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2006/08/21, 02:24 PM
hello, i am new to your site here though i have been here before and i enjoy it quite a bit! i know many of you are very experienced and knowledgable so i was hoping to run a rew things by you and maybe hear your opinions :) i am currently about to start dieting again this week and am in the final stages of tweaking my new diet based on my own knowledge any past experiences, but i was wondering if perhaps you all might offer me your opinions on my diet as i have a few questions raised...
i am a 22 year old female and weigh 145 normally (most likely 150 now though i have not weight yet as i am still retaining too much water to do so). i am fairly lean (about 16-19 % bodyfat) and i estimate i have approx. 20 pounds of fati wish to lose.
my metabolism is unfortunatley slow and i estimate my bmr is approx. 1,500 or a little more.
i have decided to set my cal. intake for cuttng up at 1,200 (in the past, this has worked, but i was on this for along period of time without changing it, and i hope to go back to it and have it work again). taking in my est. daily burn of two cardio sessions of 45 min a day 6 days a week (one on the morning on empty stomach, 1 post weight training) plus weight training 3-4 days per week, i am est. approx. 2,300 cal burned per day. with this, and eating 1,200 cal i should hope to create a 1,100 cal a day deficit.
i am planning to set my macronutrients at 60% protein, 20% fat and 18-20% carbs, which are varying as i am planning a tkd type diet (i was eating carbs for my first 3 meals a month ago, totaling 80+ carbs a day, and had stopped losing so i know i must need to cut carbs out)
with those macronutrients on 1,200 cal (6 meals day) i will be eating 180g protein, 26g of fat (all efa's), and 55-60g of carbs on weight training days (complex carbs only with pre workout meal) and the rest is fiberous veggies. on non weight training days, i will cut the complex carb out, only consume no more than 30g of crabs, all fiberous veggies. so my diet will be a type of tkd and carb cycle diet. i tried this for a week and a half, and seemed to be getting very good results, but i have not run it any longer.
the supplements i use are mult vitamins plus quite a few single vitamins (e, c, a, b complex, calcium, garlic, etc), 5g creatine per day, nox cg3, 20g glutamine per day, bcaa aca stack powder 2 servings per day pre cardio, stimerex fat burner 3x a day, glucozene-rx once a day with the complex carb meal, inhibit- e once a day, whey protein powder 1-3 servings per day, chromium 800mcg per day.
my question is do you think it would be benficial for me to eat a bit more with a slow metabolim? i am eating failry a lot as i eat 1-2 cups of veggies with most every meals, at least 4 of my meals per day have 1-2 cups of fiberous carbs. my protein and fats are all clean, and i am clean on those, but the other question i have is i have never "dropped" calories, and am not sure if i should do this or not? i know many bodubuilders and athletes who, when trying to get lean, will start at a set number of calories, and then drop 200 per week etc....my prob. is, since i normally only consume no more than 1,500, i dont see how i can drop calories and not be only eating about 700 cal. per day, which i'm sure would be far too little and cause me to lose muscle.....in order for me to drop calories, i would have to be eating a higher amount, but since i am not, i am afraid if i suddenly started eating 2,000 or so calories, i would ain weigght because i have basically eaten between 1,100 and 1,500 all year most of the time. so i wonder if there is any beneficial things i can do to combat this, or if my plan sounds well enough? my cardio will not be increasing eaither, like i see others doing, rather it will be consistent, 6 days a week. if hit a plateau, i plan to adjust cardio frequency, type, etc, but not drop calories (since that would leave me with like i said only 700 cal. per day)
any input or reccomendations you have would be greatly apperciated. thanks a lot! :)
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2006/08/21, 02:30 PM
also, i plan to run this diet until dec. 23rd....so, i am not sure how i should cycle calories, drop calories etc. until then, of if i should just be consitent...right now, i plan to just be consitent, and then, when and if i hit a plateau, make adjustments only then...but, i;m not sure which adjustments yet...
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2006/08/21, 02:40 PM
1200 calories may be too low. That is already below the 10 cal. per lb. amount that is normally exhibited toward the end of a diet phase(some may need to go as low as 8, but not most). Point being, if you start that low, already under 10 calories, you have nowhere to go. You need to give your body a cushion so to speak, a slow transistion down, reaction will be swift, and the body will fight back, usually negatively and make it almost impossible to lose fat.
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Maximus from Gladiator....Strength and Honor!
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2006/08/21, 02:41 PM
Figure approx. 30 calorie deficit for each lb. of bodyfat you have will support your level.
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Maximus from Gladiator....Strength and Honor!
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2006/08/21, 02:42 PM
So you plan to do 2 cardio sessions 6 days a week withg 3-4 weight training sessions on 1200 calories a day burining 2300 cals just in cardio and weight training? Good luck...
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/08/21, 02:58 PM
hey, thanks for the replies....
bb1:
i understand what youre saying, thats why i had these concerns....but, when i was trying to gain muscle, i used 1,500 as my cal. level for gaining...so how can i use that for cutting as well???? although, i was consideering what you are saying...i was consiering eating 1,500 and then possibly dropping down to 1,200 in a month or so...do you think this sounds like abetter plan? also, if i do start at 1,500, should i kee the same macronutrients? because i will have to increase protein since 180g is 48% of cal. on 1,500 so should i increase it to 225g protein? (150x1.5= 225g of protein= 60% protein of 1,500 cal) and increase fats as well, keeping them at 20% (32g) i could go either way on these and i'm not sure which would be a more sound plan, i'd apperciate your opinion :)
mutt:
a year ago, when i first started training, i had a lot more fat to lose, i ate 1,200 cal. a day, and did 2 hour long cardio sessions, 6 days a week....lost a lot of fat....barely no muscle lose, in fact, i have more muscle now than i did a year ago (and i have never tried to bulk, or eaten more than 1,600 cal when training), and i have a lot less fat...was a size 14 in shorts then, now i am a 5-6.....that all came off from doing 6 days of cardio, for 2 hours a day....also, normall do at least one half hour of cardio everyday, wether i'm cutting or not...
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2006/08/22, 02:15 PM
I would doubt seriously you gained any muscle mass to speak of with a 1500 calorie diet, unless you are an exceptional individual. Now, we are all different of course, but that calorie intake, 1500, which according to you works out to 10 calories per lb., is very difficult to imagine any appreciable muscle gain, in fact weight gain of any kind. Unless you were on some retarded starvation diet prior, your body will then be trying to store nutrients in a survival mode, and it will not be muscle. You body composition in that scenario would actually change for the worse....higher fat to muscle ratio.
In the second part of your question, by far, yes, a much better plan. Your protein sounds good, raising it a bit will not hurt as long as it is not an addition to overall calories. It really won't matter a whole lot with your fats/carbs what ratio they are to make your 100%, also as long as you do not exceed your limit of calorie intake. This in the end is the bottom line. There is some evidence that fish oils can have a positive effect on fat partitioning. Therefore if you want to raise your fats using fish oil and cut carbs, this is an acceptable and good way to go about things. Fats like these work best on a chronic basis, not acutely.
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Maximus from Gladiator....Strength and Honor!
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2006/08/22, 02:18 PM
I highly doubt that at 1200 calories do 12 hours a week cardio that you lost only fat. I would bet that you lost as much or more muscle just did not or could not see it.
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/08/22, 02:20 PM
Remember, as noted, a simple way to figure your caloric deficit is using the 30 cal. per lb. of fat figure. For instance, at 150, if you are 15% bf, you would have approximately 22.5 lbs. of fat mass....you could actually sustain a 675 calorie deficit. This is provided of course you are at maintenance or above when you begin this. To just cut this much without knowing that and you are already too low, would have drastic effects.
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Maximus from Gladiator....Strength and Honor!
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2006/08/22, 05:57 PM
thanks for the insight bb1...i plan to start the 1,500 on monday with the 60/20/20 split...:big_smile:
one final question i am confused about is, do you think i need to have "carb up" days ever? since i am doing a tkd type diet, i will be eating carbs every workout day with my pre workout meal, and veggies with every meal thats not a shake...so since i will be eating them (in moderation) can i just not do any carb up days, and say rather just about 80 grams or so of clean carbs once every weeks instead for one day (say have a sweet potato or two extra for one day every two weeks) to keep carbs coming in and keep metabolism up? thanks a lot, i look forward to getting started with my new phase! :)
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