Need some advice

candacefausset

Let me start by saying this is not one of those I'm eating 1200 calories and stalled threads that so many of you seem to hate lol.

I actually have been doing 1200 calories but eating back exercise calories so I am eating somewhere around 1500-1700 calories a day with the exception of my one rest day where I typically top out at 1500 with a leisurely walk anyway with the family. Anyway, I have decided to really give my new commitment to my health everything I can. I posted a couple days ago about wanting to run and lift heavy because those are both goals of mine. But now I am wondering if I should increase my overall calorie intake to compensate for my lifting or should I wait? I still want to lose fat but I know I won't see the scales always moving downward if I am gaining muscle and that doesn't concern me. But I still need to lose the fat so still need to be on a deficit right? Or is that not how it works?

Also, as a beginner lifting, how much protein should I get every day? I start my official plan next week (have been lifting and building stamina for running off and on over the past month but nothing routine yet). And I want to get all my information together so I can organize my meals. I plan on alternating- lifting 3x a week and doing c25k 3x a week to begin with, with one rest day at the end.

TheRealParisLove

It sounds like you are on the right track. For protein, go for 1-2 grams of protein for every pound of lean body mass. If you haven't already done it, get your body fat tested so that way you know how to calculate your protein consumption.

You have a lot of weight to lose, so don't start increasing your calories yet. If you hit a plateau, then give it a shot, but as long as you are losing steadily and feel healthy just keep doing what you're doing.

You may want to include a re-feed every now and again (2-3 times a month) where you eat at maintenance or slightly above to keep your metabolism revving.

Good luck and keep doing what works for you. :-)

candacefausset

It sounds like you are on the right track. For protein, go for 1-2 grams of protein for every pound of lean body mass. If you haven't already done it, get your body fat tested so that way you know how to calculate your protein consumption.

Would I go to a doctor to get my body fat tested?

yarwell

there are calculators online for body fat, based on skinfold thickness or measurements of neck, wrist etc. http://www.fat2fitradio.com/tools/

or you could get weighed on a scale with impedance measurement that estimates body fat - perhaps at a gym or similar

Or you can go the whole scientific hog and have a DEXA scan or BodPod chamber assessment if available in your area.

You don't give much away but if you're heavy you can make a first guess of your % body fat by assuming your healthy twin has 20% body fat and the difference in weight between her and you is fat. That gives you enough to get a first stab at your % fat.

Another approach is to estimate from your BMI :-

Adult Body Fat % = (1.20 x BMI) + (0.23 x Age) - (10.8 x gender) - 5.4
where male gender= 1, female=0.

candacefausset

there are calculators online for body fat, based on skinfold thickness or measurements of neck, wrist etc. http://www.fat2fitradio.com/tools/

or you could get weighed on a scale with impedance measurement that estimates body fat - perhaps at a gym or similar

Or you can go the whole scientific hog and have a DEXA scan or BodPod chamber assessment if available in your area.

You don't give much away but if you're heavy you can make a first guess of your % body fat by assuming your healthy twin has 20% body fat and the difference in weight between her and you is fat. That gives you enough to get a first stab at your % fat.

Another approach is to estimate from your BMI :-

Adult Body Fat % = (1.20 x BMI) + (0.23 x Age) - (10.8 x gender) - 5.4
where male gender= 1, female=0.

Yes I am heavy... for now that is. lol, yeah after looking at pictures of different percentages of body fat, I estimate I am around 40-45% right now.