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levans147
10-10-2015, 12:43 PM
Pleeeeeease help me as I do not know what is best for my goals

I'm female, 29 years, 69kg (healthy) but 29% BF (yuk)

I'm training with weights 3 x week and low intensity cardio 3 x week for 30-40 mins. I'm also a PE teacher so although I'm on my feet I'm not constantly active.

Iv calculated my calorie goal to be: 1722

Macros: 143g carbs (572kcals)
135g protein (540kcals)
63g fat (567 kcals)

Not sure if kcals and carbs are too low if I want to just lower my bf% not necessarily my weight

gbullock32
10-10-2015, 01:04 PM
So you want to lose fat (which has weight), without losing weight?

Going to have to try and go for a recomp at that than.

For the calories though, only trial and error will tell you if they are right, but at your height and activity they seem a bit low- try them and see how it goes, adjust based on results. Also 29% body fat for a women is pretty healthy.

levans147
10-10-2015, 02:02 PM
It's borderline high

Thanks for your reply. Yes I want to replace the fat with muscle to feel strong as well as look better.

I think upping it a little will help my training as I'm sometime exhausted but so worried about gaining weight if I up my carbs

magician27
10-10-2015, 02:23 PM
Not sure if kcals and carbs are too low if I want to just lower my bf% not necessarily my weight

unfortunately thats not possible. even if you want replace fat mass with muscle , you need to go up and down on weight for that . you wont stay at same weight and change your body composition dramatically. fat can be lost/gained 3x faster than muscle. so they are not going to replace each other at same rate. you want to gain muscle first ? eat on surplus and gain 1-2 lbs a month , you want to lose fat first ? eat on deficit and lose 3-4 lbs a month

gbullock32
10-10-2015, 03:00 PM
Carbs alone will not make you gain fat.


NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Nutrition-
Calculating Calories (http://forum.bodybuilding.com/showthread.php?t=156380183)
Pre, During, and Postworkout Nutrition (http://forum.bodybuilding.com/showthread.php?t=123915821)
How To Ask For Diet Critique (http://forum.bodybuilding.com/showthread.php?t=129523333)
Discretionary Calorie Allowance (http://forum.bodybuilding.com/showthread.php?t=133634471)
Macro/Micro Nutrients Explained (http://forum.bodybuilding.com/showthread.php?t=2845231)
Why 'Clean Eating' Is a Myth (http://wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/)
Clean Eating Myth 2 (http://evidencemag.com/clean-eating/)
Insulin and Fat Loss (http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/)
Insulin and Fat Loss 2 (http://www.muscleforlife.com/how-insulin-works/)

Protein-
Protein Needs (http://evidencemag.com/dieting-protein-needs)
Protein Needs 2 (http://www.ncbi.nlm.nih.gov/pubmed/24092765)
Protein Timing (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/)

Fat-
Fat Needs (http://www.jissn.com/content/11/1/20)
Fat and Testosterone (http://www.anabolicmen.com/fats-and-testosterone/)

Meal Timing-
Meal Timing 1 (http://www.jissn.com/content/10/1/5)
Meal Timing 2 (http://nutritionreviews.oxfordjournals.org/content/73/2/69)

Micro-Nutrient Guide-
Micro-Nutrient Guide (http://iom.nationalacademies.org/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf)


TRAINING
Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine (http://forum.bodybuilding.com/showthread.php?t=118004321)
How To Perform Basic Lifts (http://forum.bodybuilding.com/showthread.php?t=118920551)

Routines
Starting Strength (http://startingstrength.com/)
BabyLover's Starting Strength (http://forum.bodybuilding.com/showthread.php?t=135564721)
AllPro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=4195843)
StrongLifts 5x5 (http://stronglifts.com/5x5/)
IceCream Fitness 5x5 (http://forum.bodybuilding.com/showthread.php?t=148036063)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Coolcicada's Push Pull Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)

Calisthenics routines
Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout".
- Hanging Leg Raises: 4x12
- Planks: 3x1min


SUPPLEMENTS

Remember one thing, supplements are only that; they supplement something and are never meant to be replacements. A multivitamin will not replace fruits and vegetables, a fat burner will not replace a caloric deficit, and a meal replacement is not meant to be your only source of calories.

This is a brief run down of the 'basics', for further breakdowns of specific ingredients (like Yohimbe, Forskolin, Glycerol, ect) more research on your part would be needed.

Protein
Protein supplements are mostly derived from either Milk, Animal, Egg, or Plant sources. They are a powdered food item, made to be convenient to take. Their main purpose is to help you reach your minimum daily needs for protein if you cannot do so with whole foods, outside of that they provide no special benefit to muscle growth and are by no means 'required'.

Types
Whey- The most common, derived from milk and comes in either a concentrate or isolate. It is the cheapest and has a very high bio-availability, good stuff all around. Concentrate is the most common you will see since it requires less processing than an isolate. It is great and just fine for the majority of people. Isolates are another variety, they tend to have a few less carbs and fat, but cost more. They are best for people who have lactose issues.

Animal- Meat based protein, most come from the hooves and other parts that are not used in food; mostly collagen sources. These are usually not the best for bio-availability and are costly compared to a whey protein. They have the benefit of not being an issue to the lactose intolerant, but most prefer other sources for their protein needs.

Egg- From eggs, most are egg white powders. Again these cost more but have good bio-availability and do not aggravate lactose.

Plant- Best for the vegetarian/vegan, and those with very severe lactose intolerance (who still get issues even from isolate). These are sources from pea, soy, hemp, rice, and other plants. They often have multiple sources to form a complete protein source. Most cost more because of the processing involved.

Multi-Vitamins
Multi-Vitamins are a good way to cover any gaps your nutrition may leave, they are not meant to (and never will be) a replacement for a wide variety of whole foods. Think of them as the spackle of the supplement world, great for covering imperfections, but you would not try and build a house from it.

Fish Oil
Fish Oil is a good supplement for most, mainly because many do not eat enough fish to reach the minimum recommendation for EPA/DHA. For the most part you do not need to over complicate this one, just find a cheap and reliable brand and go for a dosage that covers your daily needs. These recommendations are 3 grams of EPA/DHA per day.

Creatine
Creatine Monohydrate is the cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance.

BCAAs
BCAAs (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you. BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Fat Burners
Fat Burners primarily do 2 things, suppress appetite and provide energy and focus. They cannot and will not replace a calorie deficit or a proper nutrition plan. Some have other additions, such as Forskolin or Yohimbe which may aid in actual fat loss though, but again the end success of weight/fat loss is proper diet. Work on getting that in order and then, if needed, you may want to look into a fat burner for the final push you need.

Pre-Workouts
These are designed to provide energy, focus, pump, and endurance; they do so most often with caffeine and other ingredients though there are also non-stimm pre-workouts for those who do not want the caffeine rush. These can aid you if the extra energy is needed but they are not required; if you are fine without them than you can just save your money.

Meal Replacements/Mass Gainer
These are often little more than a protein supplement with a lot of cheap carbs added in to jack up the calories. Really, just eat more; make a homemade gainer from whole foods: Whole Milk, Oats, Honey, Ice Cream, Whey, Peanut Butter, Fruit; all can be blended up to make a far more nutritious and cheaper gainer than anything you could buy in a tub.

CLA
CLA is useless, really... Unless you are obese and even then the effects are minimal at best.

Glutamine
Glutamine is pretty much useless, save your money.

ShyGuyXS
10-10-2015, 03:06 PM
How did you get that BF% reading? Going by your stats and avatar, that may not be accurate.

At your height and weight, 1700 calories is rather low for intake - definitely low if you're trying to maintain weight and be active.

magician27
10-10-2015, 03:42 PM
How did you get that BF% reading? Going by your stats and avatar, that may not be accurate.

At your height and weight, 1700 calories is rather low for intake - definitely low if you're trying to maintain weight and be active.

yea that looks pretty decent to me :)

levans147
10-10-2015, 09:04 PM
With fitbit aria (body weight and composition scales. I know these are not as accurate as other methods. I use them fasted in the morning before a drink just to see a general pattern

I will up the calories a couple of hundred and see what happens. Thanks.'s for your reply

levans147
10-10-2015, 09:09 PM
So am I best to keep calories at maintenance and continue strength training.

The calories is what's really confusing me.

I don't want to put weight on but do want to tone up resulting in my body fat percentage decreasing

EjnarKolinkar
10-10-2015, 09:37 PM
Not sure if kcals and carbs are too low if I want to just lower my bf% not necessarily my weight

OK, well lets take a moment to stick to reality. You can cut 10 pounds of fat while training and probably keep a good bit of muscle around. But you won't replace 10 pounds of fat with 10 pounds of muscle like that. Pick a goal and eat to achieve it first and foremost. If you want to add 10 pounds of muscle it's likely going to take a while in surplus, could be up to a year.




With fitbit aria (body weight and composition scales. I know these are not as accurate as other methods. I use them fasted in the morning before a drink just to see a general pattern

I will up the calories a couple of hundred and see what happens. Thanks.'s for your reply

How much weight are you losing on week on your estimated 1700 cals? How long have you been eating that amount? Do you have a good feeling what amount of food you need to eat to maintain your weight?

I'm not emma,I'm not even good.

magician27
10-10-2015, 09:40 PM
So am I best to keep calories at maintenance and continue strength training.

The calories is what's really confusing me.

I don't want to put weight on but do want to tone up resulting in my body fat percentage decreasing

everyone wants to gain muscle and lose at same time , but its practically hard , requires so many things to be on point , and not really the most efficient way to go about gaining muscle / losing fat

levans147
10-10-2015, 11:21 PM
You sound good and helpful to me! I maintain around 1900

I've been on a reduced calorie diet for about 6 months. I and tall so quite slim at this weight but want to be stronger.but I don't want to get bigger. I know size for size muscle weighs more than fat (making you look slimmer anyway) = fine.

So I shouldn't reAlly cut calories whilst trying to get stronger?

levans147
10-10-2015, 11:24 PM
So I have to eat at least maintenAnce to get stronger??

And then cut cals when I want to slim down?

Am I not able to gain muscle strength whilst training if I'm on a reduced calorie diet?

What if I just ate maintenAnce on training dAys? Sorry for all the questions. As you can see I don't know what to do

gbullock32
10-11-2015, 07:17 AM
So I have to eat at least maintenAnce to get stronger?? Possible to get stronger even at a deficit, but it is less practical.

And then cut cals when I want to slim down? Or increase activity level.

Am I not able to gain muscle strength whilst training if I'm on a reduced calorie diet? Again, possible but not efficient.

What if I just ate maintenAnce on training dAys? Eating maintenance = maintaining.Answers in bold.

ironwill2008
10-11-2015, 08:45 AM
I don't want to put weight on but do want to tone up resulting in my body fat percentage decreasing

But what does your mirror tell you?



Sometimes, it's not good to get too hung up on the scale, or even a body fat % number. I'd also suggest you stop using any home-type gizmo that supposedly measures body fat by electrical impedance; they're notoriously inaccurate, even for relative readings. 'Fitbit' and other devices of their ilk do much more harm than good; the "information" they provide will only lead you down the wrong path. Hand-held or otherwise home-type electronic devices that provide any kind of actual, useful information are still many years away despite what the sellers of these trinkets would have you believe.

EjnarKolinkar
10-11-2015, 10:08 AM
You sound good and helpful to me! I maintain around 1900

I've been on a reduced calorie diet for about 6 months. I and tall so quite slim at this weight but want to be stronger.but I don't want to get bigger. I know size for size muscle weighs more than fat (making you look slimmer anyway) = fine.

So I shouldn't reAlly cut calories whilst trying to get stronger?


Too confusing.



So I have to eat at least maintenAnce to get stronger??

And then cut cals when I want to slim down?

Am I not able to gain muscle strength whilst training if I'm on a reduced calorie diet?

What if I just ate maintenAnce on training dAys? Sorry for all the questions. As you can see I don't know what to do


Yep sorry that is way too confusing.








Let's pretend you want to gain 5-10 pounds of muscle. Step one, train effectively. Step two eat in an overall steady surplus to feed that growth.

Let's pretend you want to lose 5-10 pounds of fat. Step one, train effectively. Step two eat in an overall steady deficit to lose fat.

Want to stay the same? Eat maintenance and train, very little changes.

levans147
10-17-2015, 06:26 AM
Just an update.I've calculated my minimums to be:
139g protein
69g fat
Rest of macros coming from any micronutrients to make 1850 kcals (my TDEE is around 2600 but increasing my kcals up slowly)

Having a refeed day =approx 2000 kcals once a week and a lower carb day mid week.

bunnydelacruz
10-17-2015, 07:30 AM
Just an update.I've calculated my minimums to be:
139g protein
69g fat
Rest of macros coming from any micronutrients to make 1850 kcals (my TDEE is around 2600 but increasing my kcals up slowly)

Having a refeed day =approx 2000 kcals once a week and a lower carb day mid week.

Any reason for the refeed and low carb day?

levans147
10-18-2015, 01:06 PM
Low carb day on a day I'm not weight training and refeed to give me boost and prevent my metabolism dropping?

AfroMidnite
10-18-2015, 03:25 PM
You don't need to complicate it like that... You can eat the same on days you don't work out and it will have a negligible effect - actually it will make it easier to stick to your goals. Anyway I don't know much about women's body fat %'s but I would also seriously question that 30% number. I think like a lot of women you're overestimating your need to cut calories...

levans147
10-19-2015, 10:04 AM
Isn't it best to have fewer carbs on rest days? I feel like 170g is a lot

Ripper908
10-19-2015, 10:16 AM
I'd lay off the cardio personally and just stick to the weights. You seem to have a good understanding of your cals and macro breakdowns.

I know when I incorporate cardio I never look "toned". It keeps me flat and looking like a holocaust victim

desslok
10-19-2015, 12:14 PM
Isn't it best to have fewer carbs on rest days? I feel like 170g is a lot

Kind of depends. Some people that try to conplicate things end up spinning their wheels, and would have been better off just being consistent and making slow steady progress.

levans147
10-19-2015, 01:08 PM
Thanks guys. Really appreciate it

nakkiz
10-19-2015, 01:26 PM
Thanks guys. Really appreciate it

For someone on your level I would start out doing things as simple as possible. The more comfortable and knowledge you become, the more you can start playing around with macros.