Trying To Get Muscle Definition

[Miss24k]

drop the calories to nothing over 1250.

Are you serious? Less isn't going to help you lose weigh if you are in starvation mode!

You should NEVER go below 10-12 times your body weight.

at 125lbs your min. should be 1250, and max 1500, for cutting.

You should be having some kind of lean protein at every meal, drop the fruit, and read the sticky at the top of the page. There's lots of good information in there!

 

[MILF69]

Remember one thing alot of people forget when you are weight training, when you are done with your set you can actually do an active rest. An active rest for instance is let's say you are doing the bench press. When you are done with your set get up and do 20-30 jumping jacks. This way you are resting the muscle you are training but also you are keeping your heart rate up. Trust me this works very well for helping you lose excess bodyfat! But just as Daisy Girl said. Diet is the key. Good luck!

Great suggestion Bowtech...gonna try it!

 

[superqt4u2nv]

Are you serious? Less isn't going to help you lose weigh if you are in starvation mode!

You should NEVER go below 10-12 times your body weight.

at 125lbs your min. should be 1250, and max 1500, for cutting.

You should be having some kind of lean protein at every meal, drop the fruit, and read the sticky at the top of the page. There's lots of good information in there!

Word! Based on my calulations your maintance cals are 1700 to maintain your current weight. To lose fat not muscle your cals would be optimal around 1360 based on your activity level. As long as your chosing the right foods IE clean eating you should be able to lose about 1-2 lb per week.

 

[scorpiogirl]

Girls, that doesn't work for me. I guess we're all different. I'm not losing any muscle, but my bf% is down to 14.5 right now. She's saying she's 25%. If she keeps her protien high, she shouldn't have any problem.

If I ate 1700 calories a day I would be a frickin' PIG! Being the body type that I am, I gain all in my butt and upper thigh area. Everything else stays lean. If I ate 1500-1700 calories a day my ass would be HUGE!!!!

Word! Based on my calulations your maintance cals are 1700 to maintain your current weight. To lose fat not muscle your cals would be optimal around 1360 based on your activity level. As long as your chosing the right foods IE clean eating you should be able to lose about 1-2 lb per week.

This doesn't make sense - I started at 125 -127 lbs, lost 8.5% bf, and now weigh 120-123 (depending on the day) and eat 1100 - 1300 (high) a day except Sunday. So it's just my bodytype then?

Exillr8 - what body type are you?

 

[superqt4u2nv]

Girls, that doesn't work for me. I guess we're all different. I'm not loosing any muscle, but my bf% is down to 14.5 right now. She's saying she's 25%. If she keeps her protien high, she shouldn't have any problem.

If I ate 1700 calories a day I would be a frickin' PIG!

Depending on the food choices probably wouldn’t blow up. My last bf test was in around 12% @ 150 I was doing cardio twice a day and training twice a day and eating around 1800 cals a days my cals never dropped bellow 1500. Right now I am still losing weight post comp and my cals are 1800-2100 only lifting once a day and doing cardio once a day in the morning for 50 minutes 5-6 times a week. Food is not your enemy you just need to manipulate it to your advantage.

 

[XZIllR8]

How do you add more calories to your diet? Especially since I'm not hungry from what I'm already eating. Any suggestions on how to add 500 more cals to my diet?

 

[scorpiogirl]

Well, I guess if you train 2x a day and do cardio 2x a day that would be one thing. She's not.

 

[scorpiogirl]

How do you add more calories to your diet? Especially since I'm not hungry from what I'm already eating. Any suggestions on how to add 500 more cals to my diet?

Just add a little more of the foods your already eating.....instead of eating 3oz. lean meat, eat 4oz, etc. Figure out your macros and then divide your added calories into each of your 6 meals (or however many you eat) while still keeping your macros the same.

Right now I am still losing weight post comp and my cals are 1800-2100 only lifting once a day and doing cardio once a day in the morning for 50 minutes 5-6 times a week.

...but you are also 12% bf where she is 25% - you will burn more fat because of your muscle AND she doesn't do the cardio or training as often as you do.

 

[superqt4u2nv]

Just add a little more of the foods your already eating.....instead of eating 3oz. lean meat, eat 4oz, etc. Figure out your macros and then divide your added calories into each of your 6 meals (or however many you eat) while still keeping your macros the same.


...but you are also 12% bf where she is 25% - you will burn more fat because of your muscle AND she doesn't do the cardio or training as often as you do.

I know but I used the same formula to come up with her caloriies as mine and based it on her activity level trust me this formual works I have set a number of friends on a diet using these numbers and everyone that followed the plan lost fat not muscle. Anyone can lose weight that if freakin easy not everyone can lose fat.

 

[Daisy_Girl]

Nobody can make a blanket statement to say that ONE THING will work for everyone - even IF you are built similar to someone else. You can be the same height and weight as someone, with similar fat distribution and you will both STILL have different caloric intake to lose fat OR gain muscle.

It doesn't even have to do with body TYPE. it has to do with individual genetics, muscle/BF percent, age, hormone levels, activity choices, activity levels, exercise/diet history, sleep amounts, stress amounts, water intake, medications, etc. There are so many things that can influence caloric intake and results.

Yes, the basic fat loss forumla is 10-12xBW to determine caloric intake. But even THAT must be modified based off your results. Some people can cut with higher calories, some go lower. In GENERAL you should no go below 10xBW - especially not to start with. Losing fat (and thus, typically gaining definition) is a trial and error process that takes TIME until you figure out what intake works for YOU.

You should generally start with 12xBW and then go from there. If you do not lose after 2-4 weeks of following this - then drop calories SLOWLY, a little bit at a time. Sometimes, you do not even have to drop CALORIES - you just need to change the food choices or meal timing. Or adjust avtivity choices or levels.

You MUST take the time to get to know **your** body ....


xzillr8 - how long have you been following this diet? How about the workout routine?