Seeking Calorie Intake Advice

SpinCycler · 01-31-2008, 02:13 PM

I was wondering if anyone might be able to point me in the right direction on how many calories I should eat to shed 5 FAT pounds in about 4-5 weeks. Every calorie counter I find is different. Some say I need 900 calories to shed the pounds. Do you think that is extreme? Is there one you use?

I am 5'2", 120 lbs, 18.5% bf
I lift heavy 2-3 days/ week and do cardio (cycle and walk/jog combo) about 4-5 hours per week plus one 90 minute heated yoga class.

I have been zig zagging my calories between 1150 and 1600 which is working but I am attempting to speed it up a little for a vacation I have planned the second week in March.

Any suggestions? Food, workout, or otherwise? Or even let me know if I am on the right path?

Thanks for your time.

Lckymii · 01-31-2008, 07:35 PM

I would just continue doing what you are doing, eat healthfully, exercise and take what progress you get and go with it. Pushing things too hard can burn you out or create effects that are not lasting.
Also losing 4-5 pounds of just solid fat is a hard one in 4-5 weeks. When you are losing about a pound a week you are going to lose a little muscle along with that. Losing even less helps remediate this a bit but it still happens.

CrystalSilva · 02-01-2008, 06:50 AM

honestly, what i would do is not zig zag your caloric intake so much. try to make it steady so that your metabolism will adjust to it. definitely don't go down to 900 cals a day. nooot good. youre body will go into deprivation mode and will store every calorie you eat as fat. make it a steady good amount (anywhere from 1200-1600...i dont know your metabolism well enough to be exact). also if youre looking to lose fat permanently, i wouldn't suggest having the mindset that you're losing it for the vacation. I know how tempting it is to do that. trust me, i'm a dancer. a month before every performance i attempt to eat next to nothing, but it ALWAYS backfires. The most effective way to lose weight consistantly and permanently is to make it your lifestyle...then i'm sure you'll be happy with your body when the vacation time arrives.

SpinCycler · 02-01-2008, 01:51 PM

Thanks for the replies! I have to remind myself slow and steady wins the race.

Tiffany_P · 02-01-2008, 02:41 PM

Quote:

Originally Posted by CrystalSilva

honestly, what i would do is not zig zag your caloric intake so much. try to make it steady so that your metabolism will adjust to it.

The whole point of zig zagging is so that your metabolism DOESN'T adjust to it (i.e. slow down).

If you want to lose weight faster, you're better off buring the extra calories through cardio than restricting your calories, because both eating and cardio will raise your metabolism, whereas restricting your calories will lower your metabolism.

trainwithrae · 02-01-2008, 04:09 PM

I was going to comment on the zig zagging... keep doing what you are doing. Don't be in a huge rush to lose the weight faster than you already are if what you are doing is working. You could get rid of some water weight the week leading up to your vacation by doing a mini water load and deplete as well.

CrystalSilva · 02-01-2008, 06:56 PM

Oh okay I wasn't aware that zig zagging is good. Could someone help me to let me know why?

thanks

kaspar_19 · 02-01-2008, 07:11 PM

Here's a bit on zigzag dieting:

http://www.bodybuilding.com/fun/drsquat6.htm

http://www.bodybuilding.com/fun/hugo19.htm

http://www.naturalphysiques.com/tools.php?itemid=64

http://findarticles.com/p/articles/m...18/ai_83343022

http://www.starling-fitness.com/arch...-zig-zag-diet/

Of course, everything has to be taken with a grain of salt! But I hope these articles fill you in just a bit on the concept.

CrystalSilva · 02-01-2008, 10:37 PM

thanks a lot. those links were very helpful.