want to tone up a bit

mr_mitch

Hi

I need some advice. I am not technically overweight but I would like to lose a few pounds and mainly just tone up. I am a 28 yr old guy. My bmi is currently 23.2. And my fitbit scales pretty consistently put my body fat at 16.3 - 16.4%

I would be happy if I lose about 8 pounds.

Mfp has got me on 1200 calories which might be a bit low. But its enough for me not to feel hungry.

I'm not the most accurate with my logging, but I always err on the side of caution and over-report.

Even if I am under.reporting by 500 cals, I'd still loose weight, right?

Anyway I really just want to firm up, I don't know anything about exercise.

All I really do is half an hour on a stationary bike, on medium resistance. This gets me into a sweat so I know I must be very unfit!

BigT555

how much do you weigh?
1200 is pretty low for a guy, especially if you are exercising on top of that. you will still lose weight but it will make you feel like hell after awhile and it is pretty bad for overall health. stick to a 500 cal deficit if you only want to lose 8 lbs

mr_mitch

Current weight 157.3lbs

laurenawolf

Nah calculate your TDEE (google a TDEE calculator), and eat 20% below the amount the give you.

usmcmp

"Toning" is a myth. http://www.bodybuilding.com/fun/goulet5.htm

Here's a good how-to guide for fat loss and to get that lean body look.
http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach

DanaDark

I am a very small/short guy and even with overly ambitious goals, I am assigned more than 1200 a day...

I am 5'3.75", 135 lbs right now and sedentary for activity. I was assigned almost 1400 a day to lose 1 pound a week. (Probably gonna switch to half a pound a week)

Generally, the safest bet for weight loss is indeed the TDEE - 20% method rather than a flat number.

Additionally, not logging well is a MAJOR hindrance, even erring on the side of trying to over estimate your food. Weight versus volume can sometimes be as big as a 50% difference in calories. It isn't too difficult to simply buy a cheap food scale on Amazon.

Holly_Roman_Empire

"Toning" is a myth. http://www.bodybuilding.com/fun/goulet5.htm

Here's a good how-to guide for fat loss and to get that lean body look.
http://www.myfitnesspal.com/topics/show/1161603-so-you-want-a-nice-stomach

Basically this.

Muscle can do three things, burn itself, stay the same, or get bigger.

Fat can do three things, burn itself, stay the same, or get bigger.

evileen99

"Toning" is merely getting rid of the fat over your muscles. If you eat 1200 calories a day, a lot of what you'll lose will be muscle. When you hit your target weight, you'll be soft and squishy, not "toned."

You need to invest in a heavy lifting program to build some muscle.

Here are pics of a woman. On the left, at her goal weight. Note how much she weighs. On the right, after a lifting program to build muscle. Again, note the weight. Which pic do you want to emulate?

RavenLibra

tone??? heh? ummm... I am giving 5x5 a go... google it... simple easy to follow "beginner" program... OR you could simply pick up a fitness DVD plenty of exercise routines... also Men's Health magazine... Best of luck

mr_mitch

Thanks for replying everyone.

So let me get this right.... If you eat too few calories, your body eats away at muscle and not fat?

DanaDark

Too large of a calorie deficit and your body will eat away more and more muscle yes.

You should do strength training exercises like weight lifting while losing fat. This will help retain some more muscle and encourage more fat loss. But you will still lose some muscle anyway, just not as much as if you didn't.

This is why many people will diet down to their goal weight and still think themselves flabby/fat.

mr_mitch

PS, I should admit that I have had eating issues before, I probably had borderline eating disorder where my bmi dropped from probably obese, to into the underweight category.

Then I went to the other end of the scale and put weight on almost to the overweight section of bmi.

Now I want to lose weight again but I want to do it healthily this time rather than just starving myself, like I did before.

Although its very difficult to get it out of your head that fewer calories = better.

evileen99

Your body is continually breaking down and rebuilding muscle and bone--like tearing down and rebuilding houses that are falling apart. If you don't get enough protein (and as an 18 year old male, you need way more protein than 1200 calories can provide), your body doesn't have the building blocks to make more muscle, so you lose some. The greater the protein deficit, the more muscle you lose. The more muscle you lose, the flabbier you look.

If you're moderately active, your calorie requirement for maintenance is around 2400-2800. If you want to build muscle, you should eat every one of them.

mr_mitch

I'm 28 not 18 (I wish) if that makes any difference!

So pretty much I need to eat more protein and less carbs, and get a weight lifting routine going?

DanaDark

More protein, a moderate calorie deficit, and a weight lifting routine (or some sort of strength resistance training, even using body weight will help) and you're golden.

BigT555

I'm 28 not 18 (I wish) if that makes any difference!

So pretty much I need to eat more protein and less carbs, and get a weight lifting routine going?

more protein yes, although not necessarily less carbs. they play an important role in fueling your body. try to go for around a 30/40/30 split of macros (protein/carbs/fat), but ive found that as long as you get enough protein and stay around your calorie goal you should be fine
look into either starting strength or stronglifts as a beginner routine, i did starting strength for 5 months and saw pretty great results through increase lifts and maintaining muscle mass

mr_mitch

Thanks for that.

Its really good on here!