Take a look at my diary

nightshutter

I would like some input from others to see if I'm on the right track. Please take a look at my diary and exercises to see if they will get me to my goals. Im doing a lot of cardio right now to shed some extra weight. Really starting to hit weights this week. I lift monday chest, triceps, shoulders. Wednesday is legs. Friday Back,Biceps, Traps. I currently weigh 165 and I would like to get down to 150, Im 5'5". I have somewhat of an athletic build, I just have a keg sitting on my belly. My overall goal is muscle definition but Im ok with gaining a little muscle. I would like to cut what I have then gain just a little bit. thanks

WBB55

Your diary is not viewable.

SezxyStef

YOur diary is closed.

and you wont gain muscle on a deficet sorry...

To lose weight so the muscles you have show eat at a reasonable deficet and lift and get enough protien.

nightshutter

Ill fix it. Hold on.

Im on my cut now. Not trying to gain right now.

seamonkey789

I would tweak your settings. MFP has your daily calories set too low especially if you are working out

nightshutter

I put on it working out 5 days 60 min. Some days i do 45 min some 90 min. 45 min days are cardio. 90 min days are 25 min cardio, 60 weights.

seamonkey789

Right, but it has your daily goal at around 1300 and that is probably too low.

We have a huge research facility in my parish and I did one of their studies. I am a 5'5 female who has danced professionally sometimes up to 8 hours a day. They had me lay totally still on the bed with a bubble on my head to find out what my BMR is. At the time, if I did nothing and was in a coma, I would burn around 1700 calories a day. That does not include any of my exercise calories, that is just doing nothing.

If you are a 5'5 athletically built male, your BMR is probably a lot higher than 1300. If you eat too far below your BMR and work out and do not eat back your exercise calories, you don't have anywhere to cut calories when you hit a plateau.

My BMR when I had that study was around 1735. I'm not sure what it is currently and I've gained weight since then. There are calculators to help you figure out around what your BMR is without doing the test they did on me. I currently eat at least 200 more calories than you and I'm trying to lose 10 lbs

Amber_98133

Based on your food diary I would say you are not getting enough healthy carbs into your diet. Especially for the amount of workout you are doing.

Also - you may want to target getting in the proper proteins during the day. Especially with the muscle growth you are targeting, your body will need some nutrients. If you don't properly give your body the proper nutrition, it will either crash or plateau.

Might I suggest a small change to your Protein to be:
3-4oz of Protein for breakfast - 3 Large Eggs
4 Almonds for a snack
4oz Protein for lunch
1oz Cheese for snack
6oz Protein for dinner.

Those snacks mid-day between meals will also help add a little protein boost to help regulate your blood sugar.

Hope this helps!

Francl27

1) eat more food
2) weigh your food instead of guessing
3) increase your protein goal to 30%

lcfairbairn74

I put on it working out 5 days 60 min. Some days i do 45 min some 90 min. 45 min days are cardio. 90 min days are 25 min cardio, 60 weights.

MFP doesn't add these in automatically. When you added this, it's more of a goal to check how your progress is. You have to add these exercises in every day and then eat the exercise calories back from there (or a portion of them if using MFP estimates, as it tends to overestimate exercise calories).

nightshutter

According to bmr-calculator.net my BMR is 1715.45 another site said 2600 and another said 1635

If I dont work out on one day it says my goal is 1345 I think today since I did cardio my goal is 2000

nightshutter

I add exercises in every day. I just logged in my cardio from tonight.