Unsure which advice is right for me?
FightingToLoseTheThighs
Posts: 7
After falling off the wagon and been run over by it I am climbing back on but unsure which advice would suit me. Any and all advice welcome
PT from gym advice was low weight high reps 2-3 days a week and 40 mins cardio 5-6 days a week. Calories at 1200-1500 non cardio days and 1500-1800 on cardio days.
Bootcamp PT advice 2-3 days cardio a week of moderate intensity no more than 30 mins - 15 min HIIT is preferred. Weights 3-4 days a week high weight low rep. Eating at 1700 - 1800 calories a day and at least half my exercise calories back.
Stats
Age : 30
Sex : F
Height : 168cm or 5'6
Weight : 95kg or 209lb
TDEE calculated from 3 different sites 2300- 2400
BMR calculated from 3 different sites 1700 - 1800
Resting heart rate from Polar FT4 82
Exercise
5-6 days a week 30 minutes min cardio. Bike, Elliptical or Treadmill/walk keeping heart rate between 114 and 147 (Polar FT4)
Weights irregularly and usually low weight 12-15 reps
Bootcamp 2x a week for 45mins mixture of cardio and body weight exercise (she loves to make us squat, lunge, plank, push ups, sprints)
Goals
70kg or 154lbs
Fit and strong
No time limit. Took years to put on weight as long as it goes I'm happy to take time to move it off
TIA
PT from gym advice was low weight high reps 2-3 days a week and 40 mins cardio 5-6 days a week. Calories at 1200-1500 non cardio days and 1500-1800 on cardio days.
Bootcamp PT advice 2-3 days cardio a week of moderate intensity no more than 30 mins - 15 min HIIT is preferred. Weights 3-4 days a week high weight low rep. Eating at 1700 - 1800 calories a day and at least half my exercise calories back.
Stats
Age : 30
Sex : F
Height : 168cm or 5'6
Weight : 95kg or 209lb
TDEE calculated from 3 different sites 2300- 2400
BMR calculated from 3 different sites 1700 - 1800
Resting heart rate from Polar FT4 82
Exercise
5-6 days a week 30 minutes min cardio. Bike, Elliptical or Treadmill/walk keeping heart rate between 114 and 147 (Polar FT4)
Weights irregularly and usually low weight 12-15 reps
Bootcamp 2x a week for 45mins mixture of cardio and body weight exercise (she loves to make us squat, lunge, plank, push ups, sprints)
Goals
70kg or 154lbs
Fit and strong
No time limit. Took years to put on weight as long as it goes I'm happy to take time to move it off
TIA
0
Replies
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What caused you to "fall off the wagon" last time? What were you doing before?0
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If it were me I'd go with TDEE less 20% which comes to 1840 calories, which is near to what your bootcomp PT said. You need to recalculate your TDEE when you've started to lose some weight because your needs will change.
Exercise wise - are you going from sedentary to this? Cardio every day and weights 2-3 times a week would be a big jump and you don't want to overdo it and hurt yourself. I'm a fan of lifting heavy weights at lower reps (8 to 10). I do that twice a week, and I try to do something cardio-ish every day, even if it's a just a 30min walk or swim.
Feel free to add me if you like. I'm a couple of years younger than you and about the same height, if that helps at all
PS: I like that you have said you can take your time. I think a lot of people try to rush it. You have a really good mindset.0 -
Bootcamp PT advice 2-3 days cardio a week of moderate intensity no more than 30 mins - 15 min HIIT is preferred. Weights 3-4 days a week high weight low rep. Eating at 1700 - 1800 calories a day and at least half my exercise calories back.
I'd try this route first. I only say this because:
1) I personally like to eat as much as I possibly can and still lose weight. Why? Because I love food and like that having a higher goal means I don't have to restrict as much.
2) I'm averaging 1886 calories per day (1500 - 2000+) and still losing weight. 5'4.5" and 165lbs
3) The workout routine makes sense to me and I've seen a lot of success stories from people who have gone that route and look absolutely amazing.0 -
Bootcamp PT route sounds much better to me. Here is why:1) I personally like to eat as much as I possibly can and still lose weight. Why? Because I love food and like that having a higher goal means I don't have to restrict as much.
2) I'm averaging 1886 calories per day (1500 - 2000+) and still losing weight. 5'4.5" and 165lbs
3) The workout routine makes since to me and I've seen a lot of success stories from people who have gone that route and look absolutely amazing.0 -
I've said it before and I'll say it again, imho, less reps with higher weight > more reps with less weight. Seems like women always get this "advice" idk why.0
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For exercise, which do you want: more muscle or more endurance?
To create more muscle you do fewer reps with a higher weight. You pick a weight that you can life 8 -12 times max. You then take a break and do this two more times.
To create greater muscular endurance you do more reps with a lighter weight.
The goal with either route is to reach the point of failure where you just can't lift the weight any more. Whether it is with the heavier weight with fewer reps or the lighter weight with more reps.
The book "WHICH COMES FIRST, CARDIO OR WEIGHTS?" is an excellent book that explained a lot.0 -
Bootcamp PT route sounds much better to me. Here is why:1) I personally like to eat as much as I possibly can and still lose weight. Why? Because I love food and like that having a higher goal means I don't have to restrict as much.
2) I'm averaging 1886 calories per day (1500 - 2000+) and still losing weight. 5'4.5" and 165lbs
3) The workout routine makes since to me and I've seen a lot of success stories from people who have gone that route and look absolutely amazing.
this this and more this!
I started as lifting heavy as i am able, and do 1 set 9 reps (just increased to 2 sets) and i eat roughly the same average, Im 5'7.5" and weight 170 when i started, and after losing 17" off of my body (4 off of my hips alone!) i look like i weigh the same as i did 15 lbs lighter!
edited to add that i lost that many inches in 10 weeks!!!0 -
I agree with 1800ish calories. Use http://scoobysworkshop.com/calorie-calculator/0
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