HELP! I am so close to getting lean

[iwannablean]

Spatts -

What is AMR? I am not familiar with that term...

Also, just an update about my progress -
I have been eating 1200 cal weight training days and 1000 on non-training days, and have seen a decrease in bodyfat. I feel satisfied as far as hunger, and I still have enough energy to train adequately. It has been suggested several times that I increase my calories. Any specific suggestions as to how many calories, and the breakdown by grams of protein/fat/carbs? Right now I have about 150 grams protein/23 grams fat/90 grams carbs on training days and on non-training days I cycle the carbs low to 40 grams and the rest stays the same.

I would appreciate any suggestions about caloric consumption.

Thanks for all the great advice.

 

[iwannablean]

Yes, that makes a lot of sense. How do I calculate or figure out my AMR and/or BMR?

 

[iwannablean]

I think my AMR is approximately 1000 because I have about 100 pounds of lean mass and 26 pounds of fat. I am consuming an average of 1085 calories over a seven day period, with a 60/20/10 split of protein/carbs/fat.

So from here, I should add in what I burn from exercise? So if I want to lose bodyfat, how much should I subtract? Sorry if I am asking silly questions, but I am just trying to get this diet thing right!

Thanks for all the great advice.

 

[w84me]

its confusing ... we understand
this site has different calculators to help you with different tests ... the one below is for "target weight / body composition"

Body Composition Calculator

 

[PursuitOfShredded]

Spatts and Fit...

are on the money. You need to eat FOOD and more calories.

Something like (assuming no fat burner or caffeine for your condition):

am: do cardio
meal 1: two whole eggs and some egg whites, oatmeal
meal 2: can of tuna, water
meal 3: chicken breast (at least 6 oz.), salad with flax seed oil
meal 4: whey shake
lift
meal 5: flank steak (5 oz.), salad with flax oil, at least half of baked sweet potato


This was quick, but as you can see, there's REAL FOOD, vegetables (not many calories in most...also, they have phytochemicals which chemists can't replicate yet, but they have complex properties/enzymes that help with digestion/absorption and weight loss) and GOOD carbohydrates with FIBER and vitamins/minerals you need.

BTW you said you haven't lost weight but had gained muscle (stuck at 130 lbs.)...if that happened, your body composition HAS to be more favorable.....less body fat percentage/more lean body mass percentage......and you said "if I get down to 15% I won't care what I weigh......quit lookin at the scale, girl!!!

POS

 

[w84me]

one more thing ... if you can do it, it works ...
on your cardio days - -
do cardio early in the a.m. and wait a full hour before eating anything, this helps keep the metabolism at a higher rate the rest of the day

of course - drink water!!

 

[rez]

one more thing ... if you can do it, it works ...
on your cardio days - -
do cardio early in the a.m. and wait a full hour before eating anything, this helps keep the metabolism at a higher rate the rest of the day

of course - drink water!!

i always do this..i do however have a teaspoon of l-glutamine powder straight after cardio..it helps decrease hunger during this time

 

[w84me]

Cardio in a.m. / wait one hr. to eat

When we are at rest 20% of our usable blood is in our muscles and the remainder is in our major organs and other systems. After the first 5 minutes of vigorous exercise the percentage switches to 80% in the muscles and 20% in the organs and other systems. In order for this to occur blood must be diverted form other major organs to supply this shift to the muscles. Directly after the workout, approximately 30 to 50 minutes our bodies undergo EPOC (exercise induced post oxygen consumption) to supply oxygen to those muscles that were just worked.

Hormones circulating after workouts directly affect muscle adaptations. These steroid and nonsteroid hormones are transported through our body by the cardiovascular system.

Nonsteroid hormones are soluble in water and therefore are easily transported in the blood (blood is composed of 58% plasma (watery portion of the blood) and 42% hematocrit (portion composed of red and white blood cells).

Steroid hormones are lipids and must be bound to blood protein. Therefore, the natural transfer of blood to the muscels during exercise and the 30 to 50 minute period following exercise assist in transporting these hormones to their intended destinations. As stated earlier, in order to meet the demand of the muscles during exercise, blood must be diverted from the other major organs like the small and large intestines, stomach, liver, etc. Therefore it would benefit you to wait for approximately 30 to 50 minutes before having your post exercise MRP since blood will not be readily available for digestion and absorption at this time.

I hope this helps.

 

[iwannablean]

First of all, thanks to all of you for continuing to supply such great advice. Time for an update about my progress....

I have been eating really clean for about two weeks (we went on vacation to Chicago in mid-July, so I had to splurge on some deep dish pizza and other fare...) and am seem to be steadily losing bodyfat. I am at 126-128 lbs. and about 19% bf using calipers, so that is not totally accurate. I took your advice and starting using Fitday.com, and I LOVE IT! It is so easy to use. Here is an example of what I am eating:

Training days - (3 days per week)
Meal 1 -
1 pkg instant oatmeal
protein shake

Meal 2 -
1/2 cup fruit
Protein shake

Meal 3 -
6.5 ounces tuna
1 small pita w/ lettuce

Meal 4 -
Protein bar

Meal 5 -
4 ounces chicken breast
1 cup veggies

TOTALS - 150 g protein/90 g carbs/20 grams fat = 1140 to 1200 cals

Non training days (4 days per week)
Meal 1 -
1 pkg instant oatmeal
protein shake

Meal 2 -
Protein bar

Meal 3 -
4 ounces turkey breast
with a green leafy salad
2 TBSP light italian dressing (olive oil base)

Meal 4 -
Protein shake

Meal 5 -
4 ounces chicken breast
1 cup veggies

TOTALS - 155 g protein/40 g carbs/25 g fat = 1000 cals

As far as training, I am doing 50 minutes of weights three days per week - Monday is Back, Wednesday is Chest, Shoulders, and Tris, Friday is Legs. Tuesday and Thursday are 50 minutes of cycling class (SPINNING) followed by 15 minutes of abs.

I have been trying to work in the morning cardio because I think it will really kick in the fat-burning, but I just have no energy in the mornings, or I am so tired that I don't get up in time. I need more discipline!!!! haa

I am pretty happy with the results so far, but I my weight keeps yoyo-ing a bit. I guess I need to stop looking at the scale and start measuring bodyfat instead.

Thanks again for continuing to help me achieve my goals!