Diet help

[KatsMeow]

Hey guys!

I'm asking for some help with a diet I'm trying to lose about 30lbs, I lost 50lbs a year and a half ago but it was on a doctor monitored diet where I was eating barely any carbohydrates and would go in and out of ketosis all the time, or course after I lost the weight, it didn't take long for it to come back on even with continuing to exercise.

Right now I'm starting to get back into a solid exercise routine doing mainly cardio and some circuit training. I've been trying to cut as many calories as I can but I have apparently put my body into starvation mode which is only making me gain more weight.

This is my goal for working out.

Monday - 45 mins cardio, 1 hour in the Infared Sauna which supposedly can burn up to 800 calories every hour.

Tuesday - 1 Hour of high intensity cardio which is Zumba followed by 1hr of Body pump which is a total body workout with weights

Wednesday - 45 mins of cardio ( elliptical ), 1 hour in the infared Sauna

Thursday - 1 hour of Body Pump

Friday - 1 hour of high intensity cardio ZUMBA

I haven't been working out on the weekends lately because I'm usually doing something active anyway at one themepark or another.

My diet has previously been chicken salads as much as possible in order to reduce calories,

Please help, I'm assuming that I need to eat smaller more frequent meals. Thanks in advance for the help

[Big]

What is your current diet like?

[jamyjamjr]

well.. it's always nice to have a female visit the diet section of this forum....

would u mind giving us some stats???

age
weight
height
bf

have you calculated your bmr???

[jamyjamjr]

nice to see you out of the q and a section big...

yea, post up a detailed diet while your at it

[KatsMeow]

Recently I have been eating either some oats when I wake up or bran cereal. Then for lunch and dinner I make a chicken salad with grilled chicken and low fat dressing.

I'm 24/chunky / and short LOL

[KatsMeow]

I went to a daily caloric intake calendar and put in my stats, this is what it says.

Maintenance:
2288 Calories/day
Fat Loss:
1830 Calories/day
Extreme Fat Loss:
1416 Calories/day

[Reed]

Also list exactly what you do in body pump. I'd maybe implement more of those and less sauna....

I wouldn't use the sauna if you are thinking that it help burns fat cause it doesn't..... thats the goal right???

also timing of your cardio is important.... low intensity cardio first thing in the morning was great for me...

[KatsMeow]

that seems like a lot of calories

[jamyjamjr]

Recently I have been eating either some oats when I wake up or bran cereal. Then for lunch and dinner I make a chicken salad with grilled chicken and low fat dressing.

I'm 24/chunky / and short LOL

here's a pic of me last week, when i saw it I was disgusted.

we need to slowly rebuild your metabolism....

i need you to do some math for me....


female bmr= 655 + (9.6 x weight) + (1.8 x height) - (4.7 x age)

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

once we have this number, we can set you up on a perfect diet

[jamyjamjr]

never mind that calculation some website made for you.. we're gonna custom build one for you right now..

[KatsMeow]

Also list exactly what you do in body pump. I'd maybe implement more of those and less sauna....

I wouldn't use the sauna if you are thinking that it help burns fat cause it doesn't..... thats the goal right???

also timing of your cardio is important.... low intensity cardio first thing in the morning was great for me...

Body Pump is a complete workout, we do everything from squats with weights to benchpressing and all sorts of things. I can only do it once a week because of the gym schedule.

[jamyjamjr]

that seems like a lot of calories

you have to slowly build up to it, based upon your diet right now..

[KatsMeow]

we need to slowly rebuild your metabolism....

i need you to do some math for me....


female bmr= 655 + (9.6 x weight) + (1.8 x height) - (4.7 x age)

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

once we have this number, we can set you up on a perfect diet

is the height in inches?

[Phate]

Also list exactly what you do in body pump. I'd maybe implement more of those and less sauna....

I wouldn't use the sauna if you are thinking that it help burns fat cause it doesn't..... thats the goal right???

also timing of your cardio is important.... low intensity cardio first thing in the morning was great for me...

body pump is basically a high rep super setting class which incorporates low weight, high rep, push pull supersetting and some other stuff, not good for fat burning IMO, at last not on an empty stomach, personally i think some basic empty stomach cardio with HIT thrown in would be ideal

that seems like a lot of calories

it's not really

[KatsMeow]

OK i just went to a website that calculates it and this is what it says.

1608.25

[jamyjamjr]

is the height in inches?

yup.. it is

[Big]

nice to see you out of the q and a section big...

I'm easing out of my comfort zone. baby steps...

[KatsMeow]

you have to slowly build up to it, based upon your diet right now..

thank you

[jamyjamjr]

is that website based on the same exact formula???

[jamyjamjr]

I'm easing out of my comfort zone. baby steps...

at a boy!!! i knew you had it in you!!

[Phate]

is the height in inches?

weight in kilograms(2.2lbs=1kg)
height in cm(2.54cm=1inch)
age in years

[KatsMeow]

yeah thats how it was

[KatsMeow]

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

[Big]

Me following Phate and others on diet advice is like Skinnykenny following me on steroid advice, I'll just monitor for now...

[jamyjamjr]

nice catch phate... i would have missed that.. haha

[Big]

when you were on the doc monitored diet, how did your activity level compare to now, and how many calories were you on then?

[jamyjamjr]

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

thats fine.. its the american version... so it says 1600k?

[Reed]

body pump is basically a high rep super setting class which incorporates low weight, high rep, push pull supersetting and some other stuff, not good for fat burning IMO, at last not on an empty stomach, personally i think some basic empty stomach cardio with HIT thrown in would be ideal



it's not really

Would cardio on empty stomach in the morning go home, get the food going, then weight training in the later on in the afternoon be better??? maybe tack on some cardio at the end of the weight training.....

I wanna know exactly what body pump is and what exact exercises you do as this is best to know if you are reaching for the best physique you can do....

The few girls I see in the gym that I consider real in shape (one being a IFBB pro figure model and a few others that are either national competitors or just really great shape) do workouts like I do with weights etc. maybe not the intensity of going balls to the wall but you know the exercises, sets be generally be the samne

[KatsMeow]

I'm easing out of my comfort zone. baby steps...

yayyy for big..thanks for coming

[KatsMeow]

Would cardio on empty stomach in the morning go home, get the food going, then weight training in the later on in the afternoon be better??? maybe tack on some cardio at the end of the weight training.....

I wanna know exactly what body pump is and what exact exercises you do as this is best to know if you are reaching for the best physique you can do....

The few girls I see in the gym that I consider real in shape (one being a IFBB pro figure model and a few others that are either national competitors or just really great shape) do workouts like I do with weights etc. maybe not the intensity of going balls to the wall but you know the exercises, sets be generally be the samne

I have trained before Reed and thats not what i'm looking at doing right now. I gain muscle FAST and right now I have too much weight to lose, I don't want to work on building muscle without burning the fat.
I can't possibly go to the gym twice a day because it's an hour away from my house.

[jamyjamjr]

im sure you mean twice a day

[Reed]

ok.....


well good luck

you can do cardio at home, you don't need a gym for that if you were trying to say twice a day

[KatsMeow]

im sure you mean twice a day

yes thats what i meant

[KatsMeow]

ok.....


well good luck

you can do cardio at home, you don't need a gym for that if you were trying to say twice a day

Yeah I guess I could do cardio at home just running.

[jamyjamjr]

take baby steps... start with 20min cardio, bump up 5 min a week till you hit 45min.. when you get there, start splitting your cardio between the morning on an empty stomach and night....

[KatsMeow]

ok, so what should i do about a diet?

[Reed]

list what you got going on now....

[jamyjamjr]

well, post up, in detail, what your diet is right now and we'll make changes as needed..

please be really detailed

ie the time you eat, what you eat, and any nutrition macros (pro/fat/carb/cal) macros you have... also tell me what time of the day your gonna be exercising

[KatsMeow]

Recently I have been eating either some oats when I wake up or bran cereal. Then for lunch and dinner I make a chicken salad with grilled chicken and low fat dressing.

this is it

[Phate]

Me following Phate and others on diet advice is like Skinnykenny following me on steroid advice, I'll just monitor for now...

well you can reverse that for me following you on AS/pct knowledge, so we're even, lol

when you were on the doc monitored diet, how did your activity level compare to now, and how many calories were you on then?

very nice question, i'd like to know the answer to that as well

Would cardio on empty stomach in the morning go home, get the food going, then weight training in the later on in the afternoon be better??? maybe tack on some cardio at the end of the weight training.....

I wanna know exactly what body pump is and what exact exercises you do as this is best to know if you are reaching for the best physique you can do....

The few girls I see in the gym that I consider real in shape (one being a IFBB pro figure model and a few others that are either national competitors or just really great shape) do workouts like I do with weights etc. maybe not the intensity of going balls to the wall but you know the exercises, sets be generally be the samne

here's some stuff on it reed
http://www.thefactsaboutfitness.com/...h/bodypump.htm
http://en.wikipedia.org/wiki/BodyPump
http://www.youtube.com/watch?v=fKZXlJp8S3c

I have trained before Reed and thats not what i'm looking at doing right now. I gain muscle FAST and right now I have too much weight to lose, I don't want to work on building muscle without burning the fat.
I can't possibly go to the gym twice a day because it's an hour away from my house.

they go hand in hand, you will get much better results if you train and do cardio as opposed to one or the other in the same way that you will do much better on a math test if you read the material and practice the problems as opposed to just one or the other