One more newbie with questions

[lithuanian_girl]

Hi ,

as you can tell I am new here. I've been reading this website for a long time and reading the forums, I think it's about time to come forward with my questions and concerns
First of all I am almost 31 years old, 5'4 and 123lbs. I've been going to the gym religiuosly 5-6 days a week for the past 2 years , but only within last year started to be more serious about it - trying to put some structure into my workouts and diet. I feel like i need to lose about 8 more pounds. But that has stopped. From reading all i can possibly get to I understand that most likely I am not getting enough calories in (which so doesn't go with my mentality - calories and calories out) . I am eating about 1000- 1200 max a day ( 50%p,30%c, 20%f) . But since I used to have problems with my weight in the past and I tend to gain fast, I am so scared to increase my calorie intake because of it. How many calories should i be eating to maintain my weight and how many to be able to lose? If i need to increase - what is the safest way - by how many calories a week - so that I don't start gaining.
By the way I work out first thing in am ( 5am ) 30 -45 minutes weights,following with 45-60 minutes cardio 5-6 times a week . AM is the ONLY time i can work out.
I appreciate any help and assistance I can get from all of you

[terracotta]

Hi there

You should increase your calories by 100 a day each week. After you get them to around 1800, you can implement calorie cycling, which you can read about here.

I highly recommend upping your carb intake. Carbs are important for energy, brain function, and protein sparing (preventing your body from using your muscles as fuel). Have a look at my basic nutrition article.

[lithuanian_girl]

thanks for fast response.
So, 1800 calories - would that be for maintanance or still allow me to be on weight loss??? That seems like tons of calories considering that used to go on diets of like 800 caloriesa day in the past...
But I do understand that i need to change my ways in order for me to be able to live with this, not to be on and off.
AS far as carbs goes, I am very careful about it, i think i am really insuklin resistant, since i do feel hugrier after i eat carbs, especially bread or something of that sort . Trust me I love them, just try to avoid them.
what is also frustrating, that i feel i have been training so hard for the past year, and i don't see much of a muscle groth or too much of a definition. It is looking better, however not much after a year of work. I do eat about 123-130g of protein a day- which i think is enough for my weight. Could it be too little carb and /or calories that hindering this?

[SC1]

Hi! I don't have much to add expect that Terracotta knows her stuff and has a great website. I second every thing she said- up those cals for sure... and the carbs too. You are doing an a lot of cardio on few carbs! Check out those links Terra posted, they will help a lot and we'll answer any additional questions.

The thread just above this one, "I can't believe it..." is on the same subject and there is additional good info there. Good luck!

[terracotta]

Ok, if you have a look at the calorie cycling page, 1800 would be your lowest calorie range (I lose on 1800 myself with no cardio). After (NOT at the same time) you get your calories up, you should also slowly shift gears on the cardio. Cardio can be lowered by 30 minutes a week until you get down to a maximum of 3 sessions (at that point you will want to check out HIIT).

I should probably summarize in point form:
1. Starting at 1300 calories, for the next 5 weeks up your calories by 100 per day each week.
2. Begin a calorie cycling plan. Drop cardio by 30 minutes per week each week, until you get to 3 sessions (or maximum 2 hours total)
3. Then, switch cardio sessions for HIIT sessions. You can do 2 HIIT sessions per week.

I realize this seems slow, but it is what has to be done to fix your metabolism with minimum body fat gain.

[lithuanian_girl]

Thank you so much!!!! I am on your website right now - great stuff ! - will not be in bed on time for sure
I guess my main focus for right now will be to slowly increase calories and see how that goes. To get to 1800 level it will take me about 5 weeks. I hope it works and I will not start gaining - since I would love to be able to eat more food

[terracotta]

yes, food is good mmm.. do me a favor and stay away from the scale though.

[boxermom]

I hope you don't mind me joining in on your thread.
We have identical issues. I completely relate to what you are saying!
I eat a diet that is too low calorie. I eat around 1200-1300 a day and have been quite successful with losing weight.
I follow BFL workout schedule. Alternating days- one day with Legs, next arms, HIT cardio, legs, arms, HIT cardio. I usually do not have a rest day. I will do a moderate cardio session on my off day. If I've eaten bad, I'll do two.

I'm 5'5" 121lbs. I'm turning 44 this August.
I'm happy with my scale weight and happy with my size 2/4. I'm not happy with my overall body composition. I would like to gain muscle but am completely afraid of gaining weight- Especially during the summer months!

All the diet information available is completely confusing. The scale responds to a low calorie diet. A lifetime of the "scale mentality" is impossible to break.

Anyway, I wanted to say hi and let you know I'm with ya!

Terracotta's site is awesome!
Now, if I could only find the courage to increase my calorie intake=)

[lithuanian_girl]

Thanks. It is always good to know I am not the only one out there like that That is so right - scale responds to low calorie diet. But I cannot sustain it at that level. That is why my weight has been flactuating in the past 10 years. Lowest being around 110 to 135. I've never gotten too too fat and I am quite happy right now, although 115 would be ideal I can still see and feel where the fat could come off ( although my husband calls me crazy ) But this time around I really don't want to give in into muy low calorie phase to reach that goal. I want to be able to eat healthy , more foods and keep losing and then MAINTAINING that weight. Whatever I used in the past obviuosly didn't work in the long run. Time to get smart about it. I will try what Terrracota suggested and start increasing my calories by one hundred a week and monitor myself and my weight. I'll let you guys about my progress. I need it to work