Ask me anything about fat/weight loss....
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One more question actually - what is "base" weight?
Base to me means as low as 85% of the the population would take their dieting efforts. The individual would be at a good weight for their respective height.....and at a healthy weight....but now it's time for them to separate themselves from the pack. And to do this, you've gotta show your body that you're willing to fight harder and longer. At your height, anything under 125 I would call rockstar status...ESPECIALLY if you're maintaining good muscle mass at that weight.
Just curious....what would you consider to be a "rockstar weight" for a 26 year old female who is 5'9??? I know it depends on the person's build and body fat, but just curious
My old lady is 5'10 and 130 pounds. Her goal weight is 120. She looks and feels great, and is looking forward to adding about 5 pounds of muscle back to her frame once she hits 120 to bring her up to 125. You'd basically be around the same area give or take 10 pounds depending on leaness and how much muscle mass you're wanting to carry. She's not going after the fitness look though, she's going for a nice in between of the runway look and the fitness look. Hope this helps
hhhmm interesting. maybe i can get there one day thanks so much! 0 -
One more question actually - what is "base" weight?
Base to me means as low as 85% of the the population would take their dieting efforts. The individual would be at a good weight for their respective height.....and at a healthy weight....but now it's time for them to separate themselves from the pack. And to do this, you've gotta show your body that you're willing to fight harder and longer. At your height, anything under 125 I would call rockstar status...ESPECIALLY if you're maintaining good muscle mass at that weight.
Just curious....what would you consider to be a "rockstar weight" for a 26 year old female who is 5'9??? I know it depends on the person's build and body fat, but just curious
My old lady is 5'10 and 130 pounds. Her goal weight is 120. She looks and feels great, and is looking forward to adding about 5 pounds of muscle back to her frame once she hits 120 to bring her up to 125. You'd basically be around the same area give or take 10 pounds depending on leaness and how much muscle mass you're wanting to carry. She's not going after the fitness look though, she's going for a nice in between of the runway look and the fitness look. Hope this helps
hhhmm interesting. maybe i can get there one day thanks so much!
Here's some inspiration/motivation: She started off at 238. Dreams do come true yeh. 0 -
I haven't read every Q and A - but I haven't noticed you tell anyone to eat more.
I'm 5'4'' - 123 lbs - was eating 1200 a day and not seeing results (goal is 115)
Everyone keeps telling me to eat more!!
I workout 3x a week - weights, circuits, or yoga - otherwise I'm mostly sedentary/lightly active (ahem, unemployed)
I have decent muscle for a female
would love to hear your thoughts!
Edit* have been stuck at this weight for a year!0 -
bump!0
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If it jiggles it's fat. Lose some more of it. Most people are usually shocked how low they can go with their bodyweight and still feel great. You can always add muscle mass back later on to make up for the fat though if you like.
Oh it jiggles all right. You should see it wobble when I do star jumps :laugh: :laugh: :laugh:
Thank you. I'll carry on
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I haven't read every Q and A - but I haven't noticed you tell anyone to eat more.
I'm 5'4'' - 123 lbs - was eating 1200 a day and not seeing results (goal is 115)
Everyone keeps telling me to eat more!!
I workout 3x a week - weights, circuits, or yoga - otherwise I'm mostly sedentary/lightly active (ahem, unemployed)
I have decent muscle for a female
would love to hear your thoughts!
Edit* have been stuck at this weight for a year!
I've told a lot of people to eat more. You have to know when to apply it. As I've said before, as you diet down what MAY have been your bmr or maintenance or whatever starting, is going to have to be continually readjusted as you lose weight. Takes more calories to sustain a 200pound person than a 150pounder. Bumping up calories occasionally is good, but you STILL have to make sure you're in a deficit. If you're not losing, then you're not in a deficit! This can either be by a metabolism that has gone to ****e, or just not counting accurately enough on the intake. The goal is to keep the metabolism as high as possible while still losing, but know the metabolism is going to go down regardless. When I start leaning out, I usually start by removing 250 calories a day. That eventually gets bumped to 400 and then as much as 750! Under 6% and I have to start incorporating a refeed every three days basically where I bump my calories to a few hundred over maintenance. I still net a deficit at the end of each week, but the refeeds keep my body from thinking I'm trying to starve it to death. (Side note: When I am at 4%, the body pretty much IS on the verge of starvation. The metabolism is at it's lowest and the body is primed for fat storage). If you're not losing, you're not in a deficit. Try spiking your metabolism a day or two slightly over maintenance, and then going right back to that 1,200....maybe even adding in an extra cardio session or two during the week. Whatever you do though, don't think that 1,200 is written in stone....it's about learning YOUR body.0 -
I think you've given a ton of great information, and I just wanted to thank you for taking the time.0
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And just a little about myself. I used to weight 295, am now 214. My lowest was 194, but I gained some back. I'm looking to get lean and strong. I'm 6'3, 26, run 3 days a week (3-4 miles) but prefer distance. Sidelined because of an IT band injury. Just starting to incorporate lifting.
Have trouble with motivation. When my buds want to go out for beer and food all the time, I tend to slip up. How do you stay motivated under those situations? Sometimes I'm good, sometimes I slip majorly, and it becomes a landslide.0 -
I'm gonna ask this here too for more ideas...
My stats:
5'7
138lb (gained 3-4lb since started doing bodyweight exercises)
average around 1400cal per day / week
Ok so I have been doing bodyweight exercises for about 2,5 months now. My body has responded really well, flat stomach, visible abs, banging bum and sculpted back yadda yadda. I look great naked.
The problem is that even though my stomach is getting flatter, my waist is expanding and getting wider! I've gained a whole inch on my waist and it doesn't seem to be going away. This combined with my hips getting more narrow I'm scared that I'll lose my hourglass shape completely.
I'm happy with how my body has tightened up really quickly and nothing wiggles.... but my waist needs to go back down!
Should I stop doing all exercises that target obligues? Or lower my calories and try to lose more fat...(scared that this will make my hips shrink even more!)
You had me a 'banging bum.'
Seriously though, it is most likely the exercises you do yeh. In the physique world, it is all about the illusion. Smaller the waist, the wider the back will look. Wider the shoulders the smaller the waist looks. Most of the top level bikini competitors are always putting most focus on glutes, hams, and shoulders in order to produce the "effect." Lots of the chappies(AND chippies) think that doing a lot of ab and oblique work is good when to produce the overall effect, it could be THE WORSE thing for you. I use to hammer abs and obliques super hard, but they just spoiled my shape because I was building these big lego-block abs and a thick waist. I don't train abs whatsoever any more because of that. Intense deadlifting and back squatting session can sometimes make this happen also.
Yup, it's me again. I had asked a similar question on the prior thread. I get that if you want to keep a narrow waist, you gotta NOT bulk up on ab and oblique exercises, but that does that mean not training them *at all*? I intend to incorporate more exercises into my routine like lunges and such to help work the shape I want, but I do have some ab work in there, too -- will some light work on abs through crunches and leg lifts cause that waist thickness, if I'm not doing it a lot? My internet research on the topic is incredibly contradictory.
And a secondary question... when deciding on goals for weight loss, it seems like it's better to focus on body fat % rather than pounds lost, yeah? In which case... if 1-2 pounds per week is a good loss goal on the scale, what is a good rate of body fat % loss to shoot for?
Thanks lots!
I thought I was alone...seeing flat stomach, toned arms...but measurement gone up too. This just doesn't make sense...although my friend keeps telling me how small i LOOK, but I go by my clothes...This is frustrating!0 -
Hi there! Okay, I have a question. I've lost all the weight I wanted to lose, but now I'm trying to tone up. I want that flat stomach, you know? I'm pretty close to it, but there's still some fat in the way. I lift weights 3x a week and do cardio most of the other days. I have recently started eating "clean" and plan to stick to it. However, I am eating at maintenance level, not a deficit since I'm not really trying to lose any more weight. Will I need to go back to eating at a deficit to tone up, or will eating clean, lifting heavy, and cardio be enough? I've heard evidence from both sides.
Stats:
5'4"
130 lbs
About 23% body fat
I want to be about 20% body fat
Thanks!
Most likely you're going to have to lose more body fat. That's all "tone up" really means. You can't TONE body fat, you have to burn it off. Try losing another 5 and then reevalutaing. At 5'4, I would shoot for at LEAST 18% body fat to really start seeing that toned look. Most pro level bikini competitors are around 12%, so 18% for you would definitely be doable.
So the above stats are me, except I'm a quarter inch shorter. I'm aiming for 115 ish (pre-pregnancy weight). In your opinion what's the BEST way to burn fat? I'm eating TDEE minus 15% and doing Jillian's 30 DS. I'm not quite ready to start lifting heavy yet but will probably get there at some point. Thanks in advance :flowerforyou:0 -
And just a little about myself. I used to weight 295, am now 214. My lowest was 194, but I gained some back. I'm looking to get lean and strong. I'm 6'3, 26, run 3 days a week (3-4 miles) but prefer distance. Sidelined because of an IT band injury. Just starting to incorporate lifting.
Have trouble with motivation. When my buds want to go out for beer and food all the time, I tend to slip up. How do you stay motivated under those situations? Sometimes I'm good, sometimes I slip majorly, and it becomes a landslide.
Just factor it in like everything else. Tonite for instance I'm going to a comedy club with some of my mates. I KNOW I'm gonna drink, but I've already factored it into my day's tally so I still stay on schedule. Do some extra cardio going into it and the day after. One night isn't going to do anything to ya in the long run. Just make sure you're always moving toward your goal though, and don't be afraid to go over here and there.0 -
Hi there! Okay, I have a question. I've lost all the weight I wanted to lose, but now I'm trying to tone up. I want that flat stomach, you know? I'm pretty close to it, but there's still some fat in the way. I lift weights 3x a week and do cardio most of the other days. I have recently started eating "clean" and plan to stick to it. However, I am eating at maintenance level, not a deficit since I'm not really trying to lose any more weight. Will I need to go back to eating at a deficit to tone up, or will eating clean, lifting heavy, and cardio be enough? I've heard evidence from both sides.
Stats:
5'4"
130 lbs
About 23% body fat
I want to be about 20% body fat
Thanks!
Most likely you're going to have to lose more body fat. That's all "tone up" really means. You can't TONE body fat, you have to burn it off. Try losing another 5 and then reevalutaing. At 5'4, I would shoot for at LEAST 18% body fat to really start seeing that toned look. Most pro level bikini competitors are around 12%, so 18% for you would definitely be doable.
So the above stats are me, except I'm a quarter inch shorter. I'm aiming for 115 ish (pre-pregnancy weight). In your opinion what's the BEST way to burn fat? I'm eating TDEE minus 15% and doing Jillian's 30 DS. I'm not quite ready to start lifting heavy yet but will probably get there at some point. Thanks in advance :flowerforyou:
Best way to burn fat?....Simple consistently burning more energy than you consume. Weights aren't necessary, treadmill isn't necessary, low carb isn't necessary....a deficit IS necessary though.0 -
And just a little about myself. I used to weight 295, am now 214. My lowest was 194, but I gained some back. I'm looking to get lean and strong. I'm 6'3, 26, run 3 days a week (3-4 miles) but prefer distance. Sidelined because of an IT band injury. Just starting to incorporate lifting.
Have trouble with motivation. When my buds want to go out for beer and food all the time, I tend to slip up. How do you stay motivated under those situations? Sometimes I'm good, sometimes I slip majorly, and it becomes a landslide.
Watching movies like Gladiator, 300, Immortals, Troy, and the Marvel stuff helps out a lot too. #MOTIVATE 0 -
If you have a flat stomach with abs, is it normal for your belly to get a little bigger after you eat meals? I have abs, my stomach is flat..until I eat a larger meal I almost wonder if it has something to do with air moving into your gut while you eat, but I could be totally wrong. 0
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If you have a flat stomach with abs, is it normal for your belly to get a little bigger after you eat meals? I have abs, my stomach is flat..until I eat a larger meal I almost wonder if it has something to do with air moving into your gut while you eat, but I could be totally wrong.
All humans have abs.0 -
Let me rephrase; abs that are not buried lol 0
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bump ... great read!0
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why doesnt my strength training count for any exercise calories credits0
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Hi Theofficialepic,
I have a question.
I am just into my 6th week recovery from a hernia repair ..(my gut was fully outside of my abdominal wall).doc says I still have to take it easy until next surgery... I go back in for a mesh to be put in, as well as a pannectomy to remove the excess skin so not to pull out the repair. After losing 385 lbs, there is alot of skin. The doc said I could very well lose 30-50lbs from the pannectomy... hence why I am in maintenance now, maintaining between 220-225. This morning I was 222lbs. I am 5'10" My goal I had wanted to be was at 175. realizing that i am carryin an amount of excess skin..I very well could be there in theory now.
Walking is what I am basically limited to... I do 7K a day minimum...almost to 4mph again, I also have started once again doing 2 sets of 20 of bicept curls, lifts and tricept extensions using 8lbs. I was told no more than 10lbs up to my 5th week...but he said for me not to overdo anything just yet n go slow.... which I understand.
I was wondering what suggestions you might have for simple exercises that might be good for me. I know I want more strength in my legs... well all over n my core but I realize things are holding me back to really get into it... feels like i'm chompin at the bit here lol... do you have any fodder to keep me going until i can hit the ground running?0 -
When I saw your offer of advice and then looked at your pic, I was ready to challenge what I assumed would be some ridiculous broscience...
...but having read through a few pages of this topic, I found nothing I disagreed with.
So thanks...1, for helping out the MFP community in general, and 2, for dropping real useful information instead of what seems to be all too common broscience. You're making the MFP forum world a better place...and that can be crazy hard to do sometimes.
Oh, and a good looking muscular guy who (at least seems) is nice helping out in the MFP forums? Dude, you may want to consider hiring a bodyguard to deal with some of these women. =P0 -
Just want to say: so much great information in this thread. Thanks for taking the time to answer all these questions, and with such a great and helpful attitude. You're a credit to the human race. God bless you.0
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When I saw your offer of advice and then looked at your pic, I was ready to challenge what I assumed would be some ridiculous broscience...
...but having read through a few pages of this topic, I found nothing I disagreed with.
So thanks...1, for helping out the MFP community in general, and 2, for dropping real useful information instead of what seems to be all too common broscience. You're making the MFP forum world a better place...and that can be crazy hard to do sometimes.
Oh, and a good looking muscular guy who (at least seems) is nice helping out in the MFP forums? Dude, you may want to consider hiring a bodyguard to deal with some of these women. =P
That really means a lot, man. Hopin' to inspire a generation back into this love I call fitness yeh, while showing you don't have to live in the gym or eat like a rabbit to do it. Cheers yeh0 -
Hi there! Okay, I have a question. I've lost all the weight I wanted to lose, but now I'm trying to tone up. I want that flat stomach, you know? I'm pretty close to it, but there's still some fat in the way. I lift weights 3x a week and do cardio most of the other days. I have recently started eating "clean" and plan to stick to it. However, I am eating at maintenance level, not a deficit since I'm not really trying to lose any more weight. Will I need to go back to eating at a deficit to tone up, or will eating clean, lifting heavy, and cardio be enough? I've heard evidence from both sides.
Stats:
5'4"
130 lbs
About 23% body fat
I want to be about 20% body fat
Thanks!
Most likely you're going to have to lose more body fat. That's all "tone up" really means. You can't TONE body fat, you have to burn it off. Try losing another 5 and then reevalutaing. At 5'4, I would shoot for at LEAST 18% body fat to really start seeing that toned look. Most pro level bikini competitors are around 12%, so 18% for you would definitely be doable.
So the above stats are me, except I'm a quarter inch shorter. I'm aiming for 115 ish (pre-pregnancy weight). In your opinion what's the BEST way to burn fat? I'm eating TDEE minus 15% and doing Jillian's 30 DS. I'm not quite ready to start lifting heavy yet but will probably get there at some point. Thanks in advance :flowerforyou:
Best way to burn fat?....Simple consistently burning more energy than you consume. Weights aren't necessary, treadmill isn't necessary, low carb isn't necessary....a deficit IS necessary though.
What if I am already consuming minimum of 1200 calories a day?0 -
ok so i have had people give me differing opinions. i had to up my calorie goal to 1580 to start losing again which on most days is hard to attain. even 1200 is hard most days. some are saying just eat the calorie goal amount and ur good. others are saying that at the end of the day the net amount should equal the daily goal. which is right? trying to figure out how to keep losing without having to bounce calories back and forth.
Need more info. Gimme yer stats yeh. Metabolism is fickle. As you get leaner and leaner, you're gonna end up having to manipulate them more and more...sometimes up and sometimes down. One of my guys, to take him from 8% to 6%, we had to bump his calories. What happened is that by upping them, it his metabolism jumped so high to go with it that it placed him in an even GREATER deficit an he started losing again. Get use to the test/reevaluate thing. Everyone's unique.
5'3 31 yrs old
187.6 pounds
normally i just do walking dvds or jillian micheals dvds 5-6 days a week. since i bruised my leg i have been focusing on abs and arms
using fat2fit
bmr 1621
body fat % 49
it says at the goal weight i want i would be 33% body fat0 -
As usual, will be catching up on questions in the morning. It's Friday night! Time to hit the floor for some dancing with beautiful ladies yeh! The night is young....make it interesting. 0
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Hi Theofficialepic,
I have a question.
I am just into my 6th week recovery from a hernia repair ..(my gut was fully outside of my abdominal wall).doc says I still have to take it easy until next surgery... I go back in for a mesh to be put in, as well as a pannectomy to remove the excess skin so not to pull out the repair. After losing 385 lbs, there is alot of skin. The doc said I could very well lose 30-50lbs from the pannectomy... hence why I am in maintenance now, maintaining between 220-225. This morning I was 222lbs. I am 5'10" My goal I had wanted to be was at 175. realizing that i am carryin an amount of excess skin..I very well could be there in theory now.
Walking is what I am basically limited to... I do 7K a day minimum...almost to 4mph again, I also have started once again doing 2 sets of 20 of bicept curls, lifts and tricept extensions using 8lbs. I was told no more than 10lbs up to my 5th week...but he said for me not to overdo anything just yet n go slow.... which I understand.
I was wondering what suggestions you might have for simple exercises that might be good for me. I know I want more strength in my legs... well all over n my core but I realize things are holding me back to really get into it... feels like i'm chompin at the bit here lol... do you have any fodder to keep me going until i can hit the ground running?
I just want to say - WOW!! congratulations on your weight loss! I bet you are an inspiration to everyone around you! Good luck to you 0 -
THANK YOU FOR DOING THIS!!! I have learned more reading this thread then I have in the last few years of MFP, personal trainer, DVD's and basic advice from my hubby/athlete combined! THANK YOU IMMENSLY!
Yeah me too - I want to thank you! I've really enjoyed reading all your responses to people. I keep coming back and reading more. Thanks!0 -
Hi there .. firstly your a legend doing a great thing here
Secondly I would like to know how to reset my metabolism and where to start from there? I have been low on cals and higher on cals and feel like i have been all over the place. Now very very confused.
I am 5ft4
199lbs
female
32yrs
exercise 2.5hours a week, basically 30 mins 5x/wk (I burn 250-400cals each time)
2 days cardio, 3 days jillian michaels dvd
Any help would be much appreciated. Thanks0 -
And finally, if I came to you and showed you this body (pictures taken this morning), which exercise would you recommend for me especially to target my abs (I must say it's gone down considerably since the last time I took a pic of it).
This is me from behind
This is my front :sad:
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bump for later reading0
This discussion has been closed.
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