HELP - Asking Questions About Your Intake
charliehefferon
Posts: 223 Member
Hi SideSteel & Sarauk2sf 
Hoping you can help! My main goal is to start seeing a more toned torso. My arms & legs are fine - but my midsection still is fluffy!! I'm not sure what to do or what I need to change!
Height - 5ft 1
Weight - 114lb
Age - 26
Body fat % (I use 3 different calculators & take an average - www.fat2fitradio.com) Covert Bailey - 17.5%, Military - 18.4%, Custom - 25.1% - AVERAGE = 20.3%
What's your current gross intake of calories, on average? 2,000 cals average a day (Tend to binge a little at the weekends and lower my intake in the week to compensate)
What's your current average intake of protein, carbs, and fats, in grams? I've averaged my intake from this month so far. Carbs 202g, Fat 63g, Protein 106g
Do you use a food scale and measure everything? I am obsessed with weighing by the gram, the only time I may slack is at the weekend with a takeaway and that is done by eyeballing - but I only have takeaway once in a blue moon!
Do you track all of your intake, daily? (Everything?) Yep
Do you take cheat days or days off? I binge eat sometimes - especially weekends.
How much weight have you lost so far and over what time period? Started weightloss 01/01/12 - lost 22lb to date. Got down to 107lb last April, but wasn't lifting a lot back then so looked too skinny.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months? Desk job 8.30am-5pm. Walk to and from work (about 3.5 miles daily). Gym 3-4 times a week, mixture of Cardio (treadmill) & Weights (Squats, deadlifts, shoulder raises, curls, dumbell flys, lunges etc...) Not made any changes within the last few months.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period. Checking back over my stats.... August last year I was the same weight and 20.6% body fat. Since then, I have fluctuated with my highest being 116lb and lowest being 113lb
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
My diary is open, please feel free to have a look over & I welcome any advice or knowledge!!!
THANKS!!!
Hoping you can help! My main goal is to start seeing a more toned torso. My arms & legs are fine - but my midsection still is fluffy!! I'm not sure what to do or what I need to change!
Height - 5ft 1
Weight - 114lb
Age - 26
Body fat % (I use 3 different calculators & take an average - www.fat2fitradio.com) Covert Bailey - 17.5%, Military - 18.4%, Custom - 25.1% - AVERAGE = 20.3%
What's your current gross intake of calories, on average? 2,000 cals average a day (Tend to binge a little at the weekends and lower my intake in the week to compensate)
What's your current average intake of protein, carbs, and fats, in grams? I've averaged my intake from this month so far. Carbs 202g, Fat 63g, Protein 106g
Do you use a food scale and measure everything? I am obsessed with weighing by the gram, the only time I may slack is at the weekend with a takeaway and that is done by eyeballing - but I only have takeaway once in a blue moon!
Do you track all of your intake, daily? (Everything?) Yep
Do you take cheat days or days off? I binge eat sometimes - especially weekends.
How much weight have you lost so far and over what time period? Started weightloss 01/01/12 - lost 22lb to date. Got down to 107lb last April, but wasn't lifting a lot back then so looked too skinny.
Describe your activity (exercise and non exercise) and did you change that activity withing the last couple of months? Desk job 8.30am-5pm. Walk to and from work (about 3.5 miles daily). Gym 3-4 times a week, mixture of Cardio (treadmill) & Weights (Squats, deadlifts, shoulder raises, curls, dumbell flys, lunges etc...) Not made any changes within the last few months.
How long have you been stalled and if it is not a complete stall please be very specific as to how much you have lost over the stalled period. Checking back over my stats.... August last year I was the same weight and 20.6% body fat. Since then, I have fluctuated with my highest being 116lb and lowest being 113lb
Are you breastfeeding? No
Do you have thyroid issues/risks or PCOS? No
My diary is open, please feel free to have a look over & I welcome any advice or knowledge!!!
THANKS!!!
0
Replies
-
Tagging0
-
Bump.... 0
-
Sorry, this one slipped through. Will get to it asap.0
-
Sorry, this one slipped through. Will get to it asap.
Thanks If you check my diary, please excuse this weekend just been - girls weekend away and I let my hair completely down!!! 0 -
How comfortable/happy are you with the rest of your body composition? Are you ok with getting a little leaner all over? Are you looking for more definition in other areas?
The reason I ask, as that due to the way our body fat is distributed, to get lean enough for our preference in one are we sometimes have to get too lean for our preference in other areas. One way to sort of create an 'optical illusion' is to gain muscle in some areas - but that means having more developed muscles, which some women are not comfortable with.0 -
I'm happy to get leaner in other areas, I understand completely that we're not able to spot reduce (Would be 100x easier if that was possible!!) I'm happy with the composition of my body, but looking leaner isn't a bad thing in my eyes - only a good thing!
Would you say my diet is ok? Is it more my training that I need to modify in order to get the body I'm after?0 -
Hi Sara,
I've just posted the above in the body fat estimation thead but thought they might be useful here
Looking forward to hearing from you0 -
Bump 0
-
Thanks for the bump.
First of all regarding bodyfat you're likely somewhere in the neighborhood of 20%.
As far as dietary input:
Set your calories and macros to the following:
1950 calories
200 carbohydrate
75 fat
120 protein
You may want to consider increasing the ratio of whole foods to heavily refined foods and/or alcohol strictly for satiety and performance reasons. This doesn't mean you drink too much, or that you need to quit drinking or avoid processed foods, it just means that if you're having issues adhering to an energy intake goal, increasing your whole food intake will help this considerably.
Give this a shot and follow up in 2 weeks with an update. If your goal is to get leaner you would then expect to slowly lose weight.
Let us know if you have any questions.0 -
Thanks a lot for your help - I've changed my calorie intake for the next two weeks & adjusted my macros.
I'll update after easter!0
This discussion has been closed.