caloric needs? kinda specific

[Rockygrl78]

How many calories do I need if I want cut up. SHREDDED WHEAT!
I have to make my own diet for aweek till I get one made from my new trainer.Actually training for comp April 12

Female ~160 give or take a few..... 23 -24%BF That's honest!

Activity level always moving except for when for a few hrs of the day.

Training: lifting 1 hr 5times a week and 90 - 120 mins@60- 70%HR eliptical or treadmill 7 days a week.

Remember this is until I meet with my new trainer!

I'm using MCT oil and I want zero starch! I just want o do a little xperiment this week!


I made one with just under 2000calories.
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[Ceebs]

That's an awful lot of cardio to be doing at the beginning of a diet.

I would recommend that you start at no less than 13 times your bodyweight in calories because of your activity level. When you get closer to your comp date, and you haven't shed enough fat, then get crazy.

Really though, any diet that any of us "give you" isn't going to yield huge results in a week.

 

[SteelWeaver]

Hey RG - welcome to the women's board

Please note the echo on my cardio comment from Ceebs.

Now I'd like to echo her: a week really isn't long enough to see any appreciable results from any diet. Is there a special reason you want to try keto this week (I assume you mean keto, since you said zero starch). Doesn't it take several days to a week or two to get into ketosis the first time around? Have you just, by any chance, finished reading "Sliced", by Jayne/Jade Whatsername - the Canadian national champ from awhile ago? Just wondering - your post somehow reminded me of that book.

Just from my own experience, it took me almost 6 months to come from about 24~26% bf down to about 10~12% for my first comp. Granted, I stalled here and there along the way, but I think I also put on some muscle as I was going along. Anyway, with 4 months to go, you might be cutting things fairly fine.

Umm, I don't know much about keto except that some other people on this board have said in the past that it's not a super diet for women - something to do with serotonin levels. But on the other hand, several women here use it to good effect, so you never know. Many women on this board have found carb cycling to be very effective, where you do low carbs some days, medium carbs other days, and high carbs every few days, depending on training energy requirements etc.

For me 50:30:20 P:C:F seems to work the best.

btw - what kind of comp are you doing? Physique? Figure? Fitness?

 

[Fleshcrawl]

bump

 

[jstar]

Hey Rockygrl78

I am also working with a trainer and entering my first comp next spring. I start my precontest phase in 4 weeks. PM me...maybe we can buddy up and help eachother out. For offseason, I have to agree with the other girls that 7 days of cardio seems like an awful lot. I am currently doing none but once I am 16 weeks out I will start doing some then gradually build up over the next four months. As for an offseason diet, I do have a loose plan but I've been pretty bad with it - personally I am keeping the carbs pretty high (around 50%) or so but again, once the precontest phase starts that will probably change as well.

 

[rez]

i do cardio 7 days a week...but its usually not intense.
always post workout - not more than 20mins
or
on an empty stomach FTTITM for about 40mins.

I think if your cardio is "light" then 7 days a weeks is fine. I do it because I dont feel right if I miss it