories as it doesn't seem she's eating enough.

[kimm4]

Originally Posted by heidismommy

I agree with you to an extent, however it is highly individual. According to most calculations I'm way overeating...but my weight hasn't changed on this amount in the past year so apparently what I'm eating is right for my body. I have no way to explain why I need to much. Maybe my thyroid is messed up, who knows.

Because of your past and your body has ecto traits. (a hard gainer) This is why you can eat that many calories and the numbers work well for you. Not only that but I've seen your workouts and the amount of cardio you do...another reason the numbers work well for you

[heidismommy]

Originally Posted by kimm4

Because of your past and your body has ecto traits. (a hard gainer) This is why you can eat that many calories and the numbers work well for you. Not only that but I've seen your workouts and the amount of cardio you do...another reason the numbers work well for you

That's true, I guess my body is more on the ecto side and I am very active. I like that I can eat what I do. I would not want my nutritional needs to be any higher, otherwise eating would be a chore.

[limniade]

Originally Posted by kimm4

People try to make this way more difficult than it is when figuring out calories. Because I have more muscle mass I can eat more food when trying to lose fat...since when?

Since muscle burns more calories than fat, that's since when. Someone weighing the same as me, at the same height, same frame, with a lower body fat percentage would have more lean mass and thus a higher metabolism than I would, BECAUSE fat doesn't burn as many calories as muscle. Is that not the entire point of gaining muscle in order to recomposition one's body? Is that not why our metabolisms slow throughout adulthood, because we lose lean body mass unless we actively work to replace it? Lean mass, body fat, age, activity level, choice of activity, diet, metabolic type (ecto, endo, meso), it all makes a difference.

That's what makes this crap so hard to pinpoint--because it is highly individualized. What works for me wouldn't work for someone else, and vice versa. I totally see where you're coming from in that the ONE person you were talking about, that's what she should do, and everyone else should not assume that it's a one-size-fits-all solution meant for them, because you were specifically saying that it wasn't. But by exactly the same token, we also cannot isolate another factor in this process and ignore the others, like saying that a certain caloric level will work for everyone, or that low-carb works for everyone, or a certain amount of cardio, etc. For every person who can say, "Yeah, that worked great for me and for everyone I know," there's another who can say, "That didn't work for me, nor for anyone *I* know."

If we can boil it down to any one sentence, it could be, "What works for me might not work for you." But on the other hand, it certainly doesn't hurt anyone to just try a thing for a few weeks and see if they get favorable results. It might add to the confusing amount of seemingly contradictory info out there, but on the other hand, if someone can read an account and think, "Hey, my body acts just like that, maybe I'll try it!" and get results, then so much the better.

Our bodies don't all act the same. We don't all have the same height, the same weight, the same boob size, the same hair color, the same fat distribution, the same hormone levels. We didn't grow up the same way, we don't age the same way, we don't all get sick from the same things, we don't feel the same levels of pain, we don't live in the same place or do the same job. So why should we expect to eat all the same things and do the same workouts to lose the same amount of weight in the same way? We shouldn't. We SHOULD expect differences, even significant ones. If it works, it works. The key is to find out what works.

[AnicholasH]

Originally Posted by Juiceyjen209

It's been about 3 months with the hardcore diet and "body building" workouts and I haven't lost a damn pound! I've actually gained! WHAT could I possibly be doing wrong? Not to mention I still have FAT all over me, get it of..get it off!! My clothes fit tigher than before even. I know I've built muscle because I can see it but I didn't want to get "bigger." And there's no way I gained 7lbs of muscle in 3 months(atleast I don't think it's possible?) Currently my diet consists of:

Meal 1: 1/4 cup of oatmeal, 2 eggs with 3 egg whites
Meal 2: chicken breast, 1 cup veggies, 1/4 cup brown rice
Meal 3: protein shake
Meal 4: chicken breast, 1 cup veggies, half a yam
Meal 5: protein shake
Meal 6 (after workout): protein shake, slice of white bread w/pure fruit strawberry jam
(I'm also taking multi-vits, drinking 1 1/2 to 2 gal of water throughout the day and drinking Xtend before and during my workouts)

I know a lot of you pros are thinking "this girl isn't eating enough, not enough calories, etc." I work fulltime so it's mostly impossible to consume 3 more meals than what I do from the time of getting up at 5am to going to bed at 9pm while being completely busy at work all day. I'm never hungry as it is with what I eat so I'm not too worried about not getting enough calories, especially since my only goal was to build SOME muscle to aid in the fat burning and having muscle definition. As far as training goes, I'm working out 4 to 6 days a week and at first I was only doing 20min. of cardio a day, some days of it being all HIIT, other days moderate/fat burn intensity and lifting heavy and switchin it up between 8-15 reps to keep my body guessing. I'm planning on starting to do 3 days of 1 hour cardio sessions, and only 3 days of heavy lifting with 20min cardio sessions because again, I want to LOSE THE FAT and drop my body fat percentage. I understand I don't want to lose the wonderful muscle I've worked so hard to gain which is why I'm going to still lift 3 days of the week. But I need all the advice I can get. I feel like I've been bulking, and maybe I need to cut?? who knows..it's frustrating! Any info would help, thanks.

Whoa!! 7 pounds of muscle is not impossible in 3 months. If you want to lose fat then keep working out, track your calories, and eat less than your body burns every day. If you want to gain do the opposite. You can't really do both in signifigant proportions because they have opposite requirements.

[kimm4]

Originally Posted by AnicholasH

Whoa!! 7 pounds of muscle is not impossible in 3 months. If you want to lose fat then keep working out, track your calories, and eat less than your body burns every day. If you want to gain do the opposite. You can't really do both in signifigant proportions because they have opposite requirements.

7 lbs of muscle in 3 months time...oh this thread just keeps getting better and better...

[kimm4]

This is for Seawren...I appreciate the red thanks so much. What's the matter you didn't like my answer? The 1800 calories had nothing to do with you so obviously no those numbers wouldn't work for you...where did I say they would? I wasn't starting a fight, I told you your calories are too low and what will happen if you keep them that low...period the end.

I do the best I can to motivate, support and answer questions when it comes to dieting the right way. Not everyone likes my answers and that's fine...sometimes the truth hurts and people just don't wanna hear it. Do I know everything hell no! But I'd like to think that in all my years in training, competing, nutrition and even my pics would give people an idea that yes I do have a clue about how things work.

Sorry if I offended anyone, that wasn't my intention.

[Shark76]

Originally Posted by kimm4

I do the best I can to motivate, support and answer questions when it comes to dieting the right way. Not everyone likes my answers and that's fine...sometimes the truth hurts and people just don't wanna hear it. Do I know everything hell no! But I'd like to think that in all my years in training, competing, nutrition and even my pics would give people an idea that yes I do have a clue about how things work.

Sorry if I offended anyone, that wasn't my intention.

^^^^^^ I love your motivation,support and honesty !! And i totally agree with you that some people just don't want to hear it like it is,but its up to them to take your advice or leave it. Me personally i would take it anytime coz i know that you have been around for so long and helped many others ......and all for free too !!!!!!

You are a STAR Kim !!

[Seawren]

Originally Posted by kimm4

This is for Seawren...I appreciate the red thanks so much. What's the matter you didn't like my answer? The 1800 calories had nothing to do with you so obviously no those numbers wouldn't work for you...where did I say they would? I wasn't starting a fight, I told you your calories are too low and what will happen if you keep them that low...period the end.

I do the best I can to motivate, support and answer questions when it comes to dieting the right way. Not everyone likes my answers and that's fine...sometimes the truth hurts and people just don't wanna hear it. Do I know everything hell no! But I'd like to think that in all my years in training, competing, nutrition and even my pics would give people an idea that yes I do have a clue about how things work.

Sorry if I offended anyone, that wasn't my intention.

I didn't like your sarcasm. It wasn't needed.

I'm not losing muscle mass and I don't think I'll let you know how it works out, based on your flippancy and sarcasm to me.

Based on the little bit of info the OP gave, you provided a "trust me" answer as though you were the absolute authority on what the right answer is when no one even knows, including the OP, how many calories she is eating, what her macros are, how much bodyfat she has, the quality of her food intake, what her cheat meals look like, how often she cheats and what her workouts are like.

Based on how much the OP doesn't provide in information NO ONE can say she needs 1800 calories or 2800 calories or 1400 calories.

So I apologize if I didn't defer to your obviously knowledgable insight regarding bodybuilding, nutrition and dieting, but I thought you were being pretty darn sure of something with very little fact to be so authoratative.

That and I posted smileys all over my reply, but STILL got sarcasm back.

Just saying......

[kimm4]

Originally Posted by Seawren

I didn't like your sarcasm. It wasn't needed.

I'm not losing muscle mass and I don't think I'll let you know how it works out, based on your flippancy and sarcasm to me.

Based on the little bit of info the OP gave, you provided a "trust me" answer as though you were the absolute authority on what the right answer is when no one even knows, including the OP, how many calories she is eating, what her macros are, how much bodyfat she has, the quality of her food intake, what her cheat meals look like, how often she cheats and what her workouts are like.

Based on how much the OP doesn't provide in information NO ONE can say she needs 1800 calories or 2800 calories or 1400 calories.

So I apologize if I didn't defer to your obviously knowledgable insight regarding bodybuilding, nutrition and dieting, but I thought you were being pretty darn sure of something with very little fact to be so authoratative.

That and I posted smileys all over my reply, but STILL got sarcasm back.

Just saying......

I had decent info from reading her post. I was sure of myself, otherwise I wouldn't have given her the information to begin with. You stating that "You can't trust me" and put a smiley face next to it (so that's supposed to make it ok?) So people come in here and read that...how do you think that makes me feel with or without your little smiley faces?

You know what F*** you! Yeah I went there cuz now I'm pissed...

Best of luck to the OP and I'm sure you'll do fine...just keep at it never give up!!

[Seawren]

Originally Posted by kimm4

I had decent info from reading her post. I was sure of myself, otherwise I wouldn't have given her the information to begin with. You stating that "You can't trust me" and put a smiley face next to it (so that's supposed to make it ok?) So people come in here and read that...how do you think that makes me feel with or without your little smiley faces?

You know what F*** you! Yeah I went there cuz now I'm pissed...

Best of luck to the OP and I'm sure you'll do fine...just keep at it never give up!!

Thanks for your articulate reply....

[kimm4]

Originally Posted by Seawren

Thanks for your articulate reply....

Well I could have negged you, but I won't go there

[dunkonu9]

Originally Posted by Seawren

I didn't like your sarcasm. It wasn't needed.

I come into the female forum because Kimm4 helps both my wife and I. She has been doing this more than 20 years and her knowledge shows in her profile. I can honestly say if she gives you "trust me" this will work. You just give it a try and you will see it works.

I see a lot of the responses were having to do with what works for them. From what I read she was just providing info for the OP. I am sure if anyone asked she would look over their diet too and give them her best educated estimate of what they can do or change in their diet.

I say if the OP is up to it lets have her make the change to her diet and post results in 1-3 months from now and see what the results are.


So I apologize if I didn't defer to your obviously knowledgable insight regarding bodybuilding, nutrition and dieting, but I thought you were being pretty darn sure of something with very little fact to be so authoratative.

That and I posted smileys all over my reply, but STILL got sarcasm back.

Just saying......

I come into the female forum because Kimm4 helps both my wife and I. She has been doing this more than 20 years and herr knowledge shows in her profile. I can honestly say if she gives you "trust me" this will work. You just give it a try and you will see it works.

I see a lot of the responses were having to do with what works for them. From what I read she was just providing info for the OP. I am sure if anyone asked she would look over thier diet too and give them her best educated estimate of what they can do or change in thier diet.

I say if the OP is up to it lets have her make the change to her diet and post results in 1-3 months from now and see what the results are.

[muskles77]

Originally Posted by dunkonu9

I come into the female forum because Kimm4 helps both my wife and I. She has been doing this more than 20 years and herr knowledge shows in her profile. I can honestly say if she gives you "trust me" this will work. You just give it a try and you will see it works.

I see a lot of the responses were having to do with what works for them. From what I read she was just providing info for the OP. I am sure if anyone asked she would look over thier diet too and give them her best educated estimate of what they can do or change in thier diet.

I say if the OP is up to it lets have her make the change to her diet and post results in 1-3 months from now and see what the results are.

This

I just recently joined here and read a lot of threads. I noticed kimm4 is one of a handful of experienced members willing to help others acheive their goals. Also I have read update threads thanking kimm4 for the advice she gave them. Kimm4 is an asset to BB.com.

[twinnett]

I agree...she helps so many women on here...ones who usually come in not eating the right diet for their goals..she helps people see that looking good can be done without cutting out all carbs or dairy,etc. She is very honest and blunt, which some may not like, but she speaks the truth and her knowledge is evident by her pics and years of success helping others and sculpting her own body...

[Seawren]

Originally Posted by Juiceyjen209

It's been about 3 months with the hardcore diet and "body building" workouts and I haven't lost a damn pound! I've actually gained! WHAT could I possibly be doing wrong? Not to mention I still have FAT all over me, get it of..get it off!! My clothes fit tigher than before even. I know I've built muscle because I can see it but I didn't want to get "bigger." And there's no way I gained 7lbs of muscle in 3 months(atleast I don't think it's possible?) Currently my diet consists of:

Meal 1: 1/4 cup of oatmeal, 2 eggs with 3 egg whites
Meal 2: chicken breast, 1 cup veggies, 1/4 cup brown rice
Meal 3: protein shake
Meal 4: chicken breast, 1 cup veggies, half a yam
Meal 5: protein shake
Meal 6 (after workout): protein shake, slice of white bread w/pure fruit strawberry jam
(I'm also taking multi-vits, drinking 1 1/2 to 2 gal of water throughout the day and drinking Xtend before and during my workouts)

I know a lot of you pros are thinking "this girl isn't eating enough, not enough calories, etc." I work fulltime so it's mostly impossible to consume 3 more meals than what I do from the time of getting up at 5am to going to bed at 9pm while being completely busy at work all day. I'm never hungry as it is with what I eat so I'm not too worried about not getting enough calories, especially since my only goal was to build SOME muscle to aid in the fat burning and having muscle definition. As far as training goes, I'm working out 4 to 6 days a week and at first I was only doing 20min. of cardio a day, some days of it being all HIIT, other days moderate/fat burn intensity and lifting heavy and switchin it up between 8-15 reps to keep my body guessing. I'm planning on starting to do 3 days of 1 hour cardio sessions, and only 3 days of heavy lifting with 20min cardio sessions because again, I want to LOSE THE FAT and drop my body fat percentage. I understand I don't want to lose the wonderful muscle I've worked so hard to gain which is why I'm going to still lift 3 days of the week. But I need all the advice I can get. I feel like I've been bulking, and maybe I need to cut?? who knows..it's frustrating! Any info would help, thanks.

Based on Calorie King and calculating exactly what you have listed* without ANY additions (like butter, olive oil, salsa, bbq sauce, soy sauce... you get the idea ) your food comes out to:

* you don't list what sort of protein drink you use so I calculated 2 scoops of EAS Whey Protein Powder for each "shake". This has 23g Protein and 3g carbs for each scoop.

Calories 1734
Fat 31g
Saturated Fat 11g
Cholesterol 959mg
Carbs 135g
Fiber 17g
Sugar 32g
Protein 228g
Calcium 107mg

Personally, while I have no particular knowledge other than my experience (and others have much more experience and knowledge) I find it hard to lose weight on 3 protein shakes a day. I have found I can lose weight on 2 a day IF it's a heavy workout day (weight training and 45 minutes of cardio). Someone else can explain the biochemistry of the absorption properties of whey, but from my experience the less protein powder and the more real food, the better the weight loss. I always have a shake after working out though as it's quick and easy nutrition that I can get 30 minutes after working out.

Harris Benedict suggests:

Sedentary Activity Level - 1840
Light Activity Level - 2106
Moderate Activity Level - 2376
Heavy Activity Level - 2645

That said, I don't know your bodyfat % and Harris Benedict will always under estimate calories needs for a low bodyfat and over estimate calorie needs for a high bodyfat.

Do you have a Heart Rate Monitor? You need to purchase one from your local sports store. Make sure it's the kind with the strap that goes under your bust and a watch that will calculate your HR along with your calories expended.

You say up until now you have been doing 20 min. of cardio 4 - 6 days a week but you are now going to the following schedule:

3x week - 1 hour cardio session = 825 calories burned per week
3x week - 20 minute cardio session + weight workout = 1101 calories burned burned per week

I assumed that you walk uphill on a treadmill at a pace of 3.0 then an estimate of calories burned per CalorieKing comes out to:

20 minutes = 92 calories
60 minutes = 275
Weight Training of 45 minutes = 282 (averaged light vigorous weight training)

I have no idea of your level of exertion so these may be low or may be high, but it's a starting point.

Thus you will eat in a week (no cheats at all) 7 * 1734 = 12,138 calories
You will burn through exercise 1926
For a net input of 10,212 calories each week

Depending on your job and what you do (sit, stand, run around) during all the time you are not working out you can determine your activity level and see the Harris Benedict calorie recommendation (please also take your bodyfat into consideration. If your bodyfat is HIGH, the HB will over estimate the amount of calories you need).

Hope this helps. I have to run to a movie with my son or I would take this to it's logical conclusion ( do all the math on the various HB activity levels, plus give you the calories based on a calculator that takes BF into consideration). But "The Terminator" calls....

[bouncingpuka]

Seriously ladies, I don't wanna add MORE to what has already been said and go into flattery....but, how would Kim look the way she does (amazing and healthily so) if she didn't know her stuff like the back of her palm? Like Twinnett said, yes, her replies can be blunt and not well received, but that's because BB is her domain and defends it (from what I've gathered at least) and is always more than happy to share her passion for BB with others and give her opinion....and her honest opinion at that, which is what offering help and advice really means. And I think that makes her all the more reliable. Those are just my two cents on this thread....too bad it got catty....

[ccchance22]

I always loved Kim's advice and her straight up honesty...I dont need anyone to sugar coat things,lol especially when it comes to personal health

[Raedar]

Originally Posted by ccchance22

I always loved Kim's advice and her straight up honesty...I dont need anyone to sugar coat things,lol especially when it comes to personal health

Ditto . . . she's one smart lady. =]

[kimm4]

Originally Posted by Juiceyjen209

It's been about 3 months with the hardcore diet and "body building" workouts and I haven't lost a damn pound! I've actually gained! WHAT could I possibly be doing wrong? Not to mention I still have FAT all over me, get it of..get it off!! My clothes fit tigher than before even. I know I've built muscle because I can see it but I didn't want to get "bigger." And there's no way I gained 7lbs of muscle in 3 months(atleast I don't think it's possible?) Currently my diet consists of:

Meal 1: 1/4 cup of oatmeal, 2 eggs with 3 egg whites
Meal 2: chicken breast, 1 cup veggies, 1/4 cup brown rice
Meal 3: protein shake
Meal 4: chicken breast, 1 cup veggies, half a yam
Meal 5: protein shake
Meal 6 (after workout): protein shake, slice of white bread w/pure fruit strawberry jam
(I'm also taking multi-vits, drinking 1 1/2 to 2 gal of water throughout the day and drinking Xtend before and during my workouts)

I know a lot of you pros are thinking "this girl isn't eating enough, not enough calories, etc." I work fulltime so it's mostly impossible to consume 3 more meals than what I do from the time of getting up at 5am to going to bed at 9pm while being completely busy at work all day. I'm never hungry as it is with what I eat so I'm not too worried about not getting enough calories, especially since my only goal was to build SOME muscle to aid in the fat burning and having muscle definition. As far as training goes, I'm working out 4 to 6 days a week and at first I was only doing 20min. of cardio a day, some days of it being all HIIT, other days moderate/fat burn intensity and lifting heavy and switchin it up between 8-15 reps to keep my body guessing. I'm planning on starting to do 3 days of 1 hour cardio sessions, and only 3 days of heavy lifting with 20min cardio sessions because again, I want to LOSE THE FAT and drop my body fat percentage. I understand I don't want to lose the wonderful muscle I've worked so hard to gain which is why I'm going to still lift 3 days of the week. But I need all the advice I can get. I feel like I've been bulking, and maybe I need to cut?? who knows..it's frustrating! Any info would help, thanks.

Let's start over. "Hardcore dieting" in my eyes means no cheats. The only way to find out how cheats affect progress is to stop doing them for a good 2-4 weeks and see what happens. Are you a person that can cheat 1x a week, 2x a week...you won't know until you change things up and start over.

I can give you an idea of what calories should work well for you. As for macro breakdowns this comes with trial and error...it's matter of how lucky do you feel today? I can look at pics of person and give them a pretty good idea about which macro breakdowns might work the best. Some people don't care about macro breakdowns and will just follow their daily calories. My thoughts on this yes you can get good results, but could possibly get better results if you go the extra mile. So if you want to get the absolute best results than a macro breakdown is crucial. The beauty about calories and macro breakdowns is nothing is ever set in stone...numbers can always be changed. A diet that worked great one year might not work as well the next year because our bodies are constantly changing.

So here is my suggestion:

1800 calories macro breakdown 45p/30c/25f

202.5 g protein
135 g clean carbs
50 g healthy fats

Use a website to track your daily numbers so you can be accountable for exactly what you're eating. Don't estimate it just doesn't work.

Your training. I like the idea that you change things up to keep your body guessing. Not only that but it keeps the workouts fresh. When I talk heavy lifting I talk 4-10 rep or 6-10 rep ranges...if you're banging out 15 reps...the weight is not heavy enough. A lot of people insist they train heavy with tons of intensity. My thoughts on heavy and intense is literally pushing yourself beyond norm...to the point you're seriously fighting to get out those last couple reps...and I will be honest I don't see all too many people train with as much intensity as they think they do. I would def train 3-4 days a week. Cardio is good stuff...but don't make it your main focus. A combination of HIIT sessions along with steady state cardio work well together.

Just my 2 cents, hope it helps.

[eglionz]

I don't blame Kim for getting frustrated, 20-something yr old women are the biggest chronic undereaters in existence and the amount of resistance she runs into suggesting people increase their calories is pretty impressive.

[mavrick77]

Originally Posted by AnicholasH

Whoa!! 7 pounds of muscle is not impossible in 3 months. If you want to lose fat then keep working out, track your calories, and eat less than your body burns every day. If you want to gain do the opposite. You can't really do both in signifigant proportions because they have opposite requirements.

I happen to agree with kimm here....7 lbs of muscle gain, in 3 months, while on a LOW calorie diet, is IMPOSSIBLE. There is something else at work here, such as, your getting more calories then you think..... if you were truly in a calorie deficit, then your metabolism would slow, and your body would start using muscle for fuel, along with fat....so the scale would continue to drop or stay the same, but NOT GO UP!!!!!!

you need to totally re-evaluate your diet, you need to start keeping a EXACT count on your calories..and any long term diet such as yours, 1800 calories is about right to be honest.... the only time I recomend a female going below 1800 is the last few weeks before a show, or when they are carb cycling.

[Amanda76]

I understand Eileen's point...that if a person is truly undereating they won't actually gain weight, although their body composition may change in a negative way. But I don't think most people undereat consistently enough to average a calorie deficit over time. Reading over the thread, if Jen's cals are consistently about 1,800 most days, Lord only knows what her 1-2 weekly cheats do to her deficit.

Jen, I'm 5'4" (just an inch taller than you) and the time I bulked up to 150 pounds started leaning up slowly eating a VERY STEADY (I don't have an issue going over a month without a cheat night) 2,100 calories. I did it without cardio or a manual job. Just heavy lifting for about an hour 4-5x/week. Over the last several years, I haven't gotten quite so heavy and start leaning up at 1,800 cals from a weight of about 140. I lose the first bit of "weight" (probably quite a bit of water) pretty fast and will then continue to lean up slowly (2-4 pounds a month) until I reach about 125 pounds. Granted, our metabolisms may be a bit different, but surely your having 20+ pounds on me should up your caloric need a bit...enough that if you are eating 1,800 clean calories consistently that you will see a difference.

I agree that you REALLY need to track everything that goes into your mouth...I'm talking get really anal about it to discover what things may be adding up that you didn't really think could (even things like splenda and spray butter can add up if you overuse them). This is more for a reality check than anything else. And maybe grabbing a piece of candy from the candy jar will seem like more of a big deal if you have to enter it...IF you have any habits like that, that is. I agree with Kimm4 that you need to up your fats. Not only are you getting less than what is recommended for minimal health purposes, but upping your fats may keep you more satiated so that your urge to cheat may be lessened. I also agree that you need to lift heavier and don't need to worry about looking like Arnold.

[Juiceyjen209]

Wow, I'm gone for a few days and my post starts a war! haha. Basically I'm just gonna try anything and everything until something starts working because, obviously, not everyone is the same and what will work for some people may not work for others. It's apparent who does and doesn't know what they're talking about by the looks of their bodyspace and thanks for all the advice to those of you gave me suggestions. I track my calories on my-calorie-counter.com and have been and for the most part I'm on track with what it says as far as my daily targets,etc. It basically comes down to I WANT TO DROP MY BODY FAT(and lose some weight in the process considering I shouldn't weigh 167lbs at 5'3") so as simple as anyone can put it, WHAT do I need to do to drop the body fat percentage? Is it strictly diet that's going to accomplish that? Is it cardio? Is it more weight lifting? That's what I need to know!=)

[kimm4]

Originally Posted by Juiceyjen209

Wow, I'm gone for a few days and my post starts a war! haha. Basically I'm just gonna try anything and everything until something starts working because, obviously, not everyone is the same and what will work for some people may not work for others. It's apparent who does and doesn't know what they're talking about by the looks of their bodyspace and thanks for all the advice to those of you gave me suggestions. I track my calories on my-calorie-counter.com and have been and for the most part I'm on track with what it says as far as my daily targets,etc. It basically comes down to I WANT TO DROP MY BODY FAT(and lose some weight in the process considering I shouldn't weigh 167lbs at 5'3") so as simple as anyone can put it, WHAT do I need to do to drop the body fat percentage? Is it strictly diet that's going to accomplish that? Is it cardio? Is it more weight lifting? That's what I need to know!=)

Diet, heavy weight training, and some form of cardio...in this order.

[Beefcupcake]

Originally Posted by Juiceyjen209

Wow, I'm gone for a few days and my post starts a war! haha. Basically I'm just gonna try anything and everything until something starts working because, obviously, not everyone is the same and what will work for some people may not work for others. It's apparent who does and doesn't know what they're talking about by the looks of their bodyspace and thanks for all the advice to those of you gave me suggestions. I track my calories on my-calorie-counter.com and have been and for the most part I'm on track with what it says as far as my daily targets,etc. It basically comes down to I WANT TO DROP MY BODY FAT(and lose some weight in the process considering I shouldn't weigh 167lbs at 5'3") so as simple as anyone can put it, WHAT do I need to do to drop the body fat percentage? Is it strictly diet that's going to accomplish that? Is it cardio? Is it more weight lifting? That's what I need to know!=)

Oh boy, did you read the advice that Kimm took the time to write for you a few posts ago? If not, go back and re-read your own thread!

[twinnett]

Originally Posted by kimm4

Let's start over. "Hardcore dieting" in my eyes means no cheats. The only way to find out how cheats affect progress is to stop doing them for a good 2-4 weeks and see what happens. Are you a person that can cheat 1x a week, 2x a week...you won't know until you change things up and start over.

I can give you an idea of what calories should work well for you. As for macro breakdowns this comes with trial and error...it's matter of how lucky do you feel today? I can look at pics of person and give them a pretty good idea about which macro breakdowns might work the best. Some people don't care about macro breakdowns and will just follow their daily calories. My thoughts on this yes you can get good results, but could possibly get better results if you go the extra mile. So if you want to get the absolute best results than a macro breakdown is crucial. The beauty about calories and macro breakdowns is nothing is ever set in stone...numbers can always be changed. A diet that worked great one year might not work as well the next year because our bodies are constantly changing.

So here is my suggestion:

1800 calories macro breakdown 45p/30c/25f

202.5 g protein
135 g clean carbs
50 g healthy fats

Use a website to track your daily numbers so you can be accountable for exactly what you're eating. Don't estimate it just doesn't work.

Your training. I like the idea that you change things up to keep your body guessing. Not only that but it keeps the workouts fresh. When I talk heavy lifting I talk 4-10 rep or 6-10 rep ranges...if you're banging out 15 reps...the weight is not heavy enough. A lot of people insist they train heavy with tons of intensity. My thoughts on heavy and intense is literally pushing yourself beyond norm...to the point you're seriously fighting to get out those last couple reps...and I will be honest I don't see all too many people train with as much intensity as they think they do. I would def train 3-4 days a week. Cardio is good stuff...but don't make it your main focus. A combination of HIIT sessions along with steady state cardio work well together.

Just my 2 cents, hope it helps.

This

[freebirdmac]

Originally Posted by kimm4

Let's start over. "Hardcore dieting" in my eyes means no cheats. The only way to find out how cheats affect progress is to stop doing them for a good 2-4 weeks and see what happens. Are you a person that can cheat 1x a week, 2x a week...you won't know until you change things up and start over.

I can give you an idea of what calories should work well for you. As for macro breakdowns this comes with trial and error...it's matter of how lucky do you feel today? I can look at pics of person and give them a pretty good idea about which macro breakdowns might work the best. Some people don't care about macro breakdowns and will just follow their daily calories. My thoughts on this yes you can get good results, but could possibly get better results if you go the extra mile. So if you want to get the absolute best results than a macro breakdown is crucial. The beauty about calories and macro breakdowns is nothing is ever set in stone...numbers can always be changed. A diet that worked great one year might not work as well the next year because our bodies are constantly changing.

So here is my suggestion:

1800 calories macro breakdown 45p/30c/25f

202.5 g protein
135 g clean carbs
50 g healthy fats

Use a website to track your daily numbers so you can be accountable for exactly what you're eating. Don't estimate it just doesn't work.

Your training. I like the idea that you change things up to keep your body guessing. Not only that but it keeps the workouts fresh. When I talk heavy lifting I talk 4-10 rep or 6-10 rep ranges...if you're banging out 15 reps...the weight is not heavy enough. A lot of people insist they train heavy with tons of intensity. My thoughts on heavy and intense is literally pushing yourself beyond norm...to the point you're seriously fighting to get out those last couple reps...and I will be honest I don't see all too many people train with as much intensity as they think they do. I would def train 3-4 days a week. Cardio is good stuff...but don't make it your main focus. A combination of HIIT sessions along with steady state cardio work well together.

Just my 2 cents, hope it helps.

Originally Posted by kimm4

Diet, heavy weight training, and some form of cardio...in this order.

Definitely this ^^^^^^

Keep in mind that "for the most part I'm on track" can easily mean deviations that sabotage your goals. Also, don't discount the effect certain foods can have on you. Protein powders can have their place, but can also cause bloating, water retention, and weight gain in some of us.

As far as this undereating stuff goes, people are confusing 1300 cal diets with 800 cal diets. When you're at 800 cals you will continue to lose weight as your metabolism won't drop that far. However, when you get into the 1200-1300 cal range, you're in a red zone. Your metabolism can drop that low. So eating just a tad bit more causes weight gain, and you certainly stop losing. Which is why there are a lot of admonitions to eat more to lose weight. In addition to not wanting to lose muscle. You'll accomplish so much more by eating proper amounts of food and keeping the metabolism stoked. Short periods at those cals are fine, but the longer you're there the more likely you are to have issues.

I wouldn't worry about trying to figure out how many calories you burn either. That's a mess of a losing proposition. Heart rate monitors have a +- 15% error band and the calorie readouts on machines are even worse. Just compare a standard exercise routine to a fixed diet over 3-4 weeks. That'll tell you if you are on the right track. And it can take that long for evaluation. The body does not turn on a dime.