**BELLY FAT**

Let me clarify.. I'm not scared of the scale weight going up.. I'm scared of gaining FAT back as I raise my calorie intake.... I bought all new clothes dang it!

You might gain some. Then you can lose it again. And you'll be healthier and stronger. Consider it an investment in yourself.

I speak from experience when I say cut bad carbs and limit the healthy ones. That's what I've done and I have enough energy to sustain me through my workouts, and I have a flat belly. You can do as many crunches as you want, but if you eat crap, you're not going to see the results you want.

I have a calorie defecit but i noticed the key thing is also HEAVY LIFTING.

but i have carpal tunnel on both hands constantly wearing braces n with pain spurts here and there and i can't do heavy lifting. this means im SOL?

I'm in much the same boat. I don't have carpal tunnel, but I've had arthritis in my joints since childhood. I often have to go lighter than I know I can handle on certain exercises or quit before my muscles are fatigued because my wrists, knees, or ankles get painful or give out and I don't want to compromise form. It's frustrating.

Let me clarify.. I'm not scared of the scale weight going up.. I'm scared of gaining FAT back as I raise my calorie intake.... I bought all new clothes dang it!

I've been maintaining now for about 7 weeks and started the New Rules of Lifting for Women at that time. I increased my calories (I'm now right around 2100 a day) and I actually lost a pants size (went from a 6 to a 4). I have definitely noticed that I'm firming up and getting some definition.

Moderate calorie deficit.

Heavy weight lifting.

Adequate protein intake. (1 gram per pound of lean body mass).

How do you calculate the amount of protein needed?

As stated earlier, you should take in 1g of protein per pound of lean body mass. You'll need to know your lean body mass. Weight yourself. Then calculate your body fat percentage. There are several methods. I mostly use an electronic monitor but occasionally I'll use calipers. Multiply your weight times (1 - BF%) and you now have your lean body mass.

For example, let's say that you're 100 pounds. Your body fat percentage is 20%. 100 lbs * (1 - .2) = 80 lbs. So you would need 80g of protein. At max, you can consume 1.5 times your lean body mass. In our previous example, that would be 120g.

You could also use MFP to calculate your macros. I'm a low-carber so I do 5% carbs / 35% protein / 60% fat.

Moderate calorie deficit.

Heavy weight lifting.

Adequate protein intake. (1 gram per pound of lean body mass).

How do you calculate the amount of protein needed?

If you know your body fat percentage, you can calculate your lean body mass from that. For instance, I'm 138 pounds. If I were 22% body fat I would have about 30 pounds body fat (138 x .22 = 30.36... we'll just round down to 30) and 108 pounds lean body mass (138 - 30 = 108). So I should aim for 108g of protein.

Some also suggest 0.8 pounds per total body weight, so you'd just multiply your body weight by .8, so in my case, that would be 110g of protein. So it's pretty close for me, but really, I just aim for at least 100g, with more on exercise days.

Thanks, this was the easiest explanation I got. I really suck at math! especially word problems, haha.

110 grams of fat, good lord that seems a lot!

Moderate calorie deficit.

Heavy weight lifting.

Adequate protein intake. (1 gram per pound of lean body mass).

How do you calculate the amount of protein needed?

If you know your body fat percentage, you can calculate your lean body mass from that. For instance, I'm 138 pounds. If I were 22% body fat I would have about 30 pounds body fat (138 x .22 = 30.36... we'll just round down to 30) and 108 pounds lean body mass (138 - 30 = 108). So I should aim for 108g of protein.

Some also suggest 0.8 pounds per total body weight, so you'd just multiply your body weight by .8, so in my case, that would be 110g of protein. So it's pretty close for me, but really, I just aim for at least 100g, with more on exercise days.

Thanks, this was the easiest explanation I got. I really suck at math! especially word problems, haha.

110 grams of fat, good lord that seems a lot!

Eating fat does not make one fat, also it is 110g of PROTEIN that was mentioned...

I know. Eating fat/ or eating in general does not make someone fat. I meant to put in protein, thanks for pointing that out.
110 gs of protein still seems like a lot, to me. I'm not saying it's too much or too little or whatever. it sounds like a lot. as in getting 110 gs of protein in my daily diet.

That's 110 grams of protein, not fat. I'm closer to 50g of fat.

I meant to say protein.

my nutrition is not good at all tons of ice creame and soda...abs are made in the kitchen not working out

Um.