re-evaluation of diary!

Pandasarecool

My suggestion is to eat a little bit more. At this point, you should have only a very slight deficit from maintenance calories. And with your stats your TDEE is 1720 calories if all you do is sit all day. With regular exercise, like 3-5 days a week, it is more like 2200 calories, even more if you are on your feet rather than sitting most of the day. I would figure your TDEE and subtract 10% and eat at that level. Then make strength training your primary exercise, or do circuit training that mixes strength with cardio like the Thirty Day Shred or similar program. So if you commit to at least 30 minutes a day, average of 4 days a week of intense weight training, then your calories should be close to 2000. But don't make the jump all at once. Add about 100 calories a week until you get there.

You will find that weight training will shape your body how you want it. Your food choices are great, just up the calories and get intense with the weights and with time, your body will look bikini-ready. :flowerforyou:

Thanks! Do you by any chance know what my macros should be? I sit a lot of the day, but have about an hour of exercising, I am a student. But I work as a waitress 3-4 days a week for 3-4 hours. I am on my feet that whole time. What do you think my activity level should be?

WendyTerry420

i only looked at one day, but you need to eat a LOT more and double your protein intake.

at 5ft7 and 126lbs you dont need to lose any more weight. eat at maintenance and get a decent strength training routine to lose the bodyfat.

i am 5ft5, 125lbs and am eating at maintenance (net 1800 cals) but still losing inches (and bf%) by doing predominently strength training with a little HIIT.

I'm not picking on you .. just seeing a lot of the same "suggestions" .. Please people .. don't project your situation/issues on someone else. That may not be right for her.

I'm 5'4 .. weigh 112 lbs and need to lose body fat .. I'm working out to tone and such. I am truly "skinnyfat". My doctor told me I need to try and reduce my body fat% .. in doing so .. I'm getting back down to my normal weight of 105-110 lbs. I have the proverbial pear shape and it's also "not healthy" .. just because I don't have 15 or more excess inches on my belly .. doesn't mean I'm not carrying an unhealthy amount of fat either.

I was always athletic until I suffered a head injury and was left for dead 8.5 years ago.. it took me a full year to recover and since then I hadn't moved off my couch. I wasn't fat in anyone's eyes.. but I packed on unhealthy fat and atrophied my muscles.. so I'm turning that around now.

I wish people would stop with the "eat more calories' .. I enjoyed eating lots of calories too .. never gained an ounce until I quit smoking back in Aug .. then I slapped on 15 lbs and my knees hurt. My doctor took my body fat% and I'm working to get it in the healthy range of 23-25% .. and I have to eat at a deficit .. my daily calories (not counting exercise) is 1200 .. . my BMR is 1135 .. I'm a tiny framed person .. and at 46 years of age .. I have to survive .. once I get to maintenance .. I'll be able to eat 1400-1600 calories .. but I'm not there yet ..

So stop telling her she needs to eat more -- she's not you!

If she wants to lose another 10 pounds then fine, but NO ONE should be eating a 500-1000 calorie deficit with only 10 pounds to lose. This is the time in the journey to have just a *SLIGHT* deficit from maintenance and to get intense with weight training.

Also, *YOU* are not 18 years old. The OP is barely an adult. Generally speaking, the younger you are, the more you should be eating. Though she's a legal adult, her brain is not finished growing. He brain needs carbs and fats to achieve its full potential these final years of its growth.

You would do well to take the same advice. Eat at a slight deficit, maybe 300 or so calories from maintenance and concentrate on weight training to eliminate the body fat.

WendyTerry420

My suggestion is to eat a little bit more. At this point, you should have only a very slight deficit from maintenance calories. And with your stats your TDEE is 1720 calories if all you do is sit all day. With regular exercise, like 3-5 days a week, it is more like 2200 calories, even more if you are on your feet rather than sitting most of the day. I would figure your TDEE and subtract 10% and eat at that level. Then make strength training your primary exercise, or do circuit training that mixes strength with cardio like the Thirty Day Shred or similar program. So if you commit to at least 30 minutes a day, average of 4 days a week of intense weight training, then your calories should be close to 2000. But don't make the jump all at once. Add about 100 calories a week until you get there.

You will find that weight training will shape your body how you want it. Your food choices are great, just up the calories and get intense with the weights and with time, your body will look bikini-ready. :flowerforyou:

Thanks! Do you by any chance know what my macros should be? I sit a lot of the day, but have about an hour of exercising, I am a student. But I work as a waitress 3-4 days a week for 3-4 hours. I am on my feet that whole time. What do you think my activity level should be?

I think that somewhere in the neighborhood of 40/30/30 will work for you. Honestly, the main thing for you is to get at least 80-90 grams of protein each day, get somewhere between 40-60 grams of fats, then let the carbs fill out the rest, depending on your personal preferences for what your choose to eat.

I think your activity level would be moderately active. If you take a BMR of 1430 and multiply it for moderately active, that would 2217 calories for maintenance. So gradually adding 100 calories a week until you are eating at about 1900-2000 will work for you.

And at this point, I really think that focusing on body fat percentage instead of scale weight would keep you from stressing out about your food. Your food choices are fine, but it's not enough food if your really want to tone your muscles. If you are going to get serious with strength training, you have to eat more. And if you don't do strength training, you will not be able to shape your body how you want it.