Will this plan help me lose fat while maintaining muscle?
distinctlybeautiful
Posts: 1,041 Member
A little about me first. I'm 28 years old, 66.5 inches tall, and about 150 pounds. I was recently evaluated and found out that my resting metabolic rate requires 1463 calories per day and that to lose half a pound per week without exercise, I should consume 1651 calories per day.
I've just started exercising again, running 1-2 miles per day and lifting weights for about thirty minutes per day, maybe 4 days per week. I'm know that doing this while consuming 1500 - 1700 calories per day will result in weight loss. I guess I'm just wondering how quickly I might start to see results and what kind of results I might expect. Hope I've given enough information. Thanks!
I've just started exercising again, running 1-2 miles per day and lifting weights for about thirty minutes per day, maybe 4 days per week. I'm know that doing this while consuming 1500 - 1700 calories per day will result in weight loss. I guess I'm just wondering how quickly I might start to see results and what kind of results I might expect. Hope I've given enough information. Thanks!
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Replies
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Why the range in calories? Consistent intake is best, but wondering the rationale.0
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I'm no expert, but I think you need to be sure you're getting adequate protein (1g per pound of lean body mass) as well...0
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If you need 1650 to los a half pound per week why are you going to eat 1500 to 1700??? just set MFP to 1650 and eat to that number.
also, is your lifting routine a structured program, or one that you have designed on your own?
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mizzlarabee wrote: »Why the range in calories? Consistent intake is best, but wondering the rationale.
I suppose I'm just giving myself a little leeway. I tend to aim for the middle ground of about 1600, but I know I'm not always going to be exact.
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are you going to be using a food scale to weigh all solid foods?0
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HeySwoleSister wrote: »I'm no expert, but I think you need to be sure you're getting adequate protein (1g per pound of lean body mass) as well...
Yeah, I should have mentioned that too. Protein is the main thing I look at other than calories, and the amount you mentioned is what I try to hit.0 -
I'm very similar to you in that I'm also 28, 65 inches, but started at 165 lbs. It took a few months to lose about 15 lbs with a similar diet (although I only lift weights). However, as soon as I hit 150, my weight hasn't changed much. The last month has been mostly the same weight, but I've lost quite a few inches. Since you are honestly at a healthy weight, I would focus more on your measurements and General fitness rather than the scale weight. Hope this helps!0
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mizzlarabee wrote: »
I understand, but I know myself and any progress is going to better than none for me. If 1650 is what I need without exercise, then it seems to me that staying in the range of 1500 to 1700, while not necessarily producing a steady rate of loss, will definitely result in loss if I've added in exercise. Maybe I'm mistaken.
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distinctlybeautiful wrote: »mizzlarabee wrote: »
I understand, but I know myself and any progress is going to better than none for me. If 1650 is what I need without exercise, then it seems to me that staying in the range of 1500 to 1700, while not necessarily producing a steady rate of loss, will definitely result in loss if I've added in exercise. Maybe I'm mistaken.
If you want specific results, you'll need a specific approach. It really depends on what your goals are.0 -
Lots of people do calorie cycling, while this isn't that, clearly meeting exactly 1623 every day is NOT the only way to produce results...
That being said 1500-1700 daily seems reasonable. And I do the same. Some days I'm hungrier than others, workout harder, or whatever ya know.0 -
distinctlybeautiful wrote: »mizzlarabee wrote: »
I understand, but I know myself and any progress is going to better than none for me. If 1650 is what I need without exercise, then it seems to me that staying in the range of 1500 to 1700, while not necessarily producing a steady rate of loss, will definitely result in loss if I've added in exercise. Maybe I'm mistaken.
I think that if the 1500-1700 range still keeps you in a deficit (and with the amount of exercise you plan to do, it probably will) it's fine to have that range of calories. Sure consistent intake will give you more consistent results, but I know for me personally it's not realistic. There are some days I'm going to be under, some over and some right on point. It all balances out in the end.
ETA: What lifting program are you planning on using?
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I eat in a range as well. No big deal. Keep your "range" if it makes you feel better.
And assuming your weight lifting plan is a quality plan, then yes, that is easily enough to minimize the muscle loss assuming you get enough protein.0 -
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are you going to be using a food scale to weigh all solid foods?
Yes, I do this, and I generally try to cautiously overestimate if it's not possible to weigh. I figure what I think is overestimating is probably closer to the real number than I think it is.
As for liftingalso, is your lifting routine a structured program, or one that you have designed on your own?I_Will_End_You wrote: »ETA: What lifting program are you planning on using?
I'm not following a program as of now. We do triceps, chest, and shoulders one day; back and biceps another day; and legs and abs another day; and we generally try to do cardio at when we're not doing legs. Sometimes we mix abs throughout.0 -
Get on a structured plan for lifting. No need to go in there and spin your wheels. Get on something proven. Then you are good to go.0
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Answering OP's questions:
1. You can lose fat and gain muscle if you perform enough anaerobic exercise and consume an adequate amount of protein/fats while eating at a deficit.
2. The number of calories that make the scale go down is the correct number of calories to eat. A calculator can generally get you in the right ballpark, but the real measure is what your body does with those calories. If you lose weight on 1700 calories you're still doing it right. As others have said, a guaranteed method to being accurate is to use measuring cups and a food scale for pretty much everything.
3. Whatever changes you make you can't guarantee will have a real impact for about 30 days. If at 30 days you gain or stay the same you're either measuring wrong or you need to reduce your calorie intake.
4. Full body exercises can and will do more for you than isometric exercises such as bicep curls, etc. Squats, deadlifts, bench press, overhead press, chest dips, pull ups, push ups, etc. all work multiple muscle groups at the same time. They are suggested over other anaerobic exercises.0 -
distinctlybeautiful wrote: »are you going to be using a food scale to weigh all solid foods?
Yes, I do this, and I generally try to cautiously overestimate if it's not possible to weigh. I figure what I think is overestimating is probably closer to the real number than I think it is.
As for liftingalso, is your lifting routine a structured program, or one that you have designed on your own?I_Will_End_You wrote: »ETA: What lifting program are you planning on using?
I'm not following a program as of now. We do triceps, chest, and shoulders one day; back and biceps another day; and legs and abs another day; and we generally try to do cardio at when we're not doing legs. Sometimes we mix abs throughout.
I would highly suggest getting on a structured program like strong lifts, new rules of lifting for woman, or starting strength..0 -
Answering OP's questions:
1. You can lose fat and gain muscle if you perform enough anaerobic exercise and consume an adequate amount of protein/fats while eating at a deficit.
2. The number of calories that make the scale go down is the correct number of calories to eat. A calculator can generally get you in the right ballpark, but the real measure is what your body does with those calories. If you lose weight on 1700 calories you're still doing it right. As others have said, a guaranteed method to being accurate is to use measuring cups and a food scale for pretty much everything.
3. Whatever changes you make you can't guarantee will have a real impact for about 30 days. If at 30 days you gain or stay the same you're either measuring wrong or you need to reduce your calorie intake.
4. Full body exercises can and will do more for you than isometric exercises such as bicep curls, etc. Squats, deadlifts, bench press, overhead press, chest dips, pull ups, push ups, etc. all work multiple muscle groups at the same time. They are suggested over other anaerobic exercises.
to the bolded part, you can only do that if you are new to lifting ....i.e. newbie gains...0
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