New here, am I doing it right?

denny119
denny119 Posts: 25 Member
edited January 6 in Health and Weight Loss
Hi everybody! I just created my first dairy today, can you please take a look at it and tell me what should I do? Sometimes I feel that I'm eating too little. I exercise at home 5 times a week, mostly cardio sometimes I'm using dumbbells too. I'm not allowed to lift so that's why I'm doing cardio. I'm 5'3" and weigh 125-126 lbs. Thank you all!
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Replies

  • Mutant13
    Mutant13 Posts: 2,485 Member
    What are your goals?
    If you are doing cardio you should be logging it and eating back those cals too!
  • maqsmj
    maqsmj Posts: 697 Member
    What are your goals?
    If you are doing cardio you should be logging it and eating back those cals too!

    not in case she had them calculated in her calorie intake when she made the equation
  • maqsmj
    maqsmj Posts: 697 Member
    ok i will post 2 posts to give you the basics

    1st
    """""""""""""""""""""""""""""""""""""""

    there is 3 ways to calculate your BF% ( Body Fat % )

    first one by measuring tape which i believe every house has one from their grandma's

    and here is the way to calculate it using measuring tape

    http://www.linear-software.com/online.html

    or

    http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html



    2nd one by using clippers and any gym do have them

    3rd one which is the least accurate but the easiest , you will just look at pic and determine urs, this can be used more of a baseline before u get your accurate results

    http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/


    i hope i helped

    feel free to ask anything
  • maqsmj
    maqsmj Posts: 697 Member
    this is from another thread, it is my personal answer and think it may cover some of your questions along with my first post

    """"""""""""""""""""""guys tend not to eat as less as girls, i eat 2000 on a diet, while i know some girls who eats 1800-2000 on a diet too , 1200 is aplicable according to your body, so that mentioned this is a post i had in another thread please look at it so you will be doing things the right way, because if u eat way too less you can basicly hurt ur self

    if you dont know how to get your BF% ( Body Fat % ) please let me know and i will telling you how to calculate it

    BTW if u are a lady or not i do not know but eat your fats cuz it will effect your hormons
    """""""""""""""""""""""""""""
    i personally use

    http://www.freedieting.com/tools/calorie_calculator.htm

    i go to advance options and choose Katch-McCardle equation which requires BF%

    this is the most accurate thing

    test your calories out for 2 weeks if the scale go down u r on the right track, if it goes up then reduce it by 10%-20%

    the scale and experience is the only accurate way and all calculators is just a baseline to start from
  • maqsmj
    maqsmj Posts: 697 Member
    @Mutant13, i hope i covered the basics, now im leaving it to SUPER WOMAN to handle the ladies :)
  • kimosabe1
    kimosabe1 Posts: 2,467 Member
    It looks great to me! When u exercise, you do NOT have to eat all the exercise calories back. You can just be a little more free on your choices or have that cheeseburger u wanted. Good luck!
  • taso42
    taso42 Posts: 8,979 Member
    You have 506 calories remaining. You should eat them. Or at least plan better for tomorrow to get them all in.

    (I'm assuming since this is your first day and you didn't specify otherwise, you are not going with a TDEE-based approach and a custom calorie target).
  • denny119
    denny119 Posts: 25 Member
    I chose the health central one so here's my result: You have 20.6% body fat.

    You have 26 Pounds of fat and 100 Pounds of lean (muscle, bone, body water). I weigh 125-126 and I would love to be at least 120 lbs. Thanks
  • denny119
    denny119 Posts: 25 Member
    Why? Thanks
  • denny119
    denny119 Posts: 25 Member
    If TDEE is equivalent to metabolic heart rate then I know that in 12 hours of doing nothing (I tested with my HRM) I burn 1400 calories.
  • denny119
    denny119 Posts: 25 Member
    Thank you :)
  • maqsmj
    maqsmj Posts: 697 Member
    your results shows u r so healthy and thats good

    stick with your cardio, and add body weight exercises

    if you need help finding some please let me know and maybe i can find a website for them

    losing 10 lb will take a month to 1.5 month MAX

    so you can do it, but i will highly suggest the body weight exercises just to keep ur muscles firm so you wont have unenlightened fats
  • maqsmj
    maqsmj Posts: 697 Member
    you can go to the best diet ever and it is called IIFYM " flexible dieting " and it actualy works, i eat pizza , pasta and hella junk food and soda and still lose weight i just watch my calories

    you will most probably need 1 g of protein for 1 LBM " 100 lb as u mentioned "

    0.5 gram of fat per 1 lbm " 50 gram"

    and rest is carbs


    so we have the basic diet of

    100 g of protien = 400 calores

    50 gram of fat = 450 calories

    the rest of your calories doesnt matter ( eat anything u want )


    be SO CAREFUL about ur fat intake and eat it all as it may effect your hormons

    how much is your calorie intake target after you put it in the calculator i have provided in my post?!
  • taso42
    taso42 Posts: 8,979 Member
    TDEE is Total Daily Energy Expenditure. You can get a rough estimate from a site such as http://www.fitnessfrog.com/calculators/tdee-calculator.html

    Your HRM is meant to estimate heart rate during aerobic activity. Wearing it for 12 hours of regular daily activities is not going to provide a meaningful number. There are other devices for this purpose, namely the BodyMedia Fit, BodyBugg, and the FitBit. But the TDEE estimates you can get from online calculators (or that you work out yourself using pencil & paper) are quite close and well within the ballpark.

    Given your TDEE, subtract out a calorie deficit of about 20% or 500 calories.

    That should more or less equal what MFP is telling you to eat, provided that you've entered everything very accurately and estimated your exercise burn very accurately (that is often hard to do which is why I prefer the TDEE-based approach).

    Today it looks like you worked out pretty heavily and ate only around 1300 calories. Seems quite on the low side. I'm sure your TDEE is over 2000. You should probably be eating upwards of 1500 calories a day for a good healthy loss.
  • maqsmj
    maqsmj Posts: 697 Member
    TDEE is Total Daily Energy Expenditure. You can get a rough estimate from a site such as http://www.fitnessfrog.com/calculators/tdee-calculator.html

    Your HRM is meant to estimate heart rate during aerobic activity. Wearing it for 12 hours of regular daily activities is not going to provide a meaningful number. There are other devices for this purpose, namely the BodyMedia Fit, BodyBugg, and the FitBit. But the TDEE estimates you can get from online calculators (or that you work out yourself using pencil & paper) are quite close and well within the ballpark.

    Given your TDEE, subtract out a calorie deficit of about 20% or 500 calories.

    That should more or less equal what MFP is telling you to eat, provided that you've entered everything very accurately and estimated your exercise burn very accurately (that is often hard to do which is why I prefer the TDEE-based approach).

    Today it looks like you worked out pretty heavily and ate only around 1300 calories. Seems quite on the low side. I'm sure your TDEE is over 2000. You should probably be eating upwards of 1500 calories a day for a good healthy loss.

    thats a very nice explanation of how to do it, good job, we have different approaches :)
  • taso42
    taso42 Posts: 8,979 Member
    .
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    If you want a really good explanation and walk through to figure out your TDEE and BMR...check this out.

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    It was done by MFPer Helliotsdan :)
  • denny119
    denny119 Posts: 25 Member
    Total Calories Including Exercise
    Maintenance 1889 CALORIES/DAY
    Fat Loss 1511 CALORIES/DAY- according to http://www.freedieting.com/tools/calorie_calculator.htm
    I posted some pics with my body, I know I'm not fat but I have some problem areas
  • denny119
    denny119 Posts: 25 Member
    Thank you! :*
  • denny119
    denny119 Posts: 25 Member
    I cannot open the link you provided. Thanks for your advice, I should eat at leat 1500 a day, you're right :)
  • taso42
    taso42 Posts: 8,979 Member
    Total Calories Including Exercise
    Maintenance 1889 CALORIES/DAY
    Fat Loss 1511 CALORIES/DAY- according to http://www.freedieting.com/tools/calorie_calculator.htm
    I posted some pics with my body, I know I'm not fat but I have some problem areas

    Those numbers from that site seem on the low side. I even ran the numbers for myself and it's shorting me a couple hundred cals. Just sayin.
  • maqsmj
    maqsmj Posts: 697 Member
    your problems areas are standard problem areas for most girls so that good news

    now some basics as well

    Fat: 1 gram = 9 calories
    Protein: 1 gram = 4 calories
    Carbohydrates: 1 gram = 4 calories
    Alcohol: 1 gram = 7 calories

    so you will go with fat lose " NEVER GO WITH THE EXTREME FAT LOSE " 1500 calories

    so 100 g protien = 400 calories

    50 gram of fat = 450 calore

    balance = 550 calories of what ever u like :)

    just be sure not to calculate your workout calories if u have already added it to your calorie calculations " most probably you did "

    so last stip , do your work out routine specially the body weight section so you wont hurt ur self as u r not allowed to lift weights and u will be good to go :)

    and ou are welcome

    i hope i helped

    feel free to ask anything

    please look into TASO's method of calculation calories, it is so valid and correct

    and i will mention this most of these calculators are a baseline for you to start

    watch ur scale for 2 weeks , if u r losing weight u r doing great and if not reduce by 10%-20% your scale & experince " errors and corrects" will help you know what is right for YOUR body
  • denny119
    denny119 Posts: 25 Member
    So i should eat at least 1400 calories a day,distributed as you said: 400 cal protein, 450 fat, ant the rest 550 carbs. Your posts are very useful, thanks again. And if I don't understand something (especially because English is not my native language, I'm from Romania :)) I will definitely ask you :D
  • denny119
    denny119 Posts: 25 Member
    But keep in mind I'm doing only cardio and sometimes strenght training using my own body weight. According to myfitnesspal today I should have eaten about 1800 calories. So I should increase my eatings that's for sure, thanks :)
  • maqsmj
    maqsmj Posts: 697 Member
    at LEAST 1500, you can go from 1500 to your maintenance 1877 and still be fine

    watch the scale and u will be good, my first language is not english too so dont worry :)

    some times u may miss yor protien , fat or carb intake and be over in any of them, if that happenes, pleaseeeeeeeeeeee dont panic a day or 2 or even 3 days wont miss up anything

    just stay in your calories need and even if u go over your calorie once a week or by mistake it is not the end of the world an u can take it as a small break :)

    keep it simple and work out

    im glad i could help
  • taso42
    taso42 Posts: 8,979 Member
    Hey one last tip. You might want to consider lifting weights more seriously. You do look great already, and I realize you just want a little fine tuning. Compound lifts are a great (and very efficient) way to get there.

    Check out Staci for some inspiration. I'm a big fan. :)

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

    EDIT: Sorry, I obviously missed the part in your original post where you said you can't lift. Is it some injury?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I will not cover the calorie targets as taso is doing mighty fine with that, but I wanted to ask whether you can do resistance training of any kind. Can you use resistance bands or do body weight exercises like push ups. One of the best things that will help, especially when you do not have much to lose, is to incorporate strength training. In your original post you mention that you cannot lift but I was wondering if there are other types of resistance training you can do as I think this would really help.
  • maqsmj
    maqsmj Posts: 697 Member
    dont forget, these calculators are ur baseline or start oint, you must find the calories intake which is good for u

    personally i tried to go on 1800 calories and i suffered in it, then i changed it in 2000 calories and im doing great and feeling so comfortable

    so stay motivated

    listen to your body

    it takes time and experience to know what is right for u
  • denny119
    denny119 Posts: 25 Member
    I have 2 extra ribs from birth placed above my clavicles, that's the reason i cannot lift heavy cuz i can risk thrombosis and other unpleasant things :) I used to go at a gym with some women but one of them weighs almost double than me and the other is heavier too. I was lifting light, feeling good but they seem like they didn't understand why I cannot lift at the same pace with them so I felt weird and I quit. Whenever I was lifting harder I wasn't feeling good. Gonna check her blog :)
  • Mutant13
    Mutant13 Posts: 2,485 Member
    It seems like maqsmj has given you spot on nutrition advice, I think you will be surprised by what and how much you can eat. As m said remember to eat your fats, so important for women.
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