How long does it usually take to see results?

[momofthree1983]

Thanks to the adviced I received on my previous thread, I modified my nutrition plan to suit my needs according to the calculators on this site;

My RMR is 1736

My BMR is 2009

My protein intake should be 232.5

My carb intake should be 325

My fat intake should be 77 grams

With 12 week muscle building plan I'm taking from here, how long does it approximately take to see results?

I know it's a long term process but one must admit that results keep you motivated.

If I hit a plateau, what's the most calories I should reduce without worrying about losing muscle mass?

[jimmybody]

i would say approximately 1-3 months.

[Rowyn]

Thanks to the adviced I received on my previous thread, I modified my nutrition plan to suit my needs according to the calculators on this site;

My RMR is 1736

My BMR is 2009

My protein intake should be 232.5

My carb intake should be 325

My fat intake should be 77 grams

With 12 week muscle building plan I'm taking from here, how long does it approximately take to see results?

I know it's a long term process but one must admit that results keep you motivated.

If I hit a plateau, what's the most calories I should reduce without worrying about losing muscle mass?

You are doing a muscle building plan but eating at a caloric deficit?

[sonti]

protein intake should be 232.5

My carb intake should be 325

My fat intake should be 77 grams

P: 232.5, C: 325, F: 77
^^
This equals about 2900 calories.

What are you looking to do? Are you looking to lose fat and preserve muscle, or looking to just build muscle?

[Paichka]

I like to eat at a 30P/30C/40F ratio (personal preference -- any lower on carbs and I get cranky, and I enjoy my PB). As an example, that would be:

2000 * .3 = 600 cals each from protein and carbs
2000 * .4 = 800 cals from fats

That works out to approximately:

600/4 = 150g of protein
600/4 = 150g of carbs
800/9 = 89g of fats

Depending on your goals, you can readjust this ratio -- if you would prefer fewer carbs, up your other macros and drop your carbs. You probably don't NEED more protein than that, if you're only working out 3 times per week, but you can certainly add more protein if you like. Macronutrient ratios can vary depending on your goals and how you respond -- I generally eat 30%-ish of carbs because (A) I like them, (B) I get seriously cranky if I drop below 150g of carbs, and (C) I like them. Others prefer different ratios; as long as you're getting adequate protein, I don't think it matters where the calories come from (but I find fats help with satiety, so I like eating more fat).

Hope that helps!

[momofthree1983]

P: 232.5, C: 325, F: 77
^^
This equals about 2900 calories.

What are you looking to do? Are you looking to lose fat and preserve muscle, or looking to just build muscle?

At first just build muscle cause doctors have told me that I'm at a normal weight. However, I found out I'd still need to lose fat to get the look I want so I guess i have to lose more fat. I use sparkpeople to track my food but I set it up for maintenance so that means about 1700 calories minimum for me.

[momofthree1983]

You are doing a muscle building plan but eating at a caloric deficit?

My my daily minimum lately is about 1700 calories

[greesemuunkie]

To build, you are also going to put on a little fat--even if you're super careful. So, it is a matter of--do you want to look thinner first, or become firmer first? For me personally, I couldn't stand myself any fatter than I am now, so although I don't think I have much muscle mass, I am still on a cut. After the cut in 4-6 months, I'll build for 6-8 months... then the cycle starts all over again.
The biggest key to progress IMO is sticking with something you can continue for a long period of time. This is a long process, nomatter if you're building or losing, so whatever you can handle and somewhat enjoy is how you need to go at it. (of course, subjectively speaking)

[goalorientgirl]

At first just build muscle cause doctors have told me that I'm at a normal weight. However, I found out I'd still need to lose fat to get the look I want so I guess i have to lose more fat. I use sparkpeople to track my food but I set it up for maintenance so that means about 1700 calories minimum for me.

Your macros don't add up to 1700 calories though and your protein is way higher than it needs to be. Read the Calculating Calories thread in the nutrtion section.

[momofthree1983]

I just recalculated them... This is what I got now

Calories; 1550-1825

Protein: 155-183

Carbs - *150-183

Fat - 41-70

[momofthree1983]

Your macros don't add up to 1700 calories though and your protein is way higher than it needs to be. Read the Calculating Calories thread in the nutrtion section.

I just recalculated them... This is what I got now

Calories; 1550-1825

Protein: 155-183

Carbs - *150-183

Fat - 41-70

[Paichka]

I still wouldn't jump right into a deficit. If you haven't been eating properly before now, or busting your rump on the weights, you would probably benefit from eating at maintenance (or your calculated maintenance) for a month before starting to cut. That way, you can be sure that actually IS your maintenance before you start dropping calories.

Given your size and activity level (similar to mine) I would NOT recommend dropping as low as 1500 calories. I think 1700 should be your minimum, at least for the first month, but I'd actually eat at maintenance if only to see how your body reacts.

[oregonchick76]

As far as "progress", I see progress faster when I'm cutting obviously, because you can lose 1/2 - 1 lb of fat per week, but you can only gain muscle about 1 lb per month, and along with that 1 lb of muscle comes 1 lb of fat usually. I started a bulk in Feb, and I'd say visible results were NOT what I had hoped for - I started at a higher bodyfat level (around 23%) so as i gained muscle I gained fat and basically just looked fatter. I got incredibly strong, but didn't look like I wanted to. Still, I knew I was building the muscular base that I needed to ultimatley look the way I want to.

I'd say it's a year(s) long proposition. Long slow cycles of cutting and bulking will eventually get you where you want to be.

[Rowyn]

I still wouldn't jump right into a deficit. ....I think 1700 should be your minimum, at least for the first month, but I'd actually eat at maintenance if only to see how your body reacts.

She says she is currently already eating in a deficit at 1700. Given the info she gave in the other thread in which she says she wants to become more cut, OP you could cut with an emphasis on maintaining muscle (so a deficit that would produce about 1 lb weight loss per week) by lifting heavy during the cut. After getting rid of some bodyfat, it will be easier to then focus on lean gains.

As far as how long for results, that depends on lots of factors, the first being your end goal and where you are starting. If you want to lose fat, you can cut and see good results in 12 weeks. If you are starting with a good muscle base as you diet, you can begin to see those muscles as bodyfat drops. If you are starting without much muscle, though, you aren't suddenly going to develop them over the course of a cut.

[Paichka]

Rowyn,

I'm sorry, I wasn't clear -- I was also getting a little mixed up, I've poked my nose into each of her threads. She mentioned that she was going to eat somewhere between 1500 and 1700 calories. What I was trying to say is that I don't think she needs to lower her calories below 1700.

I also think that it's a good idea to eat at a good macronutrient ratio at her calculated maintenance, while lifting heavy, for a month to see how her body reacts, before she starts dropping calories. It sounds like she's been dieting for awhile, so a month or so of consistent eating might be beneficial to make sure that whatever her calculated maintenance is, is actually her maintenance. That will also power her workouts in the gym.

That is entirely my opinion, though, and I defer to people with superior knowledge and experience.

cheers,
Pai

[momofthree1983]

Thanks everyone, the information has been very helpful. I'm not gonna drop to minimum calorie intake right away. The lowest I'll go is 1700 and taper down as the weight loss stalls.

This week, I've seen more definition on my biceps just not much on my midsection.

I don't mind not seeing my results right away at this point because this is something I feel I can stick with just cause I won't be starving or feel deprived! LoL

I'm actually excited and I can see myself getting stronger.

[Rowyn]

Rowyn,

I'm sorry, I wasn't clear -- I was also getting a little mixed up, I've poked my nose into each of her threads. She mentioned that she was going to eat somewhere between 1500 and 1700 calories. What I was trying to say is that I don't think she needs to lower her calories below 1700.

Oh I wasn't intending to correct you, it was a "note" that she had said she is eating at 1700.

[momofthree1983]

OK so it's been a week, and I'm up for pounds and I'm 27% body fat.

Last week I wasn't paying much attention to my calorie intake so I'm sure that had something to do with it.

I'm getting stronger though and can see definition on my arms.

This week I'm going to watch my calories more closely.

So I read on here from some people that they initially look larger after recomping. How long does this phase last??