Calorie calculation to lose body fat??
stefanieblaise
Posts: 33 Member
Hello! I would love if someone can help me figure this out...
So my goal is to lose 1% body fat each week. I am 25 years old, 5' tall, I weigh 109 lbs, and my current body fat percentage is 29%. Ideally, I would like to get down to 23% body fat. My issue is understanding how many calories I should eat to achieve this goal, as MFP only allows me to out down a goal of losing 2 lbs per week.
I do HIIT 5-6 times a week for 45-60 minutes. I would guess I burn 200-400 calories doing so. I have only been eating 800-1100 calories a day. Is that enough calories? MFP wants me to get 1000 calories a day, but what about when I burn calories by exercising? Does that then mean I need to eat in addition to the 1000 calories? I guess I am just confused about how much I should be eating, considering that I exercise and take a fat burner supplement and CLA.
So my goal is to lose 1% body fat each week. I am 25 years old, 5' tall, I weigh 109 lbs, and my current body fat percentage is 29%. Ideally, I would like to get down to 23% body fat. My issue is understanding how many calories I should eat to achieve this goal, as MFP only allows me to out down a goal of losing 2 lbs per week.
I do HIIT 5-6 times a week for 45-60 minutes. I would guess I burn 200-400 calories doing so. I have only been eating 800-1100 calories a day. Is that enough calories? MFP wants me to get 1000 calories a day, but what about when I burn calories by exercising? Does that then mean I need to eat in addition to the 1000 calories? I guess I am just confused about how much I should be eating, considering that I exercise and take a fat burner supplement and CLA.
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Replies
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No one can help? I mainly want to know if such a deficit combined with HIIT will HELP me lose body fat, or if I am starving my body and doing the OPPOSITE.0
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You'll lose body fat for sure but also lean muscle. I'm surprised MFP even gave a goal less than 1200 - I didn't think it would. At your small size 2 lbs a week is extremely over aggressive. You should be aiming for 1/2 lb a week max.4
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Well, you are doing the opposite of what you want to do to achieve your goal. You're already at a healthy weight for your height, so your goal isn't weight loss, it's body recomposition. That will allow you to reduce your body fat percentage from 29% to 23% (although I am curious as to how you determined those numbers), and give you a "toned" look, which is what I am guessing you are trying to achieve from your post.
So first, yes, you absolutely need to eat more. MFP calculates your calories before exercise, and expects you to eat back your exercise calories. I always ate back most of them to account for overestimation of calorie burns. But you also need to set a more realistic goal, 2 lbs per week is way too steep of a deficit. If you are trying to recomp, you should actually be eating closer to maintenance. It's also not uncommon in a recomp to stay the same weight or gain slightly, but your measurements will decrease.
Second, you want to incorporate resistance training. This will allow you to retain the muscle while losing the fat, which is your goal. I'm not sure what type of workout you are doing that is 45-60 min at a time, 5-6 times per week, but it is probably not HIIT. That would be overdoing it, and HIIT workouts are not meant to be done every day or even on back to back days. I do a HIIT workout maybe once or twice per week, and they rarely exceed 20 min. There is nothing wrong with incorporating some cardio for your health, but that much cardio isn't going to get you to your goal.
Third, ditch the fat burner supplement and the CLA. It's a waste of your money and isn't getting you closer to your goal.
Have you ever seen Stacy's story? It's a good illustration of recomp - and notice how much she is eating and still achieving those results: https://www.nerdfitness.com/blog/meet-staci-your-new-powerlifting-super-hero/3 -
have you considered body recomp and/or a bulk?? you really don't have much weight to lose!0
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By HIIT I mean switching it up with planks, running, weight lifting, lunges, core work, just a little bit of everything. Does that make sense? I think recomp is what I want...so it sounds like I should be eating more like 1200 calories and cut back on cardio, while increasing weight lifting?0
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stefanieblaise wrote: »Hello! I would love if someone can help me figure this out...
So my goal is to lose 1% body fat each week. I am 25 years old, 5' tall, I weigh 109 lbs, and my current body fat percentage is 29%. Ideally, I would like to get down to 23% body fat. My issue is understanding how many calories I should eat to achieve this goal, as MFP only allows me to out down a goal of losing 2 lbs per week.
I do HIIT 5-6 times a week for 45-60 minutes. I would guess I burn 200-400 calories doing so. I have only been eating 800-1100 calories a day. Is that enough calories? MFP wants me to get 1000 calories a day, but what about when I burn calories by exercising? Does that then mean I need to eat in addition to the 1000 calories? I guess I am just confused about how much I should be eating, considering that I exercise and take a fat burner supplement and CLA.
5' 109? 29%?
How did you measure body fat%?
My advice is to build muscle first for a good 6-12 months, slowly, then look to recomp.
@SideSteel thoughts?2 -
Hello_its_Dan wrote: »stefanieblaise wrote: »Hello! I would love if someone can help me figure this out...
So my goal is to lose 1% body fat each week. I am 25 years old, 5' tall, I weigh 109 lbs, and my current body fat percentage is 29%. Ideally, I would like to get down to 23% body fat. My issue is understanding how many calories I should eat to achieve this goal, as MFP only allows me to out down a goal of losing 2 lbs per week.
I do HIIT 5-6 times a week for 45-60 minutes. I would guess I burn 200-400 calories doing so. I have only been eating 800-1100 calories a day. Is that enough calories? MFP wants me to get 1000 calories a day, but what about when I burn calories by exercising? Does that then mean I need to eat in addition to the 1000 calories? I guess I am just confused about how much I should be eating, considering that I exercise and take a fat burner supplement and CLA.
5' 109? 29%?
My advice is to build muscle first for a good 6-12 months, slowly, then look to recomp.
So work on strength, then burn off the fat? I want to become a police officer, so strength is kinda important to me. I suppose that makes sense. I was thinking that losing fat and doing some resistance exercises would help me get stronger automatically.
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How'd you measure body fat?0
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Had a bod pod measurement at a medical facility0
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stefanieblaise wrote: »Had a bod pod measurement at a medical facility
Okay good.
Here's my opinion as a PT and Nutrition Coach, hire a local trainer to get your lean muscle higher. I personally wouldn't try it on your own.
Look for recommendations from the facility where you had the metabolic testing.
Did the BodPod measure metabolism too?
Or just body fat%?2 -
If your goal is to go to the police academy, look up the physical requirements for your area and train for them. I will 100% guarantee that focusing on fat loss will not move you toward your physical fitness goals for that career. You need to be running and likely doing a few key calisthenics and then I'd recommend strength exercises of course too.3
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They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.0
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If your goal is to go to the police academy, look up the physical requirements for your area and train for them. I will 100% guarantee that focusing on fat loss will not move you toward your physical fitness goals for that career. You need to be running and likely doing a few key calisthenics and then I'd recommend strength exercises of course too.
My original thought was that my endurance would improve, thus helping me with running, push ups, and the like. If I incorporate those exercises (push ups, situps, running, etc.) into my workout, won't that help me?
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stefanieblaise wrote: »They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.
Yeah, most challenges are for weight loss, not strength or muscle gain. Just quit the challenge since it is preventing you from working toward an appropriate goal.
I'd start by eating at maintenance until I wore out my newbie gains and stalled strength-wise and then might up calories a bit. But that's a long way off.4 -
stefanieblaise wrote: »If your goal is to go to the police academy, look up the physical requirements for your area and train for them. I will 100% guarantee that focusing on fat loss will not move you toward your physical fitness goals for that career. You need to be running and likely doing a few key calisthenics and then I'd recommend strength exercises of course too.
My original thought was that my endurance would improve, thus helping me with running, push ups, and the like. If I incorporate those exercises (push ups, situps, running, etc.) into my workout, won't that help me?
Incorporating the exercises will help, but you need to eat to fuel your workouts. You're not going to get stronger or faster if you don't have enough gas in the tank, you're just going to end up quitting earlier and not pushing as hard as you would if you were eating enough.3 -
stefanieblaise wrote: »They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.
What was your TEE?0 -
stefanieblaise wrote: »If your goal is to go to the police academy, look up the physical requirements for your area and train for them. I will 100% guarantee that focusing on fat loss will not move you toward your physical fitness goals for that career. You need to be running and likely doing a few key calisthenics and then I'd recommend strength exercises of course too.
My original thought was that my endurance would improve, thus helping me with running, push ups, and the like. If I incorporate those exercises (push ups, situps, running, etc.) into my workout, won't that help me?
Incorporating the exercises will help, but you need to eat to fuel your workouts. You're not going to get stronger or faster if you don't have enough gas in the tank, you're just going to end up quitting earlier and not pushing as hard as you would if you were eating enough.
This.
Also, to increase your endurance levels which is a huge part of the police entry tests in most countries - you're going to need to get your body better at storing and using glycogen stores.
For this you really need to up your intake and pay more attention instead to increasing intensity.
To consume so little, you're doing little but starve your body - which isn't any good for anybody and definitely won't result in a police entry test pass (I train people to get through entry tests and I know how vigorous they can be - trust me, give yourself the best chance and fuel yourself properly).2 -
The recommended time to do HIIT is only 25 minutes at most; it's generally used by bodybuilders and other athletes to shed quite a bit of fat in a relatively short period of time (15-20 minutes instead of doing an hour of cardio) per session without crossing into the "muscle loss zone", which happens to be at about 20 minutes. This is why it's limited.
Ideally, you should be calculating your BMR, adding Calories for how much activity you do (I'd recommend getting a heart rate monitor and a good watch from Polar or Garmin to more accurately track the Calories you burn during your workouts) based on the values given for said levels of activity, and then subtracting no more than 300 Calories from that total number.
I know you seem to want to quickly shed fat and weight, but that's not really the best way to do it. Slow and steady wins the race, and the slower it comes off, the less likely you are to regain it back afterward. Crash diets (including low Calorie intakes) do NOT work. Do it the right way and you'll only have to go through it once in your lifetime and then just maintain it; yo-yo dieting is not fun and it's certainly no way to live your life. Life is for enjoying and embracing, not constantly going on diets and worrying about weight.1 -
Hello_its_Dan wrote: »stefanieblaise wrote: »They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.
What was your TEE?
1454
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AdamAthletic wrote: »stefanieblaise wrote: »If your goal is to go to the police academy, look up the physical requirements for your area and train for them. I will 100% guarantee that focusing on fat loss will not move you toward your physical fitness goals for that career. You need to be running and likely doing a few key calisthenics and then I'd recommend strength exercises of course too.
My original thought was that my endurance would improve, thus helping me with running, push ups, and the like. If I incorporate those exercises (push ups, situps, running, etc.) into my workout, won't that help me?
Incorporating the exercises will help, but you need to eat to fuel your workouts. You're not going to get stronger or faster if you don't have enough gas in the tank, you're just going to end up quitting earlier and not pushing as hard as you would if you were eating enough.
This.
Also, to increase your endurance levels which is a huge part of the police entry tests in most countries - you're going to need to get your body better at storing and using glycogen stores.
For this you really need to up your intake and pay more attention instead to increasing intensity.
To consume so little, you're doing little but starve your body - which isn't any good for anybody and definitely won't result in a police entry test pass (I train people to get through entry tests and I know how vigorous they can be - trust me, give yourself the best chance and fuel yourself properly).
Thank you guys so much, I'm so lost right now. I guess I was doing better on my own by lifting and going for runs 5 times a week.
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stefanieblaise wrote: »AdamAthletic wrote: »stefanieblaise wrote: »If your goal is to go to the police academy, look up the physical requirements for your area and train for them. I will 100% guarantee that focusing on fat loss will not move you toward your physical fitness goals for that career. You need to be running and likely doing a few key calisthenics and then I'd recommend strength exercises of course too.
My original thought was that my endurance would improve, thus helping me with running, push ups, and the like. If I incorporate those exercises (push ups, situps, running, etc.) into my workout, won't that help me?
Incorporating the exercises will help, but you need to eat to fuel your workouts. You're not going to get stronger or faster if you don't have enough gas in the tank, you're just going to end up quitting earlier and not pushing as hard as you would if you were eating enough.
This.
Also, to increase your endurance levels which is a huge part of the police entry tests in most countries - you're going to need to get your body better at storing and using glycogen stores.
For this you really need to up your intake and pay more attention instead to increasing intensity.
To consume so little, you're doing little but starve your body - which isn't any good for anybody and definitely won't result in a police entry test pass (I train people to get through entry tests and I know how vigorous they can be - trust me, give yourself the best chance and fuel yourself properly).
Thank you guys so much, I'm so lost right now. I guess I was doing better on my own by lifting and going for runs 5 times a week.
Including the lifting will help. Running is good as well, but remember that rest is important. You need that recovery time to really see improvements. Make sure you have a day or two of active rest during the week. You don't have to do nothing, but instead of lifting or running, maybe go for a walk, spend some time stretching, or do some yoga. You'll decrease your chance of injury and you'll have better workouts because you won't be overtraining.1 -
stefanieblaise wrote: »AdamAthletic wrote: »stefanieblaise wrote: »If your goal is to go to the police academy, look up the physical requirements for your area and train for them. I will 100% guarantee that focusing on fat loss will not move you toward your physical fitness goals for that career. You need to be running and likely doing a few key calisthenics and then I'd recommend strength exercises of course too.
My original thought was that my endurance would improve, thus helping me with running, push ups, and the like. If I incorporate those exercises (push ups, situps, running, etc.) into my workout, won't that help me?
Incorporating the exercises will help, but you need to eat to fuel your workouts. You're not going to get stronger or faster if you don't have enough gas in the tank, you're just going to end up quitting earlier and not pushing as hard as you would if you were eating enough.
This.
Also, to increase your endurance levels which is a huge part of the police entry tests in most countries - you're going to need to get your body better at storing and using glycogen stores.
For this you really need to up your intake and pay more attention instead to increasing intensity.
To consume so little, you're doing little but starve your body - which isn't any good for anybody and definitely won't result in a police entry test pass (I train people to get through entry tests and I know how vigorous they can be - trust me, give yourself the best chance and fuel yourself properly).
Thank you guys so much, I'm so lost right now. I guess I was doing better on my own by lifting and going for runs 5 times a week.
Including the lifting will help. Running is good as well, but remember that rest is important. You need that recovery time to really see improvements. Make sure you have a day or two of active rest during the week. You don't have to do nothing, but instead of lifting or running, maybe go for a walk, spend some time stretching, or do some yoga. You'll decrease your chance of injury and you'll have better workouts because you won't be overtraining.
As Kgeyser says, really make sure you get that rest in between workouts - it really is key to reducing injury and giving your muscles the chance to properly recover and build.
One thing to think about would be perhaps starting doing interval training instead of distance.
Interval training can be done on or off a treadmill, hitting 30-40 seconds fast pace then slowing down for a couple of minutes and repeating (there's plenty guides online that go into more detail about HIIT training - so, I won't talk for long about it).
I think that for your goals, concentrating for the most part on strength training and including perhaps 2-3 interval sessions for 15-20 minutes a time would be a better option.
Really you need to be building the strength and muscular endurance right up and doing too many long distance runs is only going to serve the purpose of giving you way more calories to have to eat back, very few actually benefits.
All the best and good luck with your goals!1 -
stefanieblaise wrote: »Hello_its_Dan wrote: »stefanieblaise wrote: »They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.
What was your TEE?
1454
1454 perfect.
This is what I'd do:
First, some math.
Weekly calories 10,178
Training program would have you walking at least 10k steps a day or more.
Resistance training 3x a week both plyometric and with weights. Maybe looking into Convict Conditioning for the bodyweight/plyo.
Stronglifts 5x5 for resistance training.
Sunday: Cardio/recovery day 1200kcal-1400kcal.
Monday: resistance training/walking 1800-2000 calories.
Tuesday: cardio/recovery day 1200-1400 calories.
Weds: resistance training/walking 1800-2000calories.
Thursday: cardio/recovery day 1200-1400 calories.
Friday: resistance training/walking 1800-2000.
Saturday: walking/recovery day 1200-1400 calories.
Total caloric breakdown:
Cardio/recovery days = 4800-5600 for the week
Resistance training days = 5400-6000 for the week
Totalling 10,200-11,600 for the week.
This type of cyclical dieting keeps you in a maintenance range for the week, but the lower calorie cardio days will help burn fat, the higher calorie resistance training days will help you maintain or build a tiny bit of muscle.
With the proper local trainer you'll get the results you need so long as you set a goal and embrace the process.
Best of luck.2 -
Hello_its_Dan wrote: »stefanieblaise wrote: »Hello_its_Dan wrote: »stefanieblaise wrote: »They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.
What was your TEE?
1454
1454 perfect.
This is what I'd do:
First, some math.
Weekly calories 10,178
Training program would have you walking at least 10k steps a day or more.
Resistance training 3x a week both plyometric and with weights. Maybe looking into Convict Conditioning for the bodyweight/plyo.
Stronglifts 5x5 for resistance training.
Sunday: Cardio/recovery day 1200kcal-1400kcal.
Monday: resistance training/walking 1800-2000 calories.
Tuesday: cardio/recovery day 1200-1400 calories.
Weds: resistance training/walking 1800-2000calories.
Thursday: cardio/recovery day 1200-1400 calories.
Friday: resistance training/walking 1800-2000.
Saturday: walking/recovery day 1200-1400 calories.
Total caloric breakdown:
Cardio/recovery days = 4800-5600 for the week
Resistance training days = 5400-6000 for the week
Totalling 10,200-11,600 for the week.
This type of cyclical dieting keeps you in a maintenance range for the week, but the lower calorie cardio days will help burn fat, the higher calorie resistance training days will help you maintain or build a tiny bit of muscle.
With the proper local trainer you'll get the results you need so long as you set a goal and embrace the process.
Best of luck.
Wow, thanks! This is way better than anything I've received from my current trainers.
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stefanieblaise wrote: »Hello_its_Dan wrote: »stefanieblaise wrote: »Hello_its_Dan wrote: »stefanieblaise wrote: »They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.
What was your TEE?
1454
1454 perfect.
This is what I'd do:
First, some math.
Weekly calories 10,178
Training program would have you walking at least 10k steps a day or more.
Resistance training 3x a week both plyometric and with weights. Maybe looking into Convict Conditioning for the bodyweight/plyo.
Stronglifts 5x5 for resistance training.
Sunday: Cardio/recovery day 1200kcal-1400kcal.
Monday: resistance training/walking 1800-2000 calories.
Tuesday: cardio/recovery day 1200-1400 calories.
Weds: resistance training/walking 1800-2000calories.
Thursday: cardio/recovery day 1200-1400 calories.
Friday: resistance training/walking 1800-2000.
Saturday: walking/recovery day 1200-1400 calories.
Total caloric breakdown:
Cardio/recovery days = 4800-5600 for the week
Resistance training days = 5400-6000 for the week
Totalling 10,200-11,600 for the week.
This type of cyclical dieting keeps you in a maintenance range for the week, but the lower calorie cardio days will help burn fat, the higher calorie resistance training days will help you maintain or build a tiny bit of muscle.
With the proper local trainer you'll get the results you need so long as you set a goal and embrace the process.
Best of luck.
Wow, thanks! This is way better than anything I've received from my current trainers.
I usually work with GenPop clients so definitely check it with a local trainer who's familiar with law enforcement and with good nutrition credentials.1 -
stefanieblaise wrote: »Hello_its_Dan wrote: »stefanieblaise wrote: »Hello_its_Dan wrote: »stefanieblaise wrote: »They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.
What was your TEE?
1454
1454 perfect.
This is what I'd do:
First, some math.
Weekly calories 10,178
Training program would have you walking at least 10k steps a day or more.
Resistance training 3x a week both plyometric and with weights. Maybe looking into Convict Conditioning for the bodyweight/plyo.
Stronglifts 5x5 for resistance training.
Sunday: Cardio/recovery day 1200kcal-1400kcal.
Monday: resistance training/walking 1800-2000 calories.
Tuesday: cardio/recovery day 1200-1400 calories.
Weds: resistance training/walking 1800-2000calories.
Thursday: cardio/recovery day 1200-1400 calories.
Friday: resistance training/walking 1800-2000.
Saturday: walking/recovery day 1200-1400 calories.
Total caloric breakdown:
Cardio/recovery days = 4800-5600 for the week
Resistance training days = 5400-6000 for the week
Totalling 10,200-11,600 for the week.
This type of cyclical dieting keeps you in a maintenance range for the week, but the lower calorie cardio days will help burn fat, the higher calorie resistance training days will help you maintain or build a tiny bit of muscle.
With the proper local trainer you'll get the results you need so long as you set a goal and embrace the process.
Best of luck.
Wow, thanks! This is way better than anything I've received from my current trainers.
Calorie cycling doesn't work like that unfortunately.0 -
trigden1991 wrote: »stefanieblaise wrote: »Hello_its_Dan wrote: »stefanieblaise wrote: »Hello_its_Dan wrote: »stefanieblaise wrote: »They just measure body fat and "TEE," or how many calories I supposedly need. I guess my new question would be how much should I eat if I want to gain muscle and still exercise frequently. I really got myself into a mess by joining a 6 week challenge. They're having me focus on losing the fat rather than getting stronger.
What was your TEE?
1454
1454 perfect.
This is what I'd do:
First, some math.
Weekly calories 10,178
Training program would have you walking at least 10k steps a day or more.
Resistance training 3x a week both plyometric and with weights. Maybe looking into Convict Conditioning for the bodyweight/plyo.
Stronglifts 5x5 for resistance training.
Sunday: Cardio/recovery day 1200kcal-1400kcal.
Monday: resistance training/walking 1800-2000 calories.
Tuesday: cardio/recovery day 1200-1400 calories.
Weds: resistance training/walking 1800-2000calories.
Thursday: cardio/recovery day 1200-1400 calories.
Friday: resistance training/walking 1800-2000.
Saturday: walking/recovery day 1200-1400 calories.
Total caloric breakdown:
Cardio/recovery days = 4800-5600 for the week
Resistance training days = 5400-6000 for the week
Totalling 10,200-11,600 for the week.
This type of cyclical dieting keeps you in a maintenance range for the week, but the lower calorie cardio days will help burn fat, the higher calorie resistance training days will help you maintain or build a tiny bit of muscle.
With the proper local trainer you'll get the results you need so long as you set a goal and embrace the process.
Best of luck.
Wow, thanks! This is way better than anything I've received from my current trainers.
Calorie cycling doesn't work like that unfortunately.
What makes it that way for you?0
This discussion has been closed.
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