fitness freak

J

jimmie48

Cathlete
Hey Debbie

I am a fairly new member of cathe nation and I have a question. I have been scanning through some of your rotations and you seem to have a lot of knowledge of weight training. What kind of nutritional advice ( if any) do you have as far as caloric intake to lose fat. I get so confused with all the different articles and would like your opinion. I have the muscle there, I just looking to be more defined. Thanks for any input you might have.
 
I would need your age, weight, height and how many hours a week you workout. I can let you know what I come up with for nutritional info with this info.

Sorry it took me so long to answer.
 
Hey Debbie

Thank you so much for responding. I am 39, 5'9 and weigh about 135-138 lbs. I work out 6 days a week--3-4 days of weight training and 4 sometimes 5 days of cardio(I know your probably thinking too much cardio! ha ha). I usually try to keep my calories around 1500, just not sure if this is enough. My goal is to have more definition and muscle tone. Right now, I am doing my own freestyle workout with heavy weights (6-8 rep) as I wait for STS. So watcha think? Thanks again.
 
First off, I'm assuming you are female from your height and weight. I can't tell from your screen name.

I think your freestyle workout should be good. But your cardio should be cut back to only 2 to 3 hours a week.

If you continue to workout as much as you are (and I do think you are way over doing it), then to maintain your current weight you can eat up to 2427 calories. :eek:

To lose weight, probably a pound or two a week, you should eat between 1699-1942 calories. I honestly don't think you are eating enough to support your workout regime.

Hope this helps.
 
Thank you Debbie-- you have been very helpful. Just one more ques. Are you saying if I cut my cardio back (which I will), then my calories should be 1700-1900 to lose body fat or is that the amount I should be eating with the amount of exercise I am currently doing? Sorry for being so confused. Thanks for taking the time to answer my questions. I really appreciate everything.
 
That is the calories you should consume with your CURRENT way of training. If you plan on changing it, let me know and I'll revise it for you.
 
Hi Fitnessfreak I was wondering if you could give me the same info as far as calories are concerned. I'm 5'2 weigh 130 looking to lose 10 lbs. I have all cathe workouts but am currently on the last week of your Jan 2009 rotation. I wanna make sure I'm getting enough protein and carbs to support my workouts. I'm looking to build a little more muscle but to lose those 10 lbs is that even possible? Thanks
 
messyjess said:
Hi Fitnessfreak I was wondering if you could give me the same info as far as calories are concerned. I'm 5'2 weigh 130 looking to lose 10 lbs. I have all cathe workouts but am currently on the last week of your Jan 2009 rotation. I wanna make sure I'm getting enough protein and carbs to support my workouts. I'm looking to build a little more muscle but to lose those 10 lbs is that even possible? Thanks
Click to expand...

I need your age.
 
Me too!

Hi Debbie,
I recently took time off from wo and eating clean right before the holidays...I'm 47 yo, 5'3, and currently 140...(my old plateau weight). Before the holidays, I was working 135 on a regular basis with a cutback of my calories of 35% for an experiment to get off the 140# plateau, of which I had success. It was a Leigh Peele experiment of One Big Meal...eat the same thing for B,L and D. It did work. But then the holidays came, lalalala...

Now, I'm back to refocus...was thinking of the 4 day rotation but the STS looks interesting too. I generally like strength training more than cardio. Any thoughts?
 
messyjess said:
Hi Fitnessfreak I was wondering if you could give me the same info as far as calories are concerned. I'm 5'2 weigh 130 looking to lose 10 lbs. I have all cathe workouts but am currently on the last week of your Jan 2009 rotation. I wanna make sure I'm getting enough protein and carbs to support my workouts. I'm looking to build a little more muscle but to lose those 10 lbs is that even possible? Thanks
Click to expand...

I knew you weren't yelling at me! LMAO!!!

Ok, I figured this up using 35 as your age and thinking you workout 6 days a week. Hope that's right.

If you wanted to maintain, you should eat 2079 calories a day. If you want to lose, you should eat between 1455 to 1663 a day. If you are trying to build, eat more towards the higher scale then the lower.
 
chrissyrfitness said:
Hi Debbie,
I recently took time off from wo and eating clean right before the holidays...I'm 47 yo, 5'3, and currently 140...(my old plateau weight). Before the holidays, I was working 135 on a regular basis with a cutback of my calories of 35% for an experiment to get off the 140# plateau, of which I had success. It was a Leigh Peele experiment of One Big Meal...eat the same thing for B,L and D. It did work. But then the holidays came, lalalala...

Now, I'm back to refocus...was thinking of the 4 day rotation but the STS looks interesting too. I generally like strength training more than cardio. Any thoughts?
Click to expand...

Ok, not sure exactly what you need. LOL. If you are wanting to know how many calories you should eat, with working out 4 days a week you can eat up to 2069 calories but this is to maintain your current weight. If you want to lose, eat between 1448-1655.

So you only eat three times a day? If so, you need to change this and fast. Eating at least 5 times a day, every 3 hours, is ideal and helps keep your metabolism moving. You need to figure out how much you are eating and what the ratio of fat/protein/carbs are. You can log your eating at many different online sites such as sparkspeople.com (I think), fitday.com and I know there are many others.

Workouts should include a mix of weight training and cardio.

Hope this helps!
 
Hi Debbie, I hope you don't mind me jumping in here as well to get some advice. I am 32, 5'7 and currently 142 pounds. I am looking to loose 10 pounds. My workouts have sort of been all over the place lately and focusing mostly on cardio (I don't think that's working for me). I am getting back to doing weights 3 times a week (2 upper body, 1 lower), one circuit a week and 3-4 cardio session per week (approx. 45 minutes each). This is what I will be doing in February until I start with STS in March. Based on this, how many calories should I be eating to maintain my weight and how much to loose those stubborn 10 pounds?

Thanks so much Debbie! I appreciate your help :)
 
MagStepr said:
Hi Debbie, I hope you don't mind me jumping in here as well to get some advice. I am 32, 5'7 and currently 142 pounds. I am looking to loose 10 pounds. My workouts have sort of been all over the place lately and focusing mostly on cardio (I don't think that's working for me). I am getting back to doing weights 3 times a week (2 upper body, 1 lower), one circuit a week and 3-4 cardio session per week (approx. 45 minutes each). This is what I will be doing in February until I start with STS in March. Based on this, how many calories should I be eating to maintain my weight and how much to loose those stubborn 10 pounds?

Thanks so much Debbie! I appreciate your help :)
Click to expand...

To maintain your current weight with the activity you specify above, you can eat 2225 calories a day. To lose eat between 1570-1780. Usually rule of thumb is to eat the high calories on weight training days, lower calories on cardio days.
 
Thank you Debbie. Well that explains it, I guess I already knew that I've been eating too much and that's why the weight is not coming off. I am not very good at counting calories and usually just estimate but I think I need to be more strict with that and start writing everything down. Is there a calorie counting website that you would recommend? I've been also considering signing up for Cathe's nutrition site, but I'm not sure if that's the best way to go. What do you think?

Thanks again for sharing your knowledge with all of us here :D

Fitnessfreakk366 said:
To maintain your current weight with the activity you specify above, you can eat 2225 calories a day. To lose eat between 1570-1780. Usually rule of thumb is to eat the high calories on weight training days, lower calories on cardio days.
Click to expand...
 
Me Too Debbie!

I'm hoping you will figure my calorie range as well. I'm 45 years old, 5' 4" and workout 5 days a week. I will be doing STS weights 3 days per week and cardio 1 hour 2 days per week. I am an endo/meso best I can tell. I currently weigh 130 lbs. What caloric range to loose body fat and gain muscle and then maintain once I get there?

Does that sound like enough cardio with STS for an endo/meso?

Thank you in advance...!!
 
MagStepr said:
Thank you Debbie. Well that explains it, I guess I already knew that I've been eating too much and that's why the weight is not coming off. I am not very good at counting calories and usually just estimate but I think I need to be more strict with that and start writing everything down. Is there a calorie counting website that you would recommend? I've been also considering signing up for Cathe's nutrition site, but I'm not sure if that's the best way to go. What do you think?

Thanks again for sharing your knowledge with all of us here :D
Click to expand...

I have my own spreadsheets I use in Excel, but I know fitday.com is a good site to keep track of calories and macros and I think sparkspeople.com is good as well but I'm not sure.
 
AbPursuit said:
I'm hoping you will figure my calorie range as well. I'm 45 years old, 5' 4" and workout 5 days a week. I will be doing STS weights 3 days per week and cardio 1 hour 2 days per week. I am an endo/meso best I can tell. I currently weigh 130 lbs. What caloric range to loose body fat and gain muscle and then maintain once I get there?

Does that sound like enough cardio with STS for an endo/meso?

Thank you in advance...!!
Click to expand...

Yes, that is enough cardio.

To maintain your current weight you need to eat 2022 calories a day.

To lose body fat you need to eat between 1415-1618 calories a day. On weight training days I suggest you eat at the high end, maybe even up to 1700 a day. On cardio days try to stay somewhere in the 1500 range.
 
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