Calorie amount and just generally need help!

LizzyK1983

Hi all, I’m a newbie to the forum and am looking for some advice relating to calorie amounts and what I need to do in my particular case – I’m really lost!

I don’t really have an issue with my scale weight but I am really skinny fat ie. 32.5% body fat, covered in cellulite and really flabby skin. So instead of severely calorie restricting like I have done in the past (and making it worse for that matter) I have decided to embark on an exercise routine to build some muscle. For the last couple weeks I have been walking around 5.5kms three to four times a week and do 20 HIIT workouts five times a week (im enjoying this and feel accomplished after every workout). The question I have is how many calories should I be eating to lose the fat and tone up (I don’t really care about scale weight and frankly I don’t weigh myself alot as it screws with my head too much). My fitness pal said 1200 calories but after about a week of trying to stick to 1200 I gave up as I was so so so hungry to the point of bingeing on the weekends and ruining any progress, and the new exercise routine has made me want to eat a horse everyday ahhhh. I think I am having trouble increasing my calories as I am so used to restricting in the past that I feel like I am going to balloon out. A few stats: I am 5 foot 6. Weight 130 pounds and my BMR is 1240. Any advice would be really appreciated.

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LizzyK1983

Sorry I should have been more specific - the hiit training I am doing is with weights and body resistance, a bit like the 30 day shred.

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Barbs2222

I am so going to watch this tread because I'm in the same boat. 5'5 and 125. I'm lucky though, I don't really have cellulite but I diffidently have a muffin top and arms that flap. A bit of extra weight on my thighs, I'm pretty sure people will tell us to lift heavy and eat protein. I'm a volume eater so I pretty much only eat once a day and that has helped quite a bit with bingeing. Like right now there's birthday cake on the counter that I could not eat, even if I wanted to, because I'm full of soup. I don't work out though, but I'm trying to increase my steps. Are you eating back any of the exercise calories? Most people in the community say to eat back 1/2 the cals.

nowine4me

What method are using using to calculate body fat? That sounds very high for your height and weight. That being said, you aren't going to build muscle by walking or doing HIIT. If time is a limiting factor, I'd focus on a progressive training program, like StrongLifts and Short (30 mins) hit sessions.

Edited to add: but walking is a great way to enjoy the outdoors if you have time for that too. If it's on a treadmill, I'd say don't bother.

LizzyK1983

A DEXA Body Scanner gave me the body fat percentage and BMR. The program i am doing involves weighted squats, lunges, leg raises, push ups and arm work with weights, it’s got some cardio in it that’s why I said it’s HIIT training and it sure gets my heart rate up but maybe is isn’t HIIT at all. (I’m new to the exercise thing). Im just struggling with the calorie amounts, im a really big eater and if I restrict I get ravenously hungry and think about food all day long and end up bingeing, I think I have read so much about starvation mode and feel like im skinny fat because I restricted so much in the past im scared to eat too little, but eating too much isn’t getting rid of the body fat either. I wouldn't last only eating one meal a day. Is it normal to feel so hungry? Im just really confused.

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nowine4me

My 2 cents.....pick a calorie goal and stick with it for 2 weeks with a consistent exercise program. If you are losing, great, if not -- cut back 250/day for 2 weeks and so on and so forth. Try 1700 to start and go from there.

LizzyK1983

Its so hard to know what's real and what isn't because of so many conflicting stories. Ie. one article days it exists and your metabolism will shut down if you don't eat enough and you wont loose fat, then others say it's a myth. I think I've read way too much about it all and feel like the moment I get hungry I panic and think im starving but eating more isn't helping either. So confusing

middlehaitch

Put your stats into MFP to eat at maintenance and read the 2 threads posted below. One will explain a recomp and show some great success pics to inspire you, the other will give you a list of lifting programmes- choose one and follow it.

By the way, MFP expects you to eat back exercise calories. Start with 50-75% then adjust so that you are maintaining your weight.

Recomp is not fast but you will get results over time.

http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1


http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1


Cheers, h.

DancingMoosie

If you want to build muscle, you need to start a strength program. Starting Strength, Stronglifts 5x5, NROL, Strong Curves...something that incorporates progressive lifting, not walking, not HIIT. You can eat at maintenance and lift to recomp(build muscle, lose fat) slowly.

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