I Want Abs

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2

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  • usmcmp
    usmcmp Posts: 21,220 Member
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    Oh, maybe check out this site-> http://12minuteathlete.com/, it's mostly HIIT workouts, they are killer!!

    kay thanks :)

    Did you look at the other link above?

    http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach

    Oops yeah forgot to comment bout that sorry. Does that work for a girl though?

    I am a girl. I posted that. It works for men and women. Women aren't special.
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    Good luck with your goals.

    It is gonna come down to eating at a caloric deficit, and doing some weight lifting.....for all over your body.
    Not just focusing on abs.

    So I would suggest make sure you hit your macro minimums...
    So if you are going to do weights...
    0.8 - 1.0 gr of protein/lb of bodyweight, you could prolly also get away with 0.6 gr/lb of body weight
    0.4 gr of fat/lb of body weight <- minimum

    Start doing some weight lifting, making sure your you include the basic compound exercises.
    Chin/pull ups, squats, Dead lifts, bench press, shoulder press, dips.....

    Also something else you could try is doing some cardio first thing in the morning before you have eaten anything.....do it on a completely empty stomach.....water is ok to drink.....
    Your body will look to fat stores for energy.
  • FreshKrisKreash
    FreshKrisKreash Posts: 444 Member
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    Oopsie daises. haha :embarassed: Sorry

    I just figured that girls would have to eat less protein than dudes.
  • FreshKrisKreash
    FreshKrisKreash Posts: 444 Member
    Options
    Good luck with your goals.

    It is gonna come down to eating at a caloric deficit, and doing some weight lifting.....for all over your body.
    Not just focusing on abs.

    So I would suggest make sure you hit your macro minimums...
    So if you are going to do weights...
    0.8 - 1.0 gr of protein/lb of bodyweight, you could prolly also get away with 0.6 gr/lb of body weight
    0.4 gr of fat/lb of body weight <- minimum

    Start doing some weight lifting, making sure your you include the basic compound exercises.
    Chin/pull ups, squats, Dead lifts, bench press, shoulder press, dips.....

    Also something else you could try is doing some cardio first thing in the morning before you have eaten anything.....do it on a completely empty stomach.....water is ok to drink.....
    Your body will look to fat stores for energy.


    That's awesome advice. Thank you very much. How many calories should I be eating in order to lose weight but still gain muscle? Right now I'm doing 1200.
  • usmcmp
    usmcmp Posts: 21,220 Member
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    Oopsie daises. haha :embarassed: Sorry

    I just figured that girls would have to eat less protein than dudes.

    Why? We are made the same. Only difference is hormones. Our cells (fat, muscle and every other cell) are built the same. Stop thinking of women as different from men. We gain muscle slower and without steroids won't build huge muscles by mistake.

    You can eat less protein than that, but like I pointed out having more protein is like insurance for our muscles.
  • RGv2
    RGv2 Posts: 5,789 Member
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    Good luck with your goals.

    It is gonna come down to eating at a caloric deficit, and doing some weight lifting.....for all over your body.
    Not just focusing on abs.

    So I would suggest make sure you hit your macro minimums...
    So if you are going to do weights...
    0.8 - 1.0 gr of protein/lb of bodyweight, you could prolly also get away with 0.6 gr/lb of body weight
    0.4 gr of fat/lb of body weight <- minimum

    Start doing some weight lifting, making sure your you include the basic compound exercises.
    Chin/pull ups, squats, Dead lifts, bench press, shoulder press, dips.....

    Also something else you could try is doing some cardio first thing in the morning before you have eaten anything.....do it on a completely empty stomach.....water is ok to drink.....
    Your body will look to fat stores for energy.


    That's awesome advice. Thank you very much. How many calories should I be eating in order to lose weight but still gain muscle? Right now I'm doing 1200.

    You can't lose weight and gain muscle. They're pretty exclusive outside noob gains.
  • usmcmp
    usmcmp Posts: 21,220 Member
    Options
    Good luck with your goals.

    It is gonna come down to eating at a caloric deficit, and doing some weight lifting.....for all over your body.
    Not just focusing on abs.

    So I would suggest make sure you hit your macro minimums...
    So if you are going to do weights...
    0.8 - 1.0 gr of protein/lb of bodyweight, you could prolly also get away with 0.6 gr/lb of body weight
    0.4 gr of fat/lb of body weight <- minimum

    Start doing some weight lifting, making sure your you include the basic compound exercises.
    Chin/pull ups, squats, Dead lifts, bench press, shoulder press, dips.....

    Also something else you could try is doing some cardio first thing in the morning before you have eaten anything.....do it on a completely empty stomach.....water is ok to drink.....
    Your body will look to fat stores for energy.


    That's awesome advice. Thank you very much. How many calories should I be eating in order to lose weight but still gain muscle? Right now I'm doing 1200.

    You can't lose weight and gain muscle. They're pretty exclusive outside noob gains.

    Also, you won't be gaining muscle doing Jillian workouts.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Options
    Good luck with your goals.

    It is gonna come down to eating at a caloric deficit, and doing some weight lifting.....for all over your body.
    Not just focusing on abs.

    So I would suggest make sure you hit your macro minimums...
    So if you are going to do weights...
    0.8 - 1.0 gr of protein/lb of bodyweight, you could prolly also get away with 0.6 gr/lb of body weight
    0.4 gr of fat/lb of body weight <- minimum

    Start doing some weight lifting, making sure your you include the basic compound exercises.
    Chin/pull ups, squats, Dead lifts, bench press, shoulder press, dips.....

    Also something else you could try is doing some cardio first thing in the morning before you have eaten anything.....do it on a completely empty stomach.....water is ok to drink.....
    Your body will look to fat stores for energy.


    That's awesome advice. Thank you very much. How many calories should I be eating in order to lose weight but still gain muscle? Right now I'm doing 1200.

    Well you eat less protein than a guy cause you are smaller.....
    But what is the following
    Age
    height
    weight
    activity level
    BF% if you know this
  • FreshKrisKreash
    FreshKrisKreash Posts: 444 Member
    Options
    Good luck with your goals.

    It is gonna come down to eating at a caloric deficit, and doing some weight lifting.....for all over your body.
    Not just focusing on abs.

    So I would suggest make sure you hit your macro minimums...
    So if you are going to do weights...
    0.8 - 1.0 gr of protein/lb of bodyweight, you could prolly also get away with 0.6 gr/lb of body weight
    0.4 gr of fat/lb of body weight <- minimum

    Start doing some weight lifting, making sure your you include the basic compound exercises.
    Chin/pull ups, squats, Dead lifts, bench press, shoulder press, dips.....

    Also something else you could try is doing some cardio first thing in the morning before you have eaten anything.....do it on a completely empty stomach.....water is ok to drink.....
    Your body will look to fat stores for energy.


    That's awesome advice. Thank you very much. How many calories should I be eating in order to lose weight but still gain muscle? Right now I'm doing 1200.

    Well you eat less protein than a guy cause you are smaller.....
    But what is the following
    Age
    height
    weight
    activity level
    BF% if you know this

    19
    5'5
    140
    exercise at least 1 hr per day
    idk body fat jiggly? lol
  • FreshKrisKreash
    FreshKrisKreash Posts: 444 Member
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    What is a noob?

    I know what a moob is. :P
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    What is a noob?

    I know what a moob is. :P

    Someone who is new to ssomething...
    Slang term....so like a rookie. :wink:
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Options


    19
    5'5
    140
    exercise at least 1 hr per day
    idk body fat jiggly? lol

    Ok, based on those numbers,
    Your BMR is ~1400/day
    Your TDEE is ~2050/day
    So if you are going for trying to burn off some fat, you going to want to do around 1600 - 1650 calories/day
    Calculating things for 0.8 gr of protein will be:
    Protein == 112gr / day (now obviously if you do 1.0 gr/day it will be 140 gr/day)
    Fat == ~55 gr / day
    Carbs == 170 - 175gr / day <- these you can go up or down with as they are not essential.
    That will get you around 1650 calories/ day

    So protein and carbs are 1gr == 4 calories
    Fat 1gr == 9 calories

    You will want to track things for at least 3 - 4 weeks to see if you are trending in the right direction
    Then tweak your numbers if you need too at that time.....
  • FreshKrisKreash
    FreshKrisKreash Posts: 444 Member
    Options


    19
    5'5
    140
    exercise at least 1 hr per day
    idk body fat jiggly? lol

    Ok, based on those numbers,
    Your BMR is ~1400/day
    Your TDEE is ~2050/day
    So if you are going for trying to burn off some fat, you going to want to do around 1600 - 1650 calories/day
    Calculating things for 0.8 gr of protein will be:
    Protein == 112gr / day (now obviously if you do 1.0 gr/day it will be 140 gr/day)
    Fat == ~55 gr / day
    Carbs == 170 - 175gr / day <- these you can go up or down with as they are not essential.
    That will get you around 1650 calories/ day

    So protein and carbs are 1gr == 4 calories
    Fat 1gr == 9 calories

    You will want to track things for at least 3 - 4 weeks to see if you are trending in the right direction
    Then tweak your numbers if you need too at that time.....


    thanks. very scientific. i'll work on getting more protein. right now i'm lucky if I get 60g per day.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    Options

    thanks. very scientific. i'll work on getting more protein. right now i'm lucky if I get 60g per day.

    Welcome

    You need more than 60 gr, especially if you are going to start weight lifting....
    As mentioned, while in caloric deficit, building muscle will not happen.....which is fine.
    That is not our goal here.
    But working out and lifting will help the muscle you have develop and help you get stronger.
    Which will require more calories when you are at rest.
    So the adequate amount of protein will help protect the muscle you do have, from being used as an energy source....your body will pull some energy from the muscle......but it will be a lot less if you are consuming the needed protein and you are actually using them ((meaning lifting weights)

    There is a girl on here, and she put up a blog....fivethreeone is her screen name....check her out.....
    She will inspire you. :wink:
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
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    Oh, maybe check out this site-> http://12minuteathlete.com/, it's mostly HIIT workouts, they are killer!!

    kay thanks :)

    I really suggest you look at my link. You're taking advice from someone who is still trying to achieve what I already have.
    http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach

    Yup, I say you take the advice of the woman who has what you are trying to achieve.
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    I like usmcmp's thread....
    Good advice..

    Plus she looks dang good, if you have seen any of her pics.
  • FreshKrisKreash
    FreshKrisKreash Posts: 444 Member
    Options

    thanks. very scientific. i'll work on getting more protein. right now i'm lucky if I get 60g per day.

    Welcome

    You need more than 60 gr, especially if you are going to start weight lifting....
    As mentioned, while in caloric deficit, building muscle will not happen.....which is fine.
    That is not our goal here.
    But working out and lifting will help the muscle you have develop and help you get stronger.
    Which will require more calories when you are at rest.
    So the adequate amount of protein will help protect the muscle you do have, from being used as an energy source....your body will pull some energy from the muscle......but it will be a lot less if you are consuming the needed protein and you are actually using them ((meaning lifting weights)

    There is a girl on here, and she put up a blog....fivethreeone is her screen name....check her out.....
    She will inspire you. :wink:

    that makes a lot of sense. it definitely explains why even at my smallest i'm flabby. and yeah i'll check her out. :)
  • MityMax96
    MityMax96 Posts: 5,778 Member
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    Good luck, wish you all the best with your goals. :drinker: :drinker:
  • usmcmp
    usmcmp Posts: 21,220 Member
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    I like usmcmp's thread....
    Good advice..

    Plus she looks dang good, if you have seen any of her pics.

    Awwww thank you! :blushing:

    I really tried to make a straight forward no BS post about fat loss.
  • babydiego87
    babydiego87 Posts: 905 Member
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    Oh, maybe check out this site-> http://12minuteathlete.com/, it's mostly HIIT workouts, they are killer!!

    kay thanks :)

    Did you look at the other link above?

    http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach

    Oops yeah forgot to comment bout that sorry. Does that work for a girl though?

    I am a girl. I posted that. It works for men and women. Women aren't special.
    Just had a quick peek at your profile, your transformation is absolutely fantastic.

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