vertor81

OK so the calories seem to be OK. Of course you should eat back exercise calories. I would suggest trying to get a timely eating habit so eating 4-5 equal meals. There are two questions I would point my attention to: 1.what HR you have during those workout (isn`t it going to high - max should be about 85% oMHR if I`m…

You didn`t provide enough information about yourself to give you any answer. Write something about your current weight, BF life style and so on. One thing I can say for sure if you want to loose you have to supply the target amount of calories regulary without having such 500 cal days because then your body is going to…

I think actually the sugar tracked should be artificial suggar added not natural. So all sugar coming from banana, veggies, fruits are ignored by me. WHO recomends that daily intake of artificial sugar is under 50g or something like that if I`m not wrong. If you`re not eating a lot of fruits or drinking only juice then you…

I think 1900 is a lot when you try to loose and I would also suggest going to TDEE method. I had 1900 when I was reducing and it gave me a 500cal deficit per day. Additionally apart from weighting the food you log try to make sure you eat at exactly the same time and same calorie level not like you do from to time frame.…

I would suggest eating more meals a day. I had same problem some time ago with reaching my goal of 1800 cal a day now I can easy do 3000 when I do a lot of exercises. My solution was to eat more for each meal and add an extra 4th meal during the day between lunch and dinner. As long as you are lifting you should still…

I would say just get enough cardio to move your methabolizm and then divide your meals into more smaller portions. I eat 4-5 meals a day and easily go over 3k and what is most important I still enjoy the food I eat. At the moment I`m still targeting to lose weight so 2,7-3,5k a day when I reach my target fat % level I`m…

It`s not MFP that came up with the idea of eating back calories. You can find it in many diet related publicatios. It is related to the "save weight loosing speed" that requires a deficit of 500 cal not more otherwhise you enter "starvation mode" and your metabolism is slowed down by the body to survive (your ability to…

I think you made one mistake in your assumption. For the teacher person you assumed for fat loosing she has to have 1000 cal deficit to lose 1lb/wk whereas this is for double that.With 1200 net cal you calculated TDEE - almost 50% The teachers net target in fact would be 2200-500 so 1700 and not 1200. This is the error…

I`m aiming at 2000 a day. Shoud be doing 1900 but then I felt hungry. My target is still 5-9kg lower, but as I work out at the same time I know I might not reach this. However the fat goes away in a visible way so I think it`s fine. Usually Ieat between 2500-3500 a day depending on the day. Sometimes I loose control and…

Summing up the result should be simillar :)

The BMR sais how much you need to sustain your weight without doing any exercises (BMR+exercises = TDEE in my understanding). So yes I think you should eat under that, but eating back the exercise calories. I do it for 3 months now and all is fine. That is why I asked about the way you calculated TDEE without knowing how…

I don`t know how you calculated TDEE. I would say she need to not less than 1200 and not more than 1513 calorie net. So it is important to keep track of all exercises and every food you eat. My BMR is 2350 I set my goal at 2000 and am in fact eating 2700-3000 cal per day and my weight goes down. I`m never tired and feel…

50c/30p/20f however this is hart to obtain and usually I end up with 50c 20-25p and 25-30f I tried 40/40/20 and as a result I almost fell down from my bike once because all of the sudden I lost all energy and had still 10 km to go to get home. From what I`ve read 40/40/20 is good if you are not exercising to much. Then the…

I wonder what actually are you eating because it is not only the calories that matter, also importand is from what those calories are generated. if you eat to much fat or sugar then you will most likely lower your metabolism and lean mass instead of loosing fat. It is not possible to say anythink about it without seeing…

@Crosbyv2 I know that but my understanding is that our friend was targeting to build ab muscles and thus my post. I do not think a single shake after a workout is enough. @Coltybhoy don`t tell me you eat a nett of 600 calories a day :| You should do both if you want to build up muscle mass in other case you`ll lose muscle…

If your diet during the is not good enough then you won`t get the results you want. If you want to gain mucle you have to ensure a constant frow of protein during the day not only via a shake after the workout. If you want to het 6pack abs then you should add more ab exercises like crunves etc. because the list you…

I was just wondering why noone thought that she might have some health problems causing her problems to walk over 10 min? Heart problems can cause similar reaction. I would consult a doctor first before going on setting a target in your training and overdoing it. Sorry for my bad english but I`m not native ;)