? about weight loss

K

kittycat

Cathlete
Hi guys! Maybe you all cen help me here. Last Dec. I was 121lb (at 5'7"). Thinner but needing to tone up. So I added some extra weight training 3 times per week with three cardio per week.

Well, since then I have jumped up to 133lb. I guess I have eaten a little more due to working night shift and staying up all day, all night and all the next day sometimes. So last week, I tried really cleaning up my diet (boo-hoo I love my chocoalte), using fitday.com. But, according to it I've been between 1200 - 1300 calories a day. This is too low. Yeah, I've been tired but the scale has not budged!! Yes I know muscle weighs more but I'm not that buff (ha-ha)!

I read Francine's post about BMR and was wondering what I should deduct from my caloric needs to lose fat without losing muscle. Any suggestions??
Thanks!! Cathy
 
Hi Cathy! I have a formula for you to reach your goal that I hope you find helpful not confusing---"To decrease total body weight by losing fat and gaining muscle"--For 4-5 days each week(especially on off days and light training days)reduce your caloric intake by 2 calories per lb of body weight. Then on the remaining 2-3 days each week(including heavy training days), add 2 calories per lb of lean body weight to your normal daily caloric intake. Don't forget to adjust your calories upward monthly to reflect the new caloric needs of your increased muscle mass and your new weight status if possible! Right now with your weight at 133 lbs you would deduct 266 calories on your (say) 5 lower calorie days! Then on the 2 days of higher calories you would add 266 ! These days are either split or together--as long as it's in one week! Example is Wed and Sat can be your higher calories day! A good rule of thumb too is if you have plans to meet friends or family for lunch or dinner one day make that your cheat day and work around that for the week!Just a suggestion! Good luck on reaching your goals!Your friend in fitness~~Francine
 
Hi Francine,
Interesting information you have posted. I have a question regarding the addition/reduction of calories you were referring to. Would that be taken from the BMR or AMR? I am 5'-8" and currently weigh 152#. I am having a terrible time losing these 12-15# that need to come off. According to the website you posted, my BMR is 1426. Would I need to subtract 300 calories 4-5 days a week from that number? Seems 1126 calories would be very low, but maybe not. Hope this makes sense!!

Thanks!!
 
You go by AMR!Your BMR is how many calories your body burns in 24 hrs laying down(not sleeping)! Then you have to factor in your activity for the day!That is the final step in determining your daily caloric expenditure!-- Your friend in fitness~~Francine
 
Hey Kittcat!!

When you say "thinner, but needing to tone up" does this mean you were not strength training before this point?? Adding three days per week strength training could have added quite a bit of good muscle to your frame.Especially if these strength training sessions were Cathe's, I would say you are probably "buff"..you just can't see it all that well!!!:)

You really should have your body fat tested before you decide to go on with calorie restriction. Or, do one of the online calculators. Less accurate, but they will suffice. If you just KNOW you have all this extra fat on you, then I would say it is OK to restrict but make sure you do it very slowly. The caloric restriction you speak of I think is very drastic. For now, I think you should keep it just a hair lower than what you were eating and then progress slightly lower from there.

Good Luck,
Janice
 
Um, I know it depends on body type, but I really can't imagine that you need to lose any weight at all. 133 pounds and 5'7" is still rather thin, isn't it??? You're body is probably reacting well to all the strength training you've been doing. Don't lower your calorie intake at all!
Wendy
 
You guys are so helpful!! You know what it is - the butt and thigh area. I have little fat on my upper body - not to mention I'm a 34A bra! But the legs and butt are fighting me.

Last year I was doing taebo with Firm strength and cardio thrown in 1 - 2 times per week (5 days total). But now, I have expanded my library to include Cathe, who I love. So I do strictly weight tapes on my weight days and cardio on my cardio days. I know I can't spot reduce so I'm hoping that I am getting to that point where the legs and butt are next!! I wouldn't care if my weight stayed the same as long as I could lose the fat. I did S&H for 5 weeks and am now on to a PH rotation.

And, I cant imagine that I ate more than the 2200 cal/day needed to maintain my weight so it must be muscle, right?? I have upped it the last few days to 1600 cals. Is that too low still???
Thanks again guys! Cathy
 
Francine,

Your knowledge is very intersting--hope you don't mind if I could ask for some advice, too!

Since June, I've lost 20 pounds. I read Business plan for the body and calculated my BMR, then because I'm every active I added 200 cals---just as an estimate.

Now, I am down to 151 (I'm 5'5")and I've been plateaued here for almost a month. I was considering WW to blast of the last 6-10 pounds, but your theory sounds interesting and I realize I may be eating too few calories now that I am closer to my goal weight.

What is the formula for AMR? Also, what is the definition of light training vs. heavy? I consider all my workouts whether cardio or weight training to be heavy.

My thanks in advance,
Kerilyn
 
formula for BMR & AMR

Hi Kerilyn ! I posted some info under "Att: everyone for daily caloric intake" if you want to check out some Q's and A's there--you can find your calculations at http://www.musclespot.com/bmr.html and http://library.thinkquest.org/10991/bmr.html?tqskip1=1&tqtime=1005 ---This is by no means a rule --but a "wise" guideline to let you know what your body needs! It's all about proper nutrition and feeding your body for fuel! It's important to know your calorie ranges so that you make your own adjustments! You want to meet your daily needs! You'll be eating not only more but more often throughout the day to keep your blood sugar even, your energy levels constant,and preventing your body from going into starvation mode! A common mistake that people make is cutting there calories "too" low causing there body to store fat not burn it! Cutting calories to an extreme won't give better results! Weight watchers could be a great motivator for you ! You have the discipline of exercising and when coupled with proper nutrition you will get the results you want! Good luck on Blasting those last few pounds! Your friend in fitness~~Francine
 
RE: formula for BMR & AMR

Francine,

Thank you so much. I'm going to check those links out!

My appreciation,
Kerilyn
 
RE: formula for BMR & AMR

Francine,

Thank you so much. I'm going to check those links out!

My appreciation,
Kerilyn
 
I only eat about 1400, well I guess about 1600 since the 1400 doesn't include flax. But I think what you eat affects your weight/shape also, not just the calories. Another great site to determine your caloric need is:

http://www.hussman.org/fitness/

But if you don't want to count calories, I can also suggest BFL which is what I'm following. No calorie counting. You use a fist/palm measurement for your meals.

Colleen
 
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