I need some advise, terribly bad!

The 1st 10 pounds was more than likely water weight, as that tends to be the first weight people lose. The way to see your abs is to lose the fat around your stomach, the best way to do this is cardio. Also the more lean muscle mass you have the more fat you will burn.

Your callory intake will depend a lot on how much calories you burn, the more you work out the more you should consume.

The more defined your ab muscles are the higher your body fat % can be before you see them, for most abs your body fat % would be around 8-12%.

I just want defined abs, sculpted chest, and good lookin bi's and tri's. Any information and/or advise would be GREATLY appreciated! Thanks!!

Try Insanity for 60 days. You'll get all of that and more

I do not know if you have seen this yet. If not, please read. It is golden. Don't get overwhelmed by the looks of it. Just read first. Then at the end (10) you will see link to a spreadsheet. Use the Simple Setup and measure your numbers. You might need to go to the links in the PU's explanation to figure some numbers and you will need measuring tape. Just plug the numbers in and the spreadsheet will do the calculations (read carefully what numbers to change etc). And that's it. This is the safe, awesome way to loose weight/change your lifestyle and still live full, non-depriving life. Try it. If you do not have much to loose, you might need some advice from the "muscle boys", but I believe this would work for you neverthless.

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Pu_239
Joined Sep 2011
Posts: 7,242
Sun 03/31/13 11:02 AM
This is summary and outline of IPOARM(In Place Of A Road Map Version 3)

1. Calories
Calories are a unit of measurement. How an inches measure distance, pounds measure weight, calories measure energy.

2. Weight loss
Your body uses calories every second of the day; this is energy you’re burning. If you eat eat the amount of calories your body burns you will maintain your weight. If you eat less than your body burns there is not enough energy to support your weight so your body has to shrink (lose weight). If you eat more than what you’re burning your body will store it. You will weigh more.
To lose weight you must burn more than you consume.(Take note how it says nothing about food choices, it’s about calories).

3. TDEE(Total Daily Energy Expenditure)
This is how many calories you burn per day. If you eat at your TDEE you will maintain weight, you won’t gain or lose.

4. BMR(Basal Metabolic Rate)
This is your BASE metabolic rate, this means this is the bare minimum of your metabolic rate. This is what you would burn if you where in a coma.

5. Body Fat %
This is just the percentage of fat on your body. If you weigh 200lbs and have 100lbs of fat, you have 50% body fat. Pretty simple.

6. Eat at a moderate deficit.
1. Moderate Deficit(fat loss)
2. Large Deficit(stall out/muscle mass loss)
3. Starvation (Mostly muscle mass loss, some fat) This is usually defined of a diet around 800 calories a day.

7. Setting everything up.
1. Determine Body fat %.
Know your body fat %, you need a tape measurement for this. If you don’t have a tape measure, skips this part(go to step 2). It’s recommended to know it because your calculations would be more accurate. Go to: http://www.fat2fitradio.com/tools/mbf/ obviously enter your data.

2. Calculate your BMR
Go to: http://www.fat2fitradio.com/tools/bmr/ then enter your data, where it says “Enter Goal Weight” enter your current weight. On the next page it will show 2 BMR calculations.


If you entered your body fat, use the “Katch-McArdle Forumla” as your BMR. If you didn’t enter your body fat use the use the “Harris-Benedict Formula” as your BMR. If you’re using the “Harris-Benedict Formula” Your TDEE will be displayed under “daily calories” skip to step 4(calculate a deficit) if you’re using the “katch-McArdle Formula” continue to step 3.

3. Calculate your TDEE(if you’re using Katch-McArdle Formula)
Multiply your BMR by one of the numbers below based on your activity level.

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

4. Calculate a deficit
Remember if you don’t eat enough you will stall out and risk losing muscle mass. Most people recommend eating at minimum your BMR and lower than TDEE.
If you know your bodyfat go by this chart.

Men Categories
Category 1: less than 15% body fat.

 Category 2: 16-25% body fat 

Category 3: 26 > body fat 



Women Categories

Category 1: Less than 24% body fat. 

Category 2: 25-35% body fat 

Category 3: 35% > body fat.

If you don’t know your body fat go by this chart
Category 1: Less than 15lbs to lose.
Category 2: 15 -30 lbs to lose.
Category 3: 30+ lbs to lose.

Below is the formula to calculate your deficit.
Category 1 = multiply TDEE by .90
Category 2 = multiply TDEE by .85
Category 3 = multiply TDEE by .80

8. Macro nutrient intake

Priorities:
• Hit your calorie goal
• Hit your protein goal
• Hit your fat goal
• Hit your carb goal

9. Macro nutrient intake
I’ll just make it simple, use the excel sheet, it will calculate things out for you. Just enter your TDEE, weight, and body fat% Up on the left hand corner it will say “file” click on that, then click on “download.” Under fill there will be a little arrow pointing down, click on that, that will download the file as well.
https://docs.google.com/file/d/0B2MlEgY5q9lgTk1abHJsMElONlE/edit?usp=sharing

10. Extras
Heybales Spreadsheet: https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

IPOARM GROUP: http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map
IPOARM Forum topic: http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0
Edited by Pu_239 on Sun 03/31/13 11:57 AM