BF% Calculator-Ideal Weight- How To Get There?

onedayatatime12
onedayatatime12 Posts: 577 Member
in Health and Weight Loss
So I'm at 131.2 lbs. right now and I wanted to be 120 and toned. But to be honest, I realize that it's not a big deal if I can't be. I reached a plateau this past week, and I got a bit pissed. I lost inches, but not 1 pound like I wanted to. That's fine, but I definitely won't give up on the goal of 124-125 (which I was for a steady few years) and this time, I want to have a toned tummy, which I've NEVER had at this goal weight. I used the Fat2Fit body fat calculator, entered my stats, and it says I have a lean body mass of 97.4 lbs and 33.8 pounds of body fat, meaning that I have a 25.7% body fat level. I want to get it down to 22%, and still maintain a 124 pound goal weight. This means that at my goal weight and physique, I should have a toned tummy (right?) and lean legs and arms. I'll only have 27.5 pounds of fat as opposed to a 33.8 that I do now and I'll be so much happier!

But my question is, what exactly do I have to do to get to this goal weight? I know I have to lift, so I'll be doing that every day of the week, but how much cardio should I do? Should I totally drop the cardio or still do it, but only 1-2x a week? And I currently eat 1500 calories a day (1450 before my plateau), and sometimes I eat back my exercise calories. I maintain a 45-35-20 carbohydrates, protein, and fat ratio which I read online is the macrobolic ratio? I'm definitely looking to maintain that ratio, as I never seem to achieve the total amount of protein and carbs I should be eating, but I easily go over the fat level thanks to nuts. :P

Advice is much appreciated. Thank y'all so much! :flowerforyou:

Replies

  • djeffreys10
    djeffreys10 Posts: 2,312 Member
    Maintain a 20% net deficit. Lift heavy at least 3x per week and get addequate protein to maintain lean body mass. Cardio is optional, but I would still do about 20 minutes of HIIT 3x per week (HIIT is supposed to be the most effecient fat burning cardio), and eat back your exercise calories.

    And forget about a target weight. Weight is just an arbitrary number on a scale. If you are not happy with your stomach at 124, either add more muscle (and weigh more) or lose more fat (and weigh less).
  • j6o4
    j6o4 Posts: 871 Member
    don't lift everyday, you need time to recover even if you workout different body parts everyday. Aim for 3-5x a week of lifting.
  • djeffreys10
    djeffreys10 Posts: 2,312 Member
    And forget about a percentage split of calories. Eat about 0.8-1 gram of per pound of body weight (105-130 grams), about 0.5-0.6 grams of fat per pound of body weight (65-78 grams), and the balance in carbs. Then eat back your exercise calories with whatever you want, be it protein, fat, or carbs.
  • onedayatatime12
    onedayatatime12 Posts: 577 Member
    Wow, thanks so much guys! I really appreciate the advice, and I'll adjust my exercise regimen accordingly.

    But do you recommend me upping my caloric intake from 1500 to 1600 or should I be good with 1500?
  • djeffreys10
    djeffreys10 Posts: 2,312 Member
    How tall are you?
  • onedayatatime12
    onedayatatime12 Posts: 577 Member
    5'8" but I have a small build
  • djeffreys10
    djeffreys10 Posts: 2,312 Member
    How active are you in your general life?
  • onedayatatime12
    onedayatatime12 Posts: 577 Member
    I used to be pretty sedentary (just sitting and studying) and occasionally getting up for some things. Now I workout 3-4x a week, sometimes more.

    I also find it hard to consume even the 1500 calories, seeing as I have really late dinners, and it's time to go to bed within two-three hours or so of dinner. Also, should I be eating my exercise calories back? I haven't seen much weight loss at all lately, just inches, so would that approach speed up the fat loss? (And yes, I want to lose pounds, burn more fat, and look toned if that makes sense)
  • onedayatatime12
    onedayatatime12 Posts: 577 Member
    Bump, hoping to get a response back from the lovely gentleman who is helping me, or anyone else who can :)
  • djeffreys10
    djeffreys10 Posts: 2,312 Member
    I had to wait until I got to the office where I left the calories spreadsheet I made. I calculate that 1500 should probably put you somewhere close to the 1 lbs per week range, and is higher than your base metabolic rate. So you should be good at that amount. Eat there for about 4 weeks, and then reasses based on your results.
  • onedayatatime12
    onedayatatime12 Posts: 577 Member
    Okay thank you so much! I will stick to this regimen strictly and hopefully I get results! :)

Categories