Re-evaluating Goals

Stronger11
Stronger11 Posts: 3
edited September 28 in Health and Weight Loss
Hi guys. I've been on MFP for 6 weeks now but never posted before. I'm looking for a little input on my situation.

I've lost 40lbs to date. I eat around 1200 calories a day and I've been focusing on cardio exercise (the Gazelle, TaeBo or jogging a few miles). This may not be the 'right' way to do things, but it's worked for me.

Now that I am at a 'healthy' weight and BMI, I want to focus more on toning muscles. I have around 15lbs until my goal weight, but I'm at the point that I'm comfortable with myself and want to shift my way of thinking...but I don't have a clue what I should be doing!

I started 30DS a few days ago and I also have access to a weight machine.

My questions: 1) With my specific goals in mind (want to lose around 15lbs but more focused on making my body leaner), what type of balance should I be using of cardio and strength training? I do exercise everyday...should I have a 'cardio day' then a 'strength day' or do both everyday or what?

And 2) What should I be doing with my calories? I don't think the MFP suggestion is a good guideline anymore but I don't know how to properly customize it for me (even after reading a few threads on the subject). I would assume that when you are at a healthy weight and want to focus on building muscle (with some fat loss), eating the correct amount of calories (and eating back exercise calories) would be even more important...so I want to get it right. Also I feel like the MFP suggestions for carbs, fat and protein are distorted...what would be a good percentage balance for someone with my goals (I would assume having more protein would be advisable)?

I'm completely clueless so any advice would be appreciated.

Replies

  • Pam3
    Pam3 Posts: 1,687 Member
    to build muscle you need to have more portein....do a general sereach on how to go about it...also in your next phase of weight lose and body tuning the foods you chose are very important.....cardio is a must to continue to lose, but as you build muscle you will lose weight too...congratulation on your weight loss, and continue success.
  • art4fun69
    art4fun69 Posts: 151 Member
    I have been reading Burn the Fat Feed the Muscle by Tom Venuto (he also has another book that is available at the library) He makes alot of sense about how to become leaner and get rid of body fat and increase muscle tone. The first book I mentioned is an ebook and he has a website also. It may not be for you, but I have found his book to be solid. The website is: http://www.burnthefatinnercircle.com/public/main.cfm

    Great job on your weight loss!!
  • egrace247
    egrace247 Posts: 1
    I'd like input too. How can one get the message that says you'll weigh x in y weeks if you consistently follow this program to reflect one's living experience?
  • bacarter18
    bacarter18 Posts: 48 Member
    first of all... GREAT JOB!! 40pounds... WOW!! you must feel wonderful :)

    I recently "re-evaluated" my goals as well... after losing some weight, I realized I already was where I had originally wanted to be... so the extra weight loss after will be even better, and like you, I want to work more on TONING. While I don't have expert advice for you... I can say the 30DS has done some nice toning in my legs, arms, and beginning on stomach already and I've done it (not every single day) for almost 3 weeks... I could see a difference in the first week. I think the cardio is going to help no matter what, but a lot on the fat-burning side. For toning, I would think weights/strength training would be great. So that's why I like 30DS or p90x... you get both in your work out (next up for me, 6Week6Pack!).

    (and hopefully someone else has more expert advice ;)) Good luck!
  • mamareese
    mamareese Posts: 1,573 Member
    Great job with your progress!! You are doing amazing!!

    Here's my thoughts...and take them as my humble opinion because I'm no expert :smile: just someone who has moved away from straight cardio to working on getting leaner and toner.

    I have started out doing 3 days of strength training, full body with 2 moves for each muscle group (shoulders, chest, back, triceps, biceps, legs) and then ab work in between sets. I do 3 sets of 12-15 at a weight that pushes me but still allows me to reach the amount I have established (i.e. 15 reps) 2-3 days (on different days from strength training) I do some type of workout DVD, the 30DS is an awesome one, right now I switch up Jillian Michaels Shred it With Weights (kettlebell workout), 6 week 6 pack by JM, and a post baby workout by Lindsay Brin. All of these DVDS, like the shred still incorporate some strength but also cardio & abs for getting leaner.

    I bumped my goals on MFP down to lose .5lbs a week so that my calories were up a little but not too much. And I always eat back exercise calories.

    As far as macronutrients goal, I manual set mine 40/40/20 (protein, carbs, fat) is what mine is set at but I eat high protein, low carb only because I've found that my fat intake is higher. 40/40/30 might be a good place for you to consider.

    Again, I'm not an expert by any means. This is just what I've found has worked for me after having lost some weight before I started this time at MFP and needed to reassess my goals. I apologize for using myself as an example, it's just the easiest way for me to explain!! I'm sure you'll get lots of great feedback with your great questions!
  • Stronger11
    Stronger11 Posts: 3
    Thanks for all the advice so far. I thought I was on the right track but just wanted a little bit of reaffirmation.

    It's difficult when you reach a point that you realize what you've been doing isn't 'right' for you anymore...especially when you don't know where to go from there! 40lbs ago I was looking for much different results than I'm seeking today.
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