Body Fat Reduction (to up calorie intake or not)

Another question.
Is it worth it to get a HRM to estimate how much calories I burn? If yes, which model would people recommend for the kind of activities that I engage in?
Budget can go up to $100 if needed but if they are mostly bells and whistles, nah ...

IMO, unless you're just curious, you don't really need one if you're not eating back your exercise calories. Also, they're not accurate for weight training sessions....or so I've seen on here.

I see. I was thinking that the HRM would be used when I do Insanity. I plan to alternate one day Insanity, one day barbell training for starters. Going straight to strength training without finishing my Insanity Asylum program seems a bit incomplete (20 more days to go after all). I did another round of Insanity Asylum today and tomorrow, I will work on my shoulder and my arms.

Today, I am going to attempt for 1600 calories min. Had a lot more fruits than usual (as protein intake remains at 1g per lbs but overall calorie intake increases). Oh man, eating unprocessed real food can make it hard to get to 1700 a day.

One more question, if you boil vegetables, do those nutrients get lost in process? Should I drink the soup that I boil the veggies in? I'm slightly confused about this aspect actually.

Thanks for answering!

I have never done Insanity. Is it mostly like circuit training? If so then I suppose a HRM would give you a fairly accurate readout. Again, if your not eating your calories you wouldn't really need one unless you like numbers I have a Polar FT7 but I have only used it once. :ohwell:

Some vitamins are lost in cooking, but you still get plenty if you have a varied diet. I wouldn't go so far as to drink the water you cook them in. But to each their own! Cooking actually increases some of the antioxidents in certain vegetables like carrots (beta carotene and phenolic acid) and tomatoes (lycopene).

Hi everyone.
I just want to update everyone on what happened this past 2 weeks since I asked this question.


I upped my total caloric intake (and hence the net) as you can see here. Net calories around 1500.
http://imageshack.us/photo/my-images/690/netcalories.jpg/

I have been taking more protein too (130-150g) a day and alternate INSANITY: Asylum with strength training (3 days each).
Strength training are broken down to:

1. Chest/Arm/Shoulder
2. Legs/Back/Abs

The progress so far:
No weight change so far, measurements no significant change too though this morning my waist (I take around belly button) is 27.5 (from 28).

I definitely feel my arms gaining more definitions. My abs are showing some "shadows" but nothing too significant.

One thing for sure is that I'm not longer TIRED. Back when I was taking NET 1200, I felt tired all the time. Now, I'm actually energetic. That's a BIG BIG plus.

Am I on the right track people? I know this is a patience game. ^.^ I have not had the privilege to go to a fitness shop to measure my body fat percentage so no update there. =(

The scale hasn't moved! That stinks It seems like you're doing everything right. Your diary looks good as far as calories and macros....it would be interesting to see what your body fat % is.....BUT it's only been 2 weeks! Give it time.

You COULD take a week or two off and eat at maintenance and then start dieting again. That may get your hormones back in line if they are out of whack... Do you ever have "cheat days?"

Thinking about the HRM question again, if you want to spend the money, maybe consider something like a BodyMedia FIT armband (or something similar) that will tell you how many calories you burn TOTAL in a whole day (your TDEE). Then you will be able to more accurately calculate your calorie intake depending on that.....idk.

Maybe Sidesteal has some more advise?

Anyone care to take a look over my diary? I'm trying to gain more lean muscle. I have gradually increased my cals over last 6 months and have noticed my weight go up a fair bit. I'm still not sure i'm eating enough. Trying to have cheat meals here and there to mix it up. I'm 5ft...54kg, 26% BF.

Don't worry about the scale. If the goal is to get body fat down, then it's DEFINTION that counts. Also since it's been only a couple of weeks, strength training does cause water/glycogen retention temporarily.

A.C.E. Certified Personal Trainer
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I searched for glycogen retention online but was not able to understand the concept of it fully. What is the difference between water and glycogen retention if I may ask?

Also, this week is the last week I can keep to my "clean" dietary eating because Friday, I'm flying back to my hometown to celebrate Lunar New Year with family and friends. Those festivals will always involve food but NOT exercise so I'm a bit weary. =(

Glycogen retention is the body's adaptation to a training stimulus that uses primarily glycogen for fuel in order to make sure there is enough fuel for future workouts. Muscles don't share glycogen, so if you train your biceps and store more glycogen in them, you will not have that glycogen available in the quadriceps for future training so it is a necessary storage for weight training of specific muscles. If not trained often enough, then the glycogen storage capacity of the muscles decreases back to normal, so to maintain that extra fuel for workouts you have to continue your training program. This is why some people say that their muscle pump goes away in a few days after weight training because the body didn't have that additional training stimulus to tell it to maintain those extra glycogen stores. After a while of training regularly, the body determines a set point of glycogen that the muscles will need to provide adequate fuel for your workouts and then you may not notice the storage as much. When you store glycogen in the muscles, you have to store it in 3 times as much water as glycogen. This is necessary to provide the storage medium and the hydrogen and oxygen (from the breakdown of water into its constituent parts) used in the metabolism of glycogen and fat. This is a good type of water retention in the muscles. While you will hear people complain of retaining water in this forum, the water stored with glycogen isn't a problem for the body. The form of water retention that is a problem for the body is from excessive salt intake because that type of water retention is demonstrative of an issue with the kidneys ability to excrete it and the excess salt from the body and can be a cause of high blood pressure.

Bump...and if anyone can look at my post just above the last two

Well, most of this conversation is over my head, but yes, I would eat more calories, and carbs sound pretty good from what you've described. You could probably have some more brown rice, but honestly, I'd eat anything after only eating 1200 calories for a few weeks.

Anyway, ChaLEAN Extreme can be done entirely with resistance bands. I think it is a great muscle building workout.

Anyone care to take a look over my diary? I'm trying to gain more lean muscle. I have gradually increased my cals over last 6 months and have noticed my weight go up a fair bit. I'm still not sure i'm eating enough. Trying to have cheat meals here and there to mix it up. I'm 5ft...54kg, 26% BF.

Okay, I looked at your diary and profile. I think your foods look great, although, I agree that you need to up your calories a bit more. What I was most concerned with for your desire to lose body fat and gain lean muscle is that you aren't doing any real strength training. Body Pump is great for cardio and muscular endurance, but you won't get strength and definition from it. I would recommend adding some heavy weight training, where you are lifting as much as you can for no more then 10 reps per set. The last rep should be all you can do to maintain proper form with that weight. If you really want to focus on strength, you can go with even fewer reps.

Well i do try and stay on top of my foods making sure i'm getting as much clean foods in and making in varied. Any idea what you think i should up to with cals? I was told 1900 but to do this gradually. I do Bodypump but am also heavy weight training 3 times a week with low reps (6). I just log my weight training as bodypump as i don't know how else to log it. I'm awaiting a Polar HRM this week so can be more accurate with strength training cals. I am doing it though! I do 3 strength sessions, 1 session with my PT which includes strength, plyometrics etc, maybe 1 or two bodypump and some short HITT cardio.

Any thoughts now i've told you this?