Help me figure this out

I'm on a 1200 calorie plan. I usually eat back my calories because I jog and do 30DS. I too would fall over if I didn't eat my net 1200. You'll read a bunch of opinions about eating back calories. It works for me. I've lost 15 pounds in 9 weeks. I feel good and I'm getting leaner and stronger.

Listen to your body and keep it up!

Around 1800. The issue you have, is you really don't have weight to lose besides muscle. At 114 lbs, you are under weight according to standards. There are two area's where you would benefit the most. First, drop a lot of this cardio stuff and start doing resistance training/ heavy weight training and two going through a bulk phase and gain 10 lbs of muscle in order to fill out your body. Weighing less doesn't always mean better looks (see two links below). But I will say, I feel it's going to be hard losing more weight without losing more muscle.


http://www.myfitnesspal.com/topics/show/392784-skinny-fat-vs-fit-photo?hl=skinny+fat

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

You don't need to loose fat, just tone your stomach muscles and do core strengthening exercises. I mean come on at 114lbs how much fat is there really there to loose??

Lets start with your calorie intake...you list yourself as " sedentary " which your job may very well be, however you workout quite a bit, so at the very least, list yourself as " lightly active ", that will allow your calorie intake to be a lil higher which might help with your hunger issues. It definitely sounds like you have more toning to do than actually weight/bodyfat loss. The other posts are right on the spot with suggesting toning/resistance training as the way to go. It sounds a little like you have hit a plateau which can be a bit frustrating. Try cycling your calories and where those calories come from throughout the week. For instance, the first two days of the week, eat low calories with balanced macro-nutrients ( proteins, carbs, fats), then the next two days raise the calories a little bit by eating more carbs, and then the next two days eat lower calories by lowering the carbs...and the 7th day, and this is the fun day....EAT WHATEVER YOU WANT for one or two meals that day-pizza, a cheesburger..whatever-that will help keep you sane while eating properly the rest of the week. It will also keep your body confused therefore helping to break through plateau's and keep your metabolism high:) I hope any of that made since and its just my two cents. Hope it helps.

http://www.myfitnesspal.com/topics/show/392784-skinny-fat-vs-fit-photo?hl=skinny+fat

http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Yes! This is what I wanted! Thanks!

If that is what you want, then you will need to go through a bulk phase where you aim to gain 10 lb+ of muscle. Now in order to do this, you will need to create an anabolic state in order for your body to develop new lean body mass. In order to do this you will need to eat more calories than you burn. Ideally, you will need to strength train about 4 days a week and eliminate cardio. Cardio makes it difficult to gain muscle as you burn a ton of calories doing it. You will probably need to eat around 2500 calories.

Now, this will make you gain weight and you will gain some fat along with the muscle. This is why after you do a bulk phase, you will need to do a cut phase where you eat 20% below your TDEE.

You will need a good beginners weight training program. You can look into strong lift 5x5, it's a free WT program designed to get people into weight lifting. A lot of people like the leangains.com program where you can slowly increase lean body mass and minimize fat increases.

Ideally, if you can gain 20 lbs of muscle, you should be able to fill out your skin to have good definition.

Up your calories and eat back your exercise cals. I'm 5'6", 113 lbs, and I eat 1525/day plus my exercise cals. You will feel less deprived. Also, I'm not sure what your ratio is set to, but I usually do a 40/30/30 c/f/p. Higher (healthy) fat and protein keeps your body more satisfied :-)

Agree with everyone who said to up your calories, add weight training and cut down on cardio.