Starting!! My Plan -
ashleyhaaay
Posts: 13 Member
1600 Calories a Day - 5-6 meals a day
150 Grams Carbs
160 Grams Protein
40 Grams Fat
(Focus on Protein & Carbs for sure - Protein makes you fuller longer - I felt like I was force feeding myself to get the rest of my macros yesterday & still came in under budget)
Workout 5x a week min
MWF -> upper body, abs, 30min cardio
TuTh -> lower body, light cardio 15min
Sa & Su -> cardio at least one day 15-30m (optional)
I have lost 4 pounds since I've started a few days ago, the plateau will come but until then I'm going to enjoy the fat melting off. Okay... or water weight, it's exciting seeing he number on the scale go down either way.
150 Grams Carbs
160 Grams Protein
40 Grams Fat
(Focus on Protein & Carbs for sure - Protein makes you fuller longer - I felt like I was force feeding myself to get the rest of my macros yesterday & still came in under budget)
Workout 5x a week min
MWF -> upper body, abs, 30min cardio
TuTh -> lower body, light cardio 15min
Sa & Su -> cardio at least one day 15-30m (optional)
I have lost 4 pounds since I've started a few days ago, the plateau will come but until then I'm going to enjoy the fat melting off. Okay... or water weight, it's exciting seeing he number on the scale go down either way.
2
Replies
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why so low on the fat? I would suggest that you lower protein a little and increase fat. there is no reason you need that much protein.
aim for 0.8 grams per lb of goal body weight for protein, 0.4-0.45 grams of fat per lb of goal weight, and fill the rest with carbs, use carbs as a maximum and protein and fat as minimums.
As an example, if your goal is 150lbs that would be 120 grams of protein, 60 grams of fat, and 145 grams of carbs. Fat does not make you fat and is essential for vitamin and mineral absorption, healthy hair, skin, nails, digestive system, etc.
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why so low on the fat? I would suggest that you lower protein a little and increase fat. there is no reason you need that much protein.
aim for 0.8 grams per lb of goal body weight for protein, 0.4-0.45 grams of fat per lb of goal weight, and fill the rest with carbs, use carbs as a maximum and protein and fat as minimums.
As an example, if your goal is 150lbs that would be 120 grams of protein, 60 grams of fat, and 145 grams of carbs. Fat does not make you fat and is essential for vitamin and mineral absorption, healthy hair, skin, nails, digestive system, etc.
I am at 200lbs right now, cutting weight & weight training for a bikini competition in 6months. If this is what my trainer says I gotsta to do to get there, then by golly I'm gonna do it LOL
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ashleyhaaay wrote: »why so low on the fat? I would suggest that you lower protein a little and increase fat. there is no reason you need that much protein.
aim for 0.8 grams per lb of goal body weight for protein, 0.4-0.45 grams of fat per lb of goal weight, and fill the rest with carbs, use carbs as a maximum and protein and fat as minimums.
As an example, if your goal is 150lbs that would be 120 grams of protein, 60 grams of fat, and 145 grams of carbs. Fat does not make you fat and is essential for vitamin and mineral absorption, healthy hair, skin, nails, digestive system, etc.
I am at 200lbs right now, cutting weight & weight training for a bikini competition in 6months. If this is what my trainer says I gotsta to do to get there, then by golly I'm gonna do it LOL
How tall are you? That's a lot of weight to lose in 6 months?0 -
ashleyhaaay wrote: »why so low on the fat? I would suggest that you lower protein a little and increase fat. there is no reason you need that much protein.
aim for 0.8 grams per lb of goal body weight for protein, 0.4-0.45 grams of fat per lb of goal weight, and fill the rest with carbs, use carbs as a maximum and protein and fat as minimums.
As an example, if your goal is 150lbs that would be 120 grams of protein, 60 grams of fat, and 145 grams of carbs. Fat does not make you fat and is essential for vitamin and mineral absorption, healthy hair, skin, nails, digestive system, etc.
I am at 200lbs right now, cutting weight & weight training for a bikini competition in 6months. If this is what my trainer says I gotsta to do to get there, then by golly I'm gonna do it LOL
6 months is not a lot of time at all... how much weight do you have to lose? Not to mention you will have to get very lean to step on stage and at that point you will have no time to build up areas depending on what you are left with as you cut down.0 -
ashleyhaaay wrote: »why so low on the fat? I would suggest that you lower protein a little and increase fat. there is no reason you need that much protein.
aim for 0.8 grams per lb of goal body weight for protein, 0.4-0.45 grams of fat per lb of goal weight, and fill the rest with carbs, use carbs as a maximum and protein and fat as minimums.
As an example, if your goal is 150lbs that would be 120 grams of protein, 60 grams of fat, and 145 grams of carbs. Fat does not make you fat and is essential for vitamin and mineral absorption, healthy hair, skin, nails, digestive system, etc.
I am at 200lbs right now, cutting weight & weight training for a bikini competition in 6months. If this is what my trainer says I gotsta to do to get there, then by golly I'm gonna do it LOL
6 months is not a lot of time at all... how much weight do you have to lose? Not to mention you will have to get very lean to step on stage and at that point you will have no time to build up areas depending on what you are left with as you cut down.
Well ... the first amateur show is in 6months - if I am not ready by then then I was going to wait until the July one - 10months away
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ashleyhaaay wrote: »ashleyhaaay wrote: »why so low on the fat? I would suggest that you lower protein a little and increase fat. there is no reason you need that much protein.
aim for 0.8 grams per lb of goal body weight for protein, 0.4-0.45 grams of fat per lb of goal weight, and fill the rest with carbs, use carbs as a maximum and protein and fat as minimums.
As an example, if your goal is 150lbs that would be 120 grams of protein, 60 grams of fat, and 145 grams of carbs. Fat does not make you fat and is essential for vitamin and mineral absorption, healthy hair, skin, nails, digestive system, etc.
I am at 200lbs right now, cutting weight & weight training for a bikini competition in 6months. If this is what my trainer says I gotsta to do to get there, then by golly I'm gonna do it LOL
6 months is not a lot of time at all... how much weight do you have to lose? Not to mention you will have to get very lean to step on stage and at that point you will have no time to build up areas depending on what you are left with as you cut down.
Well ... the first amateur show is in 6months - if I am not ready by then then I was going to wait until the July one - 10months away
I am not saying it can't be done, but unless you are super tall, you probably have quite a bit to lose and if you want to do it safely and not lose too much muscle, ya you may want to have more realistic expectations. I have no doubt you will compete at some point if that is your goal, but maybe not so soon
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TavistockToad wrote: »ashleyhaaay wrote: »why so low on the fat? I would suggest that you lower protein a little and increase fat. there is no reason you need that much protein.
aim for 0.8 grams per lb of goal body weight for protein, 0.4-0.45 grams of fat per lb of goal weight, and fill the rest with carbs, use carbs as a maximum and protein and fat as minimums.
As an example, if your goal is 150lbs that would be 120 grams of protein, 60 grams of fat, and 145 grams of carbs. Fat does not make you fat and is essential for vitamin and mineral absorption, healthy hair, skin, nails, digestive system, etc.
I am at 200lbs right now, cutting weight & weight training for a bikini competition in 6months. If this is what my trainer says I gotsta to do to get there, then by golly I'm gonna do it LOL
How tall are you? That's a lot of weight to lose in 6 months?
5'7
If I am not ready by 6months then I am going to do the show 10months away. I don't want to be a softy on stage - so if I am not ready by the first show of the year in 6 months then I am okay with that but I would really like to try to get there. Most of the weight coming off right now is water weight - it's really easy to drop the first 10-20lbs especially since I have never been active and my body is like - whoa what is this every time I'm working out... right now I feel like it's coming off easy but I do anticipate a plateau in the next couple of months which I am okay with. I am determined to compete next year.
So any good vibes y'all can send my way would be appreciated!
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ashleyhaaay wrote: »ashleyhaaay wrote: »why so low on the fat? I would suggest that you lower protein a little and increase fat. there is no reason you need that much protein.
aim for 0.8 grams per lb of goal body weight for protein, 0.4-0.45 grams of fat per lb of goal weight, and fill the rest with carbs, use carbs as a maximum and protein and fat as minimums.
As an example, if your goal is 150lbs that would be 120 grams of protein, 60 grams of fat, and 145 grams of carbs. Fat does not make you fat and is essential for vitamin and mineral absorption, healthy hair, skin, nails, digestive system, etc.
I am at 200lbs right now, cutting weight & weight training for a bikini competition in 6months. If this is what my trainer says I gotsta to do to get there, then by golly I'm gonna do it LOL
6 months is not a lot of time at all... how much weight do you have to lose? Not to mention you will have to get very lean to step on stage and at that point you will have no time to build up areas depending on what you are left with as you cut down.
Well ... the first amateur show is in 6months - if I am not ready by then then I was going to wait until the July one - 10months away
I am not saying it can't be done, but unless you are super tall, you probably have quite a bit to lose and if you want to do it safely and not lose too much muscle, ya you may want to have more realistic expectations. I have no doubt you will compete at some point if that is your goal, but maybe not so soon
I am 5'7 and right now it's coming off quickly - but I know it's water weight rn... plus before I started I was eating out all of the time, making fattening comfort foods at home.. oh God I had a bad sweet tooth too.. and drank soda like water... so I think with exercising 5x a week (which is a first for me) & focusing on healthy foods, more water, no soda or alcohol, it should come off easy in the first month or two... after that I know I will need to work extra hard to make it. I also know the holidays are coming - so we'll see how it goes0 -
Ok you are the same height as me. I am currently sitting around 130lbs. I would imagine, depending on your muscle base, you will have to get down anywhere from 125-135lbs. I've never competed so I don't really know how lean you really have to get, just make sure you aren't crash dieting for the sake of one show. There will always be others.
Just keep doing what you are doing and see where you are closer to the show. Then you can re-evaluate.2
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