Question for Fitness Freak - sorry to bother you :*(

T

tamaralnorton

Cathlete
Hello Debbie,

I'm sorry to bother you - I know you're terribly busy but I'll try to keep this short. I'm trying to calculate caloric needs using the Harris Benedict formula and I want to make sure I've got this right - can you double check my math?! Hahaha!! I'm 26, 5'1" (154.9 cm), 143 lbs (65 kilos). I consider myself to be extremely active. ( I do a mix of cardio and heavy weights approx. 6-7 days a week). I came up with a BMR of 1435 and a TDEE of 2475. Using the 20% approach for weight loss, I arrived at a daily caloric requirement of 1,980 to lose weight. (I've lost 15 lbs on my own but the scale is getting lazy, hehe..I swear its not me!!) Does this sound about right?

Also, I'm finishing up Cathy's October 2007 Back to Heavy rotation (uses 2 weeks S&H and 2 weeks GS) right now and once completed, I'd like to sub in your January 07, muscle building and staying lean rotation. I've seen some nice gains in strength from what I've been doing so far but I like to keep my muscles guessing and growing and I'm scared to lift lighter. Have you gotten any feedback on the January 07 rotation? It does look great and I'm really focused on dropping my last 15 lbs while continuing to improve my muscle strength and definition. Thanks so much for taking the time to help me out - you are an amazing woman!!
:7
 
Yes, your calories are dead on. To tone and define take your carb intake down to under 110 g. a day if you can. Keep your good fats at around 50 g. and proteins around 190-200 g. a day.

Not sure if I've gotten any feedback on my Jan. 07 rotation. Try it for four weeks and see how you do with it. However, if you don't want to lift light (I can't lift light anymore unless my rotation calls for 15-18 rep exercises, and even then I go quite high with the weights if I can.

Maybe take a week off totally, let your muscles repair themselves and then go back to a heavy rotation. I've had excellent luck doing this and my body keeps changing in a positive way.
 
Thanks so much :) I was kind of shocked by the calorie requirement because I've been sliding in underneath that.

I'm definitely going to try that rotation because it looks like the ones I've been doing and I really enjoy lifting "heavy." (Though I'm sure you're MUCH better at it than I am!) Can I ask you a silly question? You said that your body keeps changing with heavy weight work, but in what way? You're already so lean and defined, what kind of different results do you see?

Thanks so much and have a great day!
 
I see more muscle mass. This past fall and winter I really concentrated on gaining more mass and I have. My arm muscles show up now without me having to flex. My chest muscles are very visible without squeezing them together. My shoulders have more stirations (sp?) visible. So I am pleased.
 
Hey Debbie,

That's exactly what I'm looking for, the muscle showing without having to flex. Have a great day!

Lourdes
 
That's great Debbie - you work so hard and it definitely shows. So, with all that being said, (and forgive me, I know you answer *so* many questions about your training!), do you do mostly Cathe's weight segments (GS, S&H etc.) or do you also use gym equipment? My guess is also the latter but I'm curious. You are one heck of a woman!
 
I do my own rotations now. I only use Cathe's workouts for new idea's and I do her ab workouts. I have my own gym at home and I love it!

I check in with my workouts every day here on the "Check-in's & Challenges" forum. I check in on the "Hardcore Fitness Maniac's" thread. We put a new one out there daily. You can check it out and see what I'm doing. Its the last forum on the main forum page.
 
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