In place of a road map!

heybales

I know I'm at a healthy weight. I'm just looking to tone up and lose fat in certain areas like my belly pooch, tummy, arms, basically everywhere. Since I can't spot reduce, the only way I can lose this fat is if I lose it overall, through cardio.

Actually, cardio is not going to help you as much as strength training and very serious intervals, both of which need recovery days if you are to truly benefit from them.
If you happened to reach this body state with extreme diet and cardio, that's why you are where you are. That combo burns muscle all too easily.

http://www.exrx.net/FatLoss/WT&End.html
Wayne Westcott, Ph.D. conducted a study in which 72 over weight individuals participated in an eight week exercise program. The participants were placed in two groups. The first group performed 30 minutes of endurance exercise on a stationary cycle. The second group performed only 15 minutes of exercise on the stationary cycle plus an additional 15 minutes on weight resistant exercises. At the conclusion of the study, the "endurance only" group lost a total of 3.5 lbs.; 3 lbs. of which was fat and a half pound was muscle loss. On the other hand, the "endurance and weight resistive" group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight.

http://www.exrx.net/FatLoss/HIITvsET.html
After a 5 week conditioning period on a recumbent cycle, The High Intensity Interval Training (HIIT) group perform sprints while the Endurance Training (ET) group performed a more traditional aerobic protocol, throughout the remaining 15 weeks. Both groups progressed in intensity. At the conclusion of the study, the HIIT group lost over 3 times as much subcutaneous fat as the ET group despite expending less than half as many calories. For every calorie expended during HIIT, there was a nine fold loss of subcutaneous body fat, as compared to the ET group.

heybales

The previous BF tool I used on fat 2 fat said I was 22.3 %. Now this one says i'm 15.7%...that can't be correct. That's way too low!!

Might go for an avg from several calcs. Some body types don't work well in measuring calcs.

http://www.gymgoal.com/dtool_fat.html

Glitter969

Bump

isazzzz

I know I'm at a healthy weight. I'm just looking to tone up and lose fat in certain areas like my belly pooch, tummy, arms, basically everywhere. Since I can't spot reduce, the only way I can lose this fat is if I lose it overall, through cardio.

Actually, cardio is not going to help you as much as strength training and very serious intervals, both of which need recovery days if you are to truly benefit from them.
If you happened to reach this body state with extreme diet and cardio, that's why you are where you are. That combo burns muscle all too easily.

http://www.exrx.net/FatLoss/WT&End.html
Wayne Westcott, Ph.D. conducted a study in which 72 over weight individuals participated in an eight week exercise program. The participants were placed in two groups. The first group performed 30 minutes of endurance exercise on a stationary cycle. The second group performed only 15 minutes of exercise on the stationary cycle plus an additional 15 minutes on weight resistant exercises. At the conclusion of the study, the "endurance only" group lost a total of 3.5 lbs.; 3 lbs. of which was fat and a half pound was muscle loss. On the other hand, the "endurance and weight resistive" group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight.

http://www.exrx.net/FatLoss/HIITvsET.html
After a 5 week conditioning period on a recumbent cycle, The High Intensity Interval Training (HIIT) group perform sprints while the Endurance Training (ET) group performed a more traditional aerobic protocol, throughout the remaining 15 weeks. Both groups progressed in intensity. At the conclusion of the study, the HIIT group lost over 3 times as much subcutaneous fat as the ET group despite expending less than half as many calories. For every calorie expended during HIIT, there was a nine fold loss of subcutaneous body fat, as compared to the ET group.

So in this case, the 30 day shred would be beneficial right? What happens if I do a 40 minute cardio burst after that? Will I lose muscle?

This is my treadmill routine.

Warmup: 2 minutes walk @ 5mph
5 minutes light jog @ 6.7mph

Intervals: Sprint 1 minute @ 10mph
Recover 2 minutes @ 7mph

I do this until 40 minutes are up. Is this okay?

JaySpice

bump to read later

JG_FromMN

Wow I think I posted this in the wrong section. But here it goes..

Hey y'all been lurking for awhile finally decided to join! Can somebody help me get my Calculations on point.. I thought I was doing it right this whole time eating 1400 to 1500 calories and walking twice a day. If anyone can help I would appriciate it..
Age:22
Height:5'11
Weight:308
Body Fat% How do I find this out
How often you work out: Walk twice a day always 2 1/2 miles on each walk.. I just last night found out about BMR. Thanks

littlepinkhearts

BuMP

heybales

Wow I think I posted this in the wrong section. But here it goes..

Hey y'all been lurking for awhile finally decided to join! Can somebody help me get my Calculations on point.. I thought I was doing it right this whole time eating 1400 to 1500 calories and walking twice a day. If anyone can help I would appriciate it..
Age:22
Height:5'11
Weight:308
Body Fat% How do I find this out
How often you work out: Walk twice a day always 2 1/2 miles on each walk.. I just last night found out about BMR. Thanks

http://www.gymgoal.com/dtool_fat.html

Take the avg to here.

http://www.gymgoal.com/dtool_bmr.html

That's your more accurate BMR based on body composition.

Based on age/weight/height (not nearly as accurate when far outside healthy weight) it is 2745.

heybales

So in this case, the 30 day shred would be beneficial right? What happens if I do a 40 minute cardio burst after that? Will I lose muscle?

This is my treadmill routine.

Warmup: 2 minutes walk @ 5mph
5 minutes light jog @ 6.7mph

Intervals: Sprint 1 minute @ 10mph
Recover 2 minutes @ 7mph

I do this until 40 minutes are up. Is this okay?

Won't hurt.

But it's not as much bang for your buck. Or, if you only have 40 min, want to do it faster or slower?

isazzzz

So in this case, the 30 day shred would be beneficial right? What happens if I do a 40 minute cardio burst after that? Will I lose muscle?

This is my treadmill routine.

Warmup: 2 minutes walk @ 5mph
5 minutes light jog @ 6.7mph

Intervals: Sprint 1 minute @ 10mph
Recover 2 minutes @ 7mph

I do this until 40 minutes are up. Is this okay?

Won't hurt.

But it's not as much bang for your buck. Or, if you only have 40 min, want to do it faster or slower?

What do you mean by 'not as much bang for your buck'?

heybales

So in this case, the 30 day shred would be beneficial right? What happens if I do a 40 minute cardio burst after that? Will I lose muscle?

This is my treadmill routine.

Warmup: 2 minutes walk @ 5mph
5 minutes light jog @ 6.7mph

Intervals: Sprint 1 minute @ 10mph
Recover 2 minutes @ 7mph

I do this until 40 minutes are up. Is this okay?

Won't hurt.

But it's not as much bang for your buck. Or, if you only have 40 min, want to do it faster or slower?

What do you mean by 'not as much bang for your buck'?

True weight lifting, not counting 30DS as weight lfiting. The sprints are just fine.

Takes2long

I think I've got it, finally, maybe. Does this sound correct??

BF 37%
Katch-McArdie BMR 1381
Avg activity 2046
TDEE 2455 (2046 + 20%)

So, I eat 2046 every day, exercise or not, don't look at NET.

I should NEVER NET below 1381, but try to keep it from going under 1581.

When I get to my goal, I'd be able to eat 2455, every day, to maintain.

The ONLY time I should be concerned with my NET, is when my NET is under 1381.

Yes? Do I get it???

googsgirl

Yes!

dogacreek

BUMP

snrose

bump

heybales

I think I've got it, finally, maybe. Does this sound correct??

BF 37%
Katch-McArdie BMR 1381
Avg activity 2046
TDEE 2455 (2046 + 20%)

So, I eat 2046 every day, exercise or not, don't look at NET.

I should NEVER NET below 1381, but try to keep it from going under 1581.

When I get to my goal, I'd be able to eat 2455, every day, to maintain.

The ONLY time I should be concerned with my NET, is when my NET is under 1381.

Yes? Do I get it???

Actually, the current TDEE figure will change as your weight drops, it's merely there to let you see what potential deficit is.

That goal calories is actually you at goal weight, so you'll slide right into eating that same amount then.

Your TDEE will drop slowly.

For more correct current TDEE figure, plug current weight into goal weight field.

Really not sure where the +20% came from, as the difference between current and goal weight may be very different from 20% for everyone.

MoiAussi

bump...thanks!

to_the_surface

Bump for reading later

Smuterella

OK, just ran my number and i get the following:

Entered information: 33 year old female, 65 inches tall, weighing 132 pounds.

From the information that you entered, you'd like to weigh 125 lbs.


Katch-McArdle Forumla: based on the information you provided, body fat percentage of 27.3%, you have a lean body mass of 96 lbs., and your BMR is 1313 calories.


How Many Calories Should I Eat?

Sedentary (little or no exercise, desk job) 1619 <--- I would put myself here
Lightly Active (light exercise/sports 1-3 days/wk) 1855 <

---

but may be here as I run/walk 3 x week and lift 2 or 3 x for just half an hour each time
Moderately Active (moderate exercise/sports 3-5 days/wk) 2091
Very Active (hard exercise/sports 6-7 days/wk) 2327
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2563

Other users have advised I eat at 1650 based on my Fitbit TDEE of 2050.

I am currently eating 1380 plus fitbit adjustment which is usually means I gross 1600-1900 based on how active I have been.

Any and all advice gratefully received.

bnjones23

bump

bug1114

Bumpity bump bump bump!!!

thompsoj05

bump

ash1976

Bump

nickm21

Ok, just made the changes to my diary after going through all the numbers and am looking forward to some progress after 3 weeks of no movement. Heres hoping it goes to plan :drinker:

Whisperinghorse

First of all thanks to all who are contributing toward this sensible approach....

I ran my numbers last week (only just joined today) and got:

BF 37.2%
LBM 99lb
BMR 1342k

Now have i figured the activity level right? I've figured Moderrate activity @ 2100 per day :noway:

I would normally run 2 miles Monday/Wednesday/Friday (8 min mile) Tues/Thursday/Saturday between 20-50 mins of Zumba. I also have horses so am feeding/rugging/poo picking every day without fail which takes in total about 1 1/2 hours a day. I have a desk job. I Plan on getting some weights and starting weight training in place of the Zumba in the next few weeks.

I have a little notebook where I have calculated cals eaten (I measure/weigh everything) and have averaged daily intake (total)

7-13th March 1311k total
14th-20th March 1458k
21st - 27th 1744k
28th March - 3rd April 1721k
4th April - 11th 1793k

So have I still got too great a deficit .... I put on 2 lb after increasing to 1744k but have stayed the same the last 2 weeks. I intend to measure next Tuesday (every 2 weeks)

Sorry for longwinded post thanks in advance :drinker:

RedMuse

Bump for later

hk2008

bump

Pcramer2

Bump

Pcramer2

My turn!!

I ran all my numbers, which are:

Height: 5'

Currently
139 lbs
29% BF
99 LBM

Goal
121 lbs
18%BF

Moderate workouts, based on my goal numbers - 1919 cals per day.

Based on my current numbers my TDEE is 2040

My daily deficit is 121 cals or 847 per week?!?

Suggestions...

stenochick0417

bump for later!