ASK ME ANYTHING ABOUT WEIGHT LOSS!!! GREATEST THREAD EVER!!

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  • bakergirl178
    bakergirl178 Posts: 19
    i've been trying to go from 135 lbs to 115 lbs for the past year. 18 years old, female, 5'6", my bmr is about 1500 but i play sports and weight train. I've made it to about 126-7, but i haven't gotten toned even after cardio and weights, and measurements haven't changed at all! have I been losing muscle or fat? I eat 1500-1800 cals on days that i have practice and weights, and 1400-1700 on days that i just have practice.
  • tricksee
    tricksee Posts: 835 Member
    1. I was reducing about 1 lbs per week for six months. I was controlling my diet to 1350-1400 cals per day and was burning calories thru brisk-walk and jogging.
    2. When I reduced 30 lbs, I decided to focus not only on weight reduction but also increase muscle-mass. For this purpose, I increased my protein intake by having SSN Whey protein supplement giving 22 gms protein per day. Also started alternating between walk-jog and basic level circuit training. I also added butter-milk to my lunch, thus overall calories intake goes to 1500-1550 calories daily.
    3. This change is made for past one month.
    4. Now while I am feeling the increase of muscle mass, further weight reduction is not happening.Rather weight first increased 4 lbs and now has reduced by those 4 lbs again.
    5. My height is 5'11", weight reduced from 195 lbs to 165, age 48 years. I follow Indian vegetarian diet.

    May I request you to please address the following queries?
    1. Am I doing the right thing? Do you suggest any change?
    2. Why is the weight not reducing further? I am intending to reduce it by 7 lbs more.

    Request your advise.

    HI there, listen up and listen close, sir.

    Firstly well done on your 30lbs fat loss and also entering the ‘best thread in the history of the universe!’

    That’s some sterling work you’ve done so far and shows me you’re serious and dedicated to what you’re trying to achieve. (unlike a small minority of people on here, and they know who they are, who come into my thread to whine and b*tch about how bad my advice is. Moving on…

    You’ll be happy to know I read your story and I have came up with the answer.

    I SUGGEST CHANGE!!! Why? Read on, bro…

    You say “I decided to focus not only on weight reduction but also increase muscle-mass”.
    Now, people can say what they like about the so called “bro-science” that bodybuilders use. Some of them are clever guys who know what they’re talking about and there is good reason that they split their eating habits into two depending on what they’re trying to achieve.

    If you don’t know these terms, learn them now…

    BULKING – when you are intentionally in a state of caloric surplus for an extended period of time with the intent to maximize muscle growth.

    Cutting – when you are intentionally in a state of caloric deficit for an extended period of time with the intent to maximize fat loss…

    You, my friend are trying to accomplish both, which I think is not totally IMPOSSIBLE for certain people, but very, very difficult for someone YOUR height/weight. (Which is spookily similar to mine)

    My honest advice is to do either one or the other. You should either lose the fat you’d like and hit your goal to create a good BASE to then start recruiting muscle-mass (Which I’m doing). Or go all out on the muscle building and reduce your excess fat only once you’ve made sufficient muscle gains.

    It’s also unlikely you’re making any real increase in muscle mass on 1500-1550 calories ESPECIALLY with those cardio activities. You’re probably still losing FAT (I know you said you’re not seeing that on the scale, but scales don’t mean *kitten* to me and I hope they never get mentioned in this thread again) and the muscle mass ‘increase’ your experiencing is simply the muscle you already had appearing more defined .

    So, in a nutshell if you git bored of reading the above. Increase your calories, increase your protein to 0.7g to 1g per LBM and get to the gym ASAP. When you're at your goal, either Reduce calories to MAINTENANCE and do light cardio twice/three a week or reduce calories to -300 ONLY!!!!!!!!!!!!!!!!

    Boom!!
  • satishpendse
    satishpendse Posts: 69 Member
    Thanks Tricksee for your words of appreciation and thanks a ton for your advise. As usual, you are to the point, precise without mincing any words and sharp on target. I take your advise and will try my best to follow it as close as possible.

    Thanks a ton once again.

    Regards

    Satish
  • satishpendse
    satishpendse Posts: 69 Member
    One more question on the same thread.

    I now know how to reduce my weight by 1 lbs per week; however I don't know how much time it takes to increase muscle mass by 1% and what needs to be done to achieve say 6% increase in muscle mass. I understand that I need to hit a gym and work on strength exercises; however how much is needed for what period to increase muscle mass by every percent point is unclear. Request help.
  • Mom0819
    Mom0819 Posts: 82 Member
    bump
  • gmove
    gmove Posts: 81 Member
    Lol. I started reading this thread and about 10 posts in was confused as hell, so...'fck it. i'd rather exercise than try to make sense of this"
  • nationallazer
    nationallazer Posts: 24
    OK here is my questions I ve been working out almost everyday on the crossramp total body machine for 2months and throw in some body blast classes and strength training machines, usually total work out in a day is about 45mins, Ive been eating back most of my calories but now Ive started to gain weight by 2 pounds which has been on for 2 weeks now and I dont seem to be losing any weight any more, what I`m I doing wrong??

    Please help, p.s. going away for a week to cuba should I try to work out or just have a great time??

    Thanks
    JJ
  • sarantonio
    sarantonio Posts: 880 Member
    http://www.youtube.com/watch?v=POdzasJklxw

    I seriously HAVE to do this....all of it.....I NEED it...
  • mylifesjourney
    mylifesjourney Posts: 23 Member
    bump
  • twelfty
    twelfty Posts: 576 Member
    OK here is my questions I ve been working out almost everyday on the crossramp total body machine for 2months and throw in some body blast classes and strength training machines, usually total work out in a day is about 45mins, Ive been eating back most of my calories but now Ive started to gain weight by 2 pounds which has been on for 2 weeks now and I dont seem to be losing any weight any more, what I`m I doing wrong??

    Please help, p.s. going away for a week to cuba should I try to work out or just have a great time??

    Thanks
    JJ

    are your key measurements decreasing?
  • Nutella91
    Nutella91 Posts: 624 Member



    To set up your generic fat-loss diet calorie intake, all you need to is take your current body weight in LBS and multiply it by 10 or 12 calories. The number you see is your GUIDELINE maintenance calorie intake. It’s not perfect, like I said, we’re all different. IT’S A GUIDE. So in order to lose weight, at the end of every single day, you’re body needs to be at a caloric DEFICIT. This means you EAT UNDER THE AMOUNT of calories your body needs to maintain itself. SIMPLE. They say around 300-500 calories is recommended. If you do the math, stick to it and apply some exercise, you’ll lose weight.

    I weigh 115 lbs, and want to lose 5 pounds. So you're saying I should be eating 1150 to 1380 lbs in order to lose? OR I should take 300 - 500 calories from THAT?
    I am now set at 1550 but on workout days i go up to 1700. not to mention that i have 2 2500 calorie days a week!
  • allisona28
    allisona28 Posts: 186 Member
    BUMP
  • DebraAukett
    DebraAukett Posts: 128 Member
    *bump to read later*
    Thanks for posting - looks like some valuable information
  • Bucky2BeBetty
    Bucky2BeBetty Posts: 79 Member
    Bump
  • tricksee
    tricksee Posts: 835 Member
    OK here is my questions I ve been working out almost everyday on the crossramp total body machine for 2months and throw in some body blast classes and strength training machines, usually total work out in a day is about 45mins, Ive been eating back most of my calories but now Ive started to gain weight by 2 pounds which has been on for 2 weeks now and I dont seem to be losing any weight any more, what I`m I doing wrong??

    Please help, p.s. going away for a week to cuba should I try to work out or just have a great time??

    Thanks
    JJ

    1. Rest is just as if not more important than exercise. They say it's not what you do in the gym, it's what you do out of it. You need to ensure you're giving your body enough time to recover and stop beating it so damn hard to get results. Train smarter, not harder, lady.

    2. Eating back exercise calories will not, I repeat WILL NOT kill you if you don't do it every now again. If you've got calories over some days, stop thinking you HAVE to eat them back. You don't, not always. Try it for 2/3 weeks and review your progress.

    3. Weight machines? Step away from them and do it properly. Use free-weights and don't mention machines to me ever again. :-)

    4. When you go to Cuba, enjoy yourself and ensure you do a lot of sightseeing as that equals a lot of walking. Make good meal choices if you can but don't go too hard on yourself. You're on vacation to relax and have fun. Don't let anything get in your way.

    5. Thanks for entering the best thread ever.
  • whizzlers
    whizzlers Posts: 101 Member
    bump
  • tricksee
    tricksee Posts: 835 Member



    To set up your generic fat-loss diet calorie intake, all you need to is take your current body weight in LBS and multiply it by 10 or 12 calories. The number you see is your GUIDELINE maintenance calorie intake. It’s not perfect, like I said, we’re all different. IT’S A GUIDE. So in order to lose weight, at the end of every single day, you’re body needs to be at a caloric DEFICIT. This means you EAT UNDER THE AMOUNT of calories your body needs to maintain itself. SIMPLE. They say around 300-500 calories is recommended. If you do the math, stick to it and apply some exercise, you’ll lose weight.

    I weigh 115 lbs, and want to lose 5 pounds. So you're saying I should be eating 1150 to 1380 lbs in order to lose? OR I should take 300 - 500 calories from THAT?
    I am now set at 1550 but on workout days i go up to 1700. not to mention that i have 2 2500 calorie days a week!

    Eat 1380-1500 on rest days. 1700 on training days. Have one 2500 calorie day per week and do what you like with the other day, I'd suggest not counting calories but making good meal choices :-). Drink tons of water.

    Come back in a month and let me know how you're getting on. Bye.
  • tricksee
    tricksee Posts: 835 Member
    Lol. I started reading this thread and about 10 posts in was confused as hell, so...'fck it. i'd rather exercise than try to make sense of this"

    If you'd like, I will type up a summary of the first 10 posts and email it to you to bring you up to speed.

    I can also do this for the first three seasons of LOST.
  • Shelleben82
    Shelleben82 Posts: 483 Member
    bump
  • mamaomefo
    mamaomefo Posts: 418 Member
    Bump bump
  • Caletagirl
    Caletagirl Posts: 47 Member
    Bump
  • Nutella91
    Nutella91 Posts: 624 Member



    To set up your generic fat-loss diet calorie intake, all you need to is take your current body weight in LBS and multiply it by 10 or 12 calories. The number you see is your GUIDELINE maintenance calorie intake. It’s not perfect, like I said, we’re all different. IT’S A GUIDE. So in order to lose weight, at the end of every single day, you’re body needs to be at a caloric DEFICIT. This means you EAT UNDER THE AMOUNT of calories your body needs to maintain itself. SIMPLE. They say around 300-500 calories is recommended. If you do the math, stick to it and apply some exercise, you’ll lose weight.

    I weigh 115 lbs, and want to lose 5 pounds. So you're saying I should be eating 1150 to 1380 lbs in order to lose? OR I should take 300 - 500 calories from THAT?
    I am now set at 1550 but on workout days i go up to 1700. not to mention that i have 2 2500 calorie days a week!


    thanks, if it works, i'll love you forever. :flowerforyou:
  • michguag
    michguag Posts: 6
    bump
  • tricksee
    tricksee Posts: 835 Member
    i've been trying to go from 135 lbs to 115 lbs for the past year. 18 years old, female, 5'6", my bmr is about 1500 but i play sports and weight train. I've made it to about 126-7, but i haven't gotten toned even after cardio and weights, and measurements haven't changed at all! have I been losing muscle or fat? I eat 1500-1800 cals on days that i have practice and weights, and 1400-1700 on days that i just have practice.

    The more fat you lose the harder it becomes to shift the more stubborn fat.

    I suggest one or two HIGH CALORIE days this week followed by one or two very low calorie days (600cals) to keep your body guessing. Some people have success staggering their intake as opposed to eating low calorie over a long period of time. If you think 600cals is too low, I don't care... just do it.

    I'm unsure of what weight training you're doing but I'd suggest lifting heavier. If you can do 10 reps then you're lifting to light. Try a weight in which you'll struggle at around the 6th rep. Do Squats, yes, they hurt like hell, but I don't care just do them. They're important.

    Getting/looking toned is much more about your diet and and having low body fat percentage than it is about doing exercise. Don't be scared to rest as you seem quite active.

    You will not die doing any of the above. I promise.
  • Elle562018
    Elle562018 Posts: 89 Member
    bump
  • d28isenthal
    d28isenthal Posts: 12
    Bump
  • Shelleben82
    Shelleben82 Posts: 483 Member
    This really is the !!GREATEST THREAD EVER!! Very informative. I dont even need to ask any questions, everyone has done all that already =) Glad to see the jerkiness comments fade away, obviously your just trying to help people that need it, not play God. smh
    I look forward to read on as this thread produces further.
  • Its_Nat
    Its_Nat Posts: 184 Member
    Haha.. loved it all!
  • Rosegardenia
    Rosegardenia Posts: 53 Member
    :flowerforyou: bump
  • lindaw66
    lindaw66 Posts: 258 Member
    Only if she is burning around 1500 cals a day in the gym, and lifting heavy weights.

    If she is your average middle aged, sedentary woman, at that weight and height, she is close to 70% BF. Her BMR would be around 1250 and sedentary TDEE would put her only around 1500.

    The common misconception that body weight alone determines your BMR, is so misleading and confusing for many people trying to lose weight. Body Fat tissue burns very few calories compared to muscle tissue.

    You compare this woman to a 300 pound male body builder with 7% body fat, and his BMR is over 3100 and his sedentary TDEE would be over 3700. Add his daily workouts to the equation and he would probably need 8-10k cals a day to maintain.

    You just cannot make a blanket statement that everyone would maintain or lose on 10-12 times their body weight. That is just ridiculous.

    Nope.

    Pretty much everyone, barring those with medical / metabolic issues can successfully lose weight eating at around their BMR (which presumes they are accurately tracking their calorie intake) which is what the 10 cals per 1lbs of body weight formula roughly equates to for women.

    BMR is correlated to body weight - that is how they formulas are derived. Whilst body composition does play a part it is not as significant as people may imagine. IIRC 1lb muscle takes 6 cals per 1lb to maintain whilst fat takes 2 cals per 1lb. Yes, there is a difference but is it not as great as people go on about.

    As for your fictional, average middle aged woman with a BF% of 70% - even super morbidly obese people do not have a BF% that high....or such a low TDEE.

    Do you have any scientific evidence to back up any of your statements of fact? Are you not familiar with the Katch Mcardle BMR equation?

    I stand by my opinion that 2 people who have nothing in common other than their body weight, could have drastically different BMRs.

    It doesn't take a rocket scientist to know that a 25 yr old, 6'5" male body builder would have a significantly higher BMR than a 50 yr old, 5'3" morbidly obese woman.

    How could anyone possibly argue with that?

    Enough already, if you want to be right, start your own thread and deal with people that actually want to listen to what you have to say. He has made it clear, he is NOT an expert, and does NOT have a PhD, he is just giving information as to what has worked for him and that's what this site is all about. LET IT GO.

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