some one help me?

[vixenbabe]

Throw away/ stay away from ANY scales within your reach as well.

 

[Nw'sgirl]

I heard that I should take my ideal body weight (135lb) times 10 and that should be my min/average calorie intake a day... (1350) does this sound right ?

 

[Deleted member 33117]

Nw'sgirl, at 170 ibs, I would go with 1700-1800 cals on a ckd. I usually cut on 3500 cals, but I'm male and weigh more. You could probably lose 2 ibs of bf a week at first on 1800 using a ckd (read the sticky on the diet board), a solid lifting routine, and 30-45 minutes of cardio 4-5 times a week.

 

[Smurfy]

Throw away/ stay away from ANY scales within your reach as well.

scales are EVILLLLLLL

 

[THeMaCHinE]

The key is to pick something manageable and stick with it. Don't go too low on calories or your body will slow down its metabolism to compensate. (You will also loose what muscle you have rapidly; you may weigh less, but your body composition will be less favorable.) It's a hard concept intuitively, but sometimes you need to eat more, more often to loose weight.

If anything, start at a higher calorie level and work downwards based on mirror feedback. You also need to understand that we don't process all the calories we take in, up to 500 kcal/day are excreted through waste. (so, in my above example, you'd take in 2350, but process as little as 1850).
Quality calories are key; not just fat, but good omega-3s (fish oil) and quality mono/poly sources; not just carbs, but low II (insulin index) carbs (sugary carbs only before/after workouts) (if at all); good quality protein sources (meats, fish, whey powder); little to no alcohol.

Bodyweight exercises are a good addition; cardio, if you find it fun/motivating, is fine, but not necessary. Start with getting your diet in check. *journal everything you eat* Eat adequately for the weight you want to maintain and eat often to keep your metabolism ramped up.

 

[Nw'sgirl]

I'm in the process of coming up with a good workout routine for myself and I wanted to thank those of you who offered your help.

 

[JJFigure]

I heard that I should take my ideal body weight (135lb) times 10 and that should be my min/average calorie intake a day... (1350) does this sound right ?

That would be too low a kcaloric value for you initially; you may not like this answer, but the best way to permanently lose bodyfat is by losing it gradually. Ideally, you want to train your body to live at a new fat setpoint and not fight to go back to the old bodyweight at the drop of a hat. To do this, you lose 5-10 lbs., and maintain that weight for 4-6 weeks (the longer the better). Once your body has adjusted, you can try to lose another 5-10 lbs., hold your new weight another 4-6 weeks, etc., and continue losing weight in this manner. Yes, it may take a while, but you didn't put the fat on overnight, either. And, your chances of keeping the weight off permanently increase greatly.

With this in mind, at a 10 lb. initial weight loss, your "ideal" bodyweight would be 160 lbs (170 - 10). 10x160 = 1600 kcals/day. If you drop kcals too fast, your body will revolt and go into starvation mode. So, you want to keep them as high as possible and still lose 1-2 lbs./week.

Now, if you were to actually start lifting and increase your muscle mass, you may actually get to the point where you could increase your kcals and continue to lose weight. That's the best of all worlds! Of course, you have to figure out that muscle is your friend, not your enemy, and no matter how hard you train in the gym - even if you're a freak of nature - you're not going to build a lot of muscle. Unless you started using AAS - even then, you have to live, eat, train, and have the genetics for significant muscle development.

 

[geoffgarst]

Hi. I calculated a baseline diet for you based on 135 lbs (where you want to be). You should do cardio 3-4 a week to help you lose your weight. Weight training will only help. Do 3 sets. 12-14 reps with only 45 secs - 1 min rest in between. Here is your diet plan:

Your bodyweight is 61 kilograms.

Step 1 - BMR Based On Weight

For Women: 0.9 x 61 Kg x 24 = 1323

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1190 calories per day. This is equal to 50 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.65. This means that your approximate total calories burned each day is 1964.

Step 4 - Macronutrient Breakdown In YOUR Diet

Now that we know how many total calories need to be consumed each day, where do the calories come from? Based on your BMR, Activity Level and Athletic Category you need:

Protein Grams: 135 Grams Per Day.
Protein Calories: 540 Protein Calories Per Day.

Fat Grams: 33 Grams Per Day.
Fat Calories: 295 Protein Calories Per Day.

Carbohydrate Grams: 282 Grams Per Day.
Carbohydrate Calories: 1129 Carb Calories Per Day.

I hope this helps! Karma is always welcome here.

Geoff Garst
Board Certified
Vascular Specialist
Cardiac Perfusionist
Certified Sports Nutritionist

 

[JJFigure]

Wow - has she gotten some conflicting opinions in this thread!

geoffgarst - I'm not sure why you're posting the same info into each thread asking for diet help, but she has clearly stated she isn't currently working out (you factored in 3-4 cardio sessions/day), you're not using the bodyweight goal she set, and once again you've recommended a very low fat content (10%) - even though the majority of us won't go under 20% for cutting. And 282 grams of carbohydrate? What's the basis for these recommendations? Are you even reading these posts before you copy/paste in your reply?

 

[Nw'sgirl]

Can someone help me with what exercises to do and how much/often to do them?