Thinner leaner stronger results

Hannahjane123456

I am 110 pounds and 4 foot 11 and hoping to lose belly fat, I'm hoping to lose 10 pounds, I already lift weights and do cardio but my diet isn't the best. I've read the thinner leaner stronger book and I'm really unsure about the amount of calories I am suppose to eat, he's saying I should only be eating 1200, which I just don't think it's enough. Do I need to have my macros spot on and low calories in order to build muscle and lose fat and get lean?

Thanks

MissyCHF

How many does MFP suggest.

They suggest 1200 calories for me & it works.

callsitlikeiseeit

im 5'1, 40 years old and lose between 1-2 pounds per week on 1200. working out earns you a few extra cals too (dont eat any more than half the estimated burn)

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Shadowfox429

1200 calories is definitely not enough! I too do not have much to lose. I am set at 1500 and I eat back all calories from exercise. And I am still losing weight at a slow and steady pace. You want to preserve muscle tissue so your metabolism will go up. If you cut too drastically, you will lose your muscle.
This app will calculate calories that are not appropriate.
You may have put too drastic of a calculation. Use this link instead:

http://scoobysworkshop.com/calorie-calculator/

Also, never eat below your BMR!

How old are you?

MissyCHF

Shadowfox429 wrote: »

1200 calories is definitely not enough! I too do not have much to lose. I am set at 1500 and I eat back all calories from exercise. And I am still losing weight at a slow and steady pace. You want to preserve muscle tissue so your metabolism will go up. If you cut too drastically, you will lose your muscle.
This app will calculate calories that are not appropriate.
You may have put too drastic of a calculation. Use this link instead:

http://scoobysworkshop.com/calorie-calculator/

Also, never eat below your BMR!

How old are you?

It gave me 1228cal'
mfp gave me 1200 cal' both to lose 1lb per week.

Shadowfox429

1lb a week is too rapid for your weight. Change your settings to .5 lb per week.

When you are in the final 10lbs of weight loss, and ready to start adding muscle, you want to up your calories to spike your metabolism and maintain muscle.

You will see huge changes in your body over the next couple months if you eat at a very slight calorie deficit or no calorie deficit at all and just lift heavy weights and up protein.

I have a wonderful book that you would probably enjoy reading.
It’s called The New Rules Of Lifting for Women. Great book and it clears up a lot of the misconceptions that most women have about lifting and nutrition.

The book has a basic equation to find your at rest daily calories.
Find your resting metabolic rate with this equation:
795+ (7.18 x body weight in Kilograms)

Shadowfox429

With that calculation, your resting calories are about 1200. That is how many calories your body needs if you were in a coma and did not move at all.
Now factor your lifestyle. Your job. Chores. Walking. That is all added calories, not even considering added exercise.

Shadowfox429

These are the numbers I am getting for your height and weight. This is inputted at a desk job sedentary level. You are already at an ideal weight for your height.

To lose at a slow and safer pace, eat between 1500-1600 calories instead.
If you are under 18, then your calories should be at least 1800 for proper brain and body development.

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Goober1142

Shadowfox429 wrote: »

1lb a week is too rapid for your weight. Change your settings to .5 lb per week.

When you are in the final 10lbs of weight loss, and ready to start adding muscle, you want to up your calories to spike your metabolism and maintain muscle.

You will see huge changes in your body over the next couple months if you eat at a very slight calorie deficit or no calorie deficit at all and just lift heavy weights and up protein.

I have a wonderful book that you would probably enjoy reading.
It’s called The New Rules Of Lifting for Women. Great book and it clears up a lot of the misconceptions that most women have about lifting and nutrition.

The book has a basic equation to find your at rest daily calories.
Find your resting metabolic rate with this equation:
795+ (7.18 x body weight in Kilograms)

I second that. And The Lean Muscle Diet is also great. And the original New Rules has awesome workouts...love Lou Schuler's books.

Hannahjane123456

I'm 27 and I'm a full time mum to a 1 year old and 3 year old, I want to start doing hiit for 30 minutes 4x a week and lift weights 6x a week for around a hour maybe.

Aed0416

4 foot 11 and cutting 1200 doesn't seem that low to me. Stick with his diet I like TLS much better than NR. He lays it out pretty clearly in the book but if you are cutting you are getting leaner but not building muscle. If you have calculated your BMR you can restrict calorie intake up to that but no further. His podcast put an episode in the past couple of weeks about cardio vs. weightlifting for weightloss, it's a great succinct little refreasher. This program is great.

bbell1985

I'm 5'4" and 1200 doesn't seem that low to me. I don't move very fast or much though.