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sekaie
Posts: 23 Member
Hey, this group came highly reccomended after my last thread got hijacked sadly, and I'm hoping here I'll finally be able to get some good advice.
I used to be very athletic a few years ago, but since became lazy and I'm really wanting to get back in shape again. I've had appointments with both my Doctor and my Personal Trainer, and had my body composition and health measured, and for my body type I can healthily get down to 17% body fat. I'm hoping to reach the 17-18% goal in the long run. I used to be 24% a few years ago but since then I've hit 27%. For a 163cm 18 year old female I'm healthy just now, but I'm hoping I can get to my peak fitness.
At the moment, (starting at 61.8kg) my personal trainer has me doing cardio 3-4 times a week (treadmill mostly, I'm wanting to become good at running) and 2 days a week of heavy fullbody weights. I'm trying my best to get enough nutrition and protein ect, but I'm wondering if anyone could give me advice on how much calories I should be getting and grams of protein daily?
My BMR is 1466 calories a day at the moment and I'm aiming for 75g protein, is this adequate enough?
edit: some error happened with the name of this thread, damn.
I used to be very athletic a few years ago, but since became lazy and I'm really wanting to get back in shape again. I've had appointments with both my Doctor and my Personal Trainer, and had my body composition and health measured, and for my body type I can healthily get down to 17% body fat. I'm hoping to reach the 17-18% goal in the long run. I used to be 24% a few years ago but since then I've hit 27%. For a 163cm 18 year old female I'm healthy just now, but I'm hoping I can get to my peak fitness.
At the moment, (starting at 61.8kg) my personal trainer has me doing cardio 3-4 times a week (treadmill mostly, I'm wanting to become good at running) and 2 days a week of heavy fullbody weights. I'm trying my best to get enough nutrition and protein ect, but I'm wondering if anyone could give me advice on how much calories I should be getting and grams of protein daily?
My BMR is 1466 calories a day at the moment and I'm aiming for 75g protein, is this adequate enough?
edit: some error happened with the name of this thread, damn.
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Replies
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I think you could increase on that protein intake a bit. From what I've read its around 1.2 - 1.7 grams of protein/kg of body weight. so at the max you would be aiming to up around the 105 mark but at the moment you just over the recommended minimum. You want to limit the amount of muscle lost whilst trimming your BF%, I would aim to get that protein up0
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I'd estimate TDEE at around 1900-2200 depending on activity level. (sounds like it's high so I'll assume 2100.
500 cal deficit for 1lb per week. (being that you are in healthy weight range for you're height) = 1600cals per day.
I aim for 1g/lb of LBM minimum which at you're 27% (unsure of accuracy) = 100g minimum. 400 cals.
Fat minimum should be around .35g/lb of BW = 45g 405cals
1600-400-405=795cals. Therefore up to 198g carbs if you want.
In summary, 1600 cals, 100P/200C/45F.
This is just an estimate or a starting point if you wish. Take measurements, pics etc and adjust higher or lower if necessary. Some people prefer more fat than carbs for example.0
