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2004/08/13, 12:07 AM
HElp!!! I am trying to get leaner and I would like to get from 19% BF down to 16% BF. Here is my problem...I know that in in order for me to get leaner I need to gain muscle so that my body will burn fat 24 hours a day and I have to eat enough in order for my muscles to recover. However, I am REALLY afraid of gaining more fat so I am struggeling with the amount of calories that I should eat daily. I Weight train 4 times a week and I work out really hard. I am not getting anywhere though and I am not seeing ANY results, it is like my body is refusing to change.I am so afraid of increasing my calories because I don,t want anymore fat I would like less ,but at the same time I know that more muscle = a higher metabolism. I also do hitt cardio 3 times a week and walk about 16miles a week(slow pace)
I am female, 5'8 inch. and 140lbs.
The sad thing is that this has been going on for a long, long time and I am about to lose my mind. :(
PLEASE CAN SOMEONE HELP???????????? Should I eat less or eat more in order for me to get leaner?
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2004/08/13, 09:44 AM
how many times per day do you eat?
how many calories are you consumming?
what are your protein/carbs/fat percentage?
how much rest do you got?
answer and i will try to help out.
also try to tell me your diet.
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2004/08/13, 12:31 PM
I'm glad to see you understand that more muscle = easier time leaning up. Its difficult to gain mucsle weight and not gain a little fat, but thats why you cut afterwords to trim it off.
Eat and lift heavy to build muscle first, then worry about lossing the fat. If you eat clean, most of your weight gain should be lean mass anyways.
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2004/08/14, 06:25 PM
I eat 5-6 times a day
I am consuming about 2200 calories
Fat about 16%
Protein about 31%
CHO about 52 %
Inbetween my workouts I let the musclegroup rest at lest 72 hours.
I sleep about7-8 hours at night.
Here is my diet:
6am high protein high fiber bread with almondbutter
9am trioplex bar
12pm baked potato and a can off tuna
3pm cottage cheese(1cup)
6-7pm lean protein(chicken, fish og turkey) plus lots of veggies.
what am I doing wrong? I hope you can help me. :(
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Quoting from kakaroto:
how many times per day do you eat?
how many calories are you consumming?
what are your protein/carbs/fat percentage?
how much rest do you got?
answer and i will try to help out.
also try to tell me your diet.
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2004/08/15, 01:54 AM
Calculate your BMR (http://www.weightlossforgood.co.uk/bmr_calculator.htm) - that's the number of calories per day you burn just living, doesn't include any activity.
Take that number, then add the number of calories burned from your day-to-day activities, your workouts, etc. That number is about how many calories you need to eat to maintain weight.
What you do with that number is up to you - eat more than that and continue with resistance training, and you'll gain more muscle, and maybe a little fat. Eat about that amount with resistance and you'll gain some muscle, but not as much as over-eating, but you'll lose some fat as well. I wouldn't recommend eating any less than that while resistance training.
As much as you are exercising, 2200 calories doesn't seem like a whole lot, assuming they're clean and you're getting about a 50/30/20 ratio (carbs/protein/fat). And even if you do gain a few pounds of fat (not likely), it's nothing that can't be taken off in a week or two, and then some.
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2004/08/17, 01:33 PM
why don´t we try first not to change your caloric intake but the source. try to lower your carbs and higher your protein and your fat(just a bit) always trying to consume the same caloric intake.
if you are hungry it is because you are not getting the right amount of food in order for your msucles to develop and burn more fat. if you feel hungry don´t hesitate (sorry if it is spelled wrong) to eat. as i told you try not to change your caloric intake but if you don´t see any results i will suggest to increase it. most part from protein.
i will suggest too to start making AM cardio. you casn read the stikies here in freetrainers about this thread, althou you can lose a bit of muscle.
change your cardio routine too. run, walk upwards (don´t know if you call it like that i am not inglish), steps, bicycle....
just trying to help,
kakaroto
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2004/08/18, 04:53 PM
ok, I will try to up my protein and fat(a little).Thanks for your advice, i will let you know how it goes:big_smile:
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Quoting from kakaroto:
why don´t we try first not to change your caloric intake but the source. try to lower your carbs and higher your protein and your fat(just a bit) always trying to consume the same caloric intake.
if you are hungry it is because you are not getting the right amount of food in order for your msucles to develop and burn more fat. if you feel hungry don´t hesitate (sorry if it is spelled wrong) to eat. as i told you try not to change your caloric intake but if you don´t see any results i will suggest to increase it. most part from protein.
i will suggest too to start making AM cardio. you casn read the stikies here in freetrainers about this thread, althou you can lose a bit of muscle.
change your cardio routine too. run, walk upwards (don´t know if you call it like that i am not inglish), steps, bicycle....
just trying to help,
kakaroto
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2004/08/22, 10:25 PM
sounds great,
keep me posted
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