> cardiovascular & muscle tone not loose lbs

sangriavandal
sangriavandal Posts: 12 Member
in Fitness and Exercise
but lost 5lbs more my goal weight. need to get back to better cardiovascular shape and muscle strength for intense high altitude backpacking in 6wks. want to maintain or gain small amt (curvier) but MFP suggest plan w/ calories in > calories out; I think have more protein vs carbs or fat for my goal.i think I need more intense cardiovascular workouts to get enough fitness for these hikes & some strength training. what should I eat? (i have I low appetite so I need denser calorie foods). what amt of high intensity cardio should I do and what cardio/strength ratio I do? :flowerforyou:

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    Peanut Butter, Fatty cuts of meat, butter, olive oil, candy bars, etc. I'm having a hard time understanding the rest of your questions. If you want to maintain or gain weight, you need to eat at maintenance or at a surplus respectively. In terms of cardio, High Intensity Intervals are optimal. If you're going hiking, focus heavily on strength training for you legs.
  • sangriavandal
    sangriavandal Posts: 12 Member
    to clarify I was 135 with goal weight 125 on MFP but accidentally lost 5 extra pounds and am down to 120 now. in order to be fit enough i need to improve cardio and strength training over the next month but don't want to loose MORE weight than I already have, and have a hard time imagining how I will consume enough to keep up the increased fitness. pretty much MFP made me OCD about calories etc and thus semi-anorexic, and now i'm trying to get fitter possibly even fatter. i am a strong hiker but this year i have gotten fewer calories and muscles than previous summers. i am just confused where to start in terms of how much to eat, what to eat, what training levels & types, etc. i already eat too much butter, peanut butter, and sugar but it just seems to add fat to my stomach not like my boobs or butt and not good for long term health its too high in fat and huge spikes in sugar levels
  • AJ_G
    AJ_G Posts: 4,158 Member
    If you give me your estimated body fat percentage, and your activity level/ how often you exercise, I can help you out with calorie intake.
  • MrsBioChem
    MrsBioChem Posts: 80 Member
    Suggestions would be hard because we can't see your journal right now. For this type of question, it is best to make that viewable by anyone (at least long enough to let people give you feed back).
  • sangriavandal
    sangriavandal Posts: 12 Member
    estimated body fat 19%, current activity level low to none (0-500 extra calories burned per day via yoga), but plan to increase calories burned significantly due cardiovascular and strength training over the next month to for the hiking.
    want to gain weight primarily via addition of muscle, but some fat as well
  • sangriavandal
    sangriavandal Posts: 12 Member
    http://www.myfitnesspal.com/food/diary/sangriavandal

    i think i set it public. i just started again today and its obviously a fail, hence my request for suggestions :ohwell:
  • sangriavandal
    sangriavandal Posts: 12 Member
    my diary from March - April 2012 is a more realistic snapshot of what i could be eating

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