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So you want a nice stomach

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  • richardgavelrichardgavel Member Posts: 997 Member Member Posts: 997 Member
    cmbalint wrote: »
    maz2469 wrote: »
    Love it!

    Need to rid the house of all crappy food and start a fresh, i got so close but my sweet tooth got the better of me, again and again! :-/

    Mine is salty crunchy

    Throw in sweet and you got me. Chocolate covered pretzels are sooo tempting to me.
  • quiksylver296quiksylver296 Member Posts: 28,074 Member Member Posts: 28,074 Member
  • quiksylver296quiksylver296 Member Posts: 28,074 Member Member Posts: 28,074 Member
  • Soul_To_SqueezeSoul_To_Squeeze Member Posts: 27 Member Member Posts: 27 Member
    Hi,

    I wrote a post about how I can’t drop the last 2kg and before I posted it I found this post. I used the TDEE-20% calculator thats linked and it tells me I should be eating more. I was wondering what anyone thinks and if they can give advice please?

    For reference I’m 5”7 (171cm) female 67kg (147lb) wanting to drop 2kg and then replace fat with lean mass

    I’ve been stuck for a while in losing last 2kg. Probably since about November.

    Currently eating around 1530 Calories but regularly going over the goal.

    This calculator recommends I eat this much with these macros
    1946kcal
    P 148g
    C 210g
    F 58g

    I’m currently eating this
    1530 kcal (although going over)
    And the standard macros MFP gives
    P 89g
    C 220g
    F 59g

    It mentions weight/resistance training which I have been doing but don’t if I’m doing it correctly. I’ve been doing body weight and light dumbell (2kg, 4lbs) workouts with no real pattern. I also do cardio along side the body weight workouts. I exercise from home and have very limited space and equipment.

    Should I be following some kind of workout plan and if so what like?

    I read somewhere that recommends doing 3 days of resistance training and on those days eat at maintenance then on non training days eat a little under with not as many carbs on non training days?

    Any opinions would be great. Thank you

  • quiksylver296quiksylver296 Member Posts: 28,074 Member Member Posts: 28,074 Member
    Hi,

    I wrote a post about how I can’t drop the last 2kg and before I posted it I found this post. I used the TDEE-20% calculator thats linked and it tells me I should be eating more. I was wondering what anyone thinks and if they can give advice please?

    For reference I’m 5”7 (171cm) female 67kg (147lb) wanting to drop 2kg and then replace fat with lean mass

    I’ve been stuck for a while in losing last 2kg. Probably since about November.

    Currently eating around 1530 Calories but regularly going over the goal.

    This calculator recommends I eat this much with these macros
    1946kcal
    P 148g
    C 210g
    F 58g

    I’m currently eating this
    1530 kcal (although going over)
    And the standard macros MFP gives
    P 89g
    C 220g
    F 59g

    It mentions weight/resistance training which I have been doing but don’t if I’m doing it correctly. I’ve been doing body weight and light dumbell (2kg, 4lbs) workouts with no real pattern. I also do cardio along side the body weight workouts. I exercise from home and have very limited space and equipment.

    Should I be following some kind of workout plan and if so what like?

    I read somewhere that recommends doing 3 days of resistance training and on those days eat at maintenance then on non training days eat a little under with not as many carbs on non training days?

    Any opinions would be great. Thank you

    Do you use a food scale?
  • Soul_To_SqueezeSoul_To_Squeeze Member Posts: 27 Member Member Posts: 27 Member
  • ninerbuffninerbuff Member, Greeter Posts: 45,639 Member Member, Greeter Posts: 45,639 Member
    Hi,

    I wrote a post about how I can’t drop the last 2kg and before I posted it I found this post. I used the TDEE-20% calculator thats linked and it tells me I should be eating more. I was wondering what anyone thinks and if they can give advice please?

    For reference I’m 5”7 (171cm) female 67kg (147lb) wanting to drop 2kg and then replace fat with lean mass

    I’ve been stuck for a while in losing last 2kg. Probably since about November.

    Currently eating around 1530 Calories but regularly going over the goal.

    This calculator recommends I eat this much with these macros
    1946kcal
    P 148g
    C 210g
    F 58g

    I’m currently eating this
    1530 kcal (although going over)
    And the standard macros MFP gives
    P 89g
    C 220g
    F 59g

    It mentions weight/resistance training which I have been doing but don’t if I’m doing it correctly. I’ve been doing body weight and light dumbell (2kg, 4lbs) workouts with no real pattern. I also do cardio along side the body weight workouts. I exercise from home and have very limited space and equipment.

    Should I be following some kind of workout plan and if so what like?

    I read somewhere that recommends doing 3 days of resistance training and on those days eat at maintenance then on non training days eat a little under with not as many carbs on non training days?

    Any opinions would be great. Thank you
    You could use more resistance. If you don't want to clump up your space, consider getting a suspension trainer. No need to buy an expensive one like TRX. You can get them for under $50.



    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

  • Soul_To_SqueezeSoul_To_Squeeze Member Posts: 27 Member Member Posts: 27 Member

    @ninerbuff I already have some dumbbells on the way, thanks for the idea though I’ll keep it in mind.


    @richardgavel Thank you for the reply. I realise I must be consuming at maintenance because I’ve not really gained or dropped. As I find I’m not sticking to my goal I think I’ll try increasing it somewhere in between what it is now and what the calculator suggests and see what happens. Thanks
  • Doug_TDoug_T Member Posts: 132 Member Member Posts: 132 Member
  • tinalongworthtinalongworth Member Posts: 16 Member Member Posts: 16 Member
    usmcmp wrote: »
    You want to lose belly fat and have a nice flat toned mid section? We see that a lot on this site. Hell, that was my goal for my birthday last year. We all want to be able to take our shirt off at the pool or beach and look great, but how do we do it?

    1. Slight calorie deficit. Eating 800 calories and killing yourself in the gym is not going to get you there any faster. You need to fuel your body appropriately. I suggest the TDEE-20% method. http://iifym.com/iifym-calculator/ (If you have questions please feel free to ask them here). Make sure to weigh everything you eat! Guessing could put you well over your calories.

    2. Strength training. If you want that toned mid section look you have to put some muscle there. If you just want a nice flat stomach muscle will still help it look tight. You can begin with Strong Lifts, a hypertrophy routine or a strength program from bodybuilding.com (free!). One that includes compound lifts like deadlift, squat, bench press and pull ups will help. Work on increasing the amount of weight you use. When the weight gets heavier you engage your core more and it builds the muscle.

    3. Muscle insurance. There are a variety of studies done on the amount of protein the body needs. I like to think of higher protein as muscle insurance. My suggestion is about .8 grams to 1 gram of protein per pound of lean mass. Make sure to get fat in your diet to help joints and metabolic processes. Make sure to get carbs in your diet to fuel workouts.

    4. Cardio. I like cardio once or twice a week for 30 minutes. It's good for the heart and lungs. It doesn't add much to the calorie burn for the week, but it helps even things out in case you haven't been completely accurate weighing food.

    5. Patience! It is not going to happen overnight. If you stick with it you could lose around 1% body fat a month. We aren't going to be perfect all the time. Enjoy birthdays and holidays. It is life and things will happen. Don't stress, learn to love the process.

    FINALLY: Losing fat is like trying to dry out a sponge. You can't dry a corner while the rest of it is still wet. You won't magically lose belly fat or thigh fat or any other fat. It will come off where it wants to. Keep working at it! It is possible!

    Wow! Thanks for this. I will study this and try to take it to heart. Especially number 5. That's the toughest one. LOL
  • kperk91kperk91 Member Posts: 225 Member Member Posts: 225 Member
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