WTF do I need to do for this femme to drop weight!!??

[rockstar55]

Hey guys and gals...I really need your help cuz this is really starting to bother me. I'm 23 years old, 5'8", about 152lbs. I train 4 days a week (very hard cuz Im training for figure in 5 months) with cardio 3-4 days a week at high intensity post workout. I eat VERY clean, and just started Anavar a few days ago, but I weighed in this morning and Im up 1.5 lbs!!! Last week when I weighed in, I was the same weight. Take a look at my diet:

M1: (post workout) 1/2 cup oats 4-5 egg whites coffee with f.f creamer
M2: 4 oz chicken breast 3/4 cup rice some salsa
M3: 4oz chicken breast 2 cups broccoli some salsa
M4: 2 scoops whey protein
M5: 4-5 oz, ground turkey salad with 2 tbsp. light ranch,1/4 cup feta,cucumber, celery
M6: 2 scoops whey before bed

I eat this every day, except on weekends I dont keep track so much, maybe 1000 cals srplus, but always clean eating. I actually am late on my period, and think I might be holding some water due to that, but why am I not seeing a change? I am getting discouraged and worried I cant cut enought in time for my show. PLEASE HELP!!! Thanks!

[Phate]

Hey guys and gals...I really need your help cuz this is really starting to bother me. I'm 23 years old, 5'8", about 152lbs. I train 4 days a week (very hard cuz Im training for figure in 5 months) with cardio 3-4 days a week at high intensity post workout. I eat VERY clean, and just started Anavar a few days ago, but I weighed in this morning and Im up 1.5 lbs!!! Last week when I weighed in, I was the same weight. Take a look at my diet:

M1: (post workout) 1/2 cup oats 4-5 egg whites coffee with f.f creamer
are you working out on an empty stomach? if so that's a big no no, you and need more than 4-5 egg whites
M2: 4 oz chicken breast 3/4 cup rice some salsa
M3: 4oz chicken breast 2 cups broccoli some salsa
M4: 2 scoops whey protein
what is the point of having a shake here instead of real food?
M5: 4-5 oz, ground turkey salad with 2 tbsp. light ranch,1/4 cup feta,cucumber, celery
M6: 2 scoops whey before bed
whey before bed is useless, it digests in around 45-60minutes and you need something that will take at least 6-8 hours to digest, some lean beef, a casein shake, or cottage cheese would be good here

I eat this every day, except on weekends I dont keep track so much, maybe 1000 cals srplus, but always clean eating. I actually am late on my period, and think I might be holding some water due to that, but why am I not seeing a change? I am getting discouraged and worried I cant cut enought in time for my show. PLEASE HELP!!! Thanks!

could be holding water due to period, but what about sodium intake? do you keep track of that as well?

we are going to need macros on those meals and a daily total before we can help much but i outlined some basic stuff in bold

i think you should start adding glycogen depleted cardio to your arsenal 3-4x a week in addition to the post workout cardio(this will depend on your daily macros though)

finally we need your TDEE, if you don't know it off hand here is how to calculate it

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


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

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

[FireGuy]

could be holding water due to period, but what about sodium intake? do you keep track of that as well?

we are going to need macros on those meals and a daily total before we can help much but i outlined some basic stuff in bold

i think you should start adding glycogen depleted cardio to your arsenal 3-4x a week in addition to the post workout cardio(this will depend on your daily macros though)

finally we need your TDEE, if you don't know it off hand here is how to calculate it

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


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

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

Phate, I gotta say I HATE this BMR equation for figuring calorie needs. If I am reading it correctly it is all based off of a figuring lean mass through a BMI equation and we both know how accurate that is. I think a much better way would for them to actually get their bodyfat tested and then figure caloric needs off of a true LBM. Plus the equation lowers calorie needs based on age alone as well. I am sure it will get people in the ball park as far as a starting point for diet but I think we have much more accurate tools at our disposal when it comes to this.

If I am missing something here let me know.

FG

[eatrainrest]

Phate, I gotta say I HATE this BMR equation for figuring calorie needs. If I am reading it correctly it is all based off of a figuring lean mass through a BMI equation and we both know how accurate that is. I think a much better way would for them to actually get their bodyfat tested and then figure caloric needs off of a true LBM. Plus the equation lowers calorie needs based on age alone as well. I am sure it will get people in the ball park as far as a starting point for diet but I think we have much more accurate tools at our disposal when it comes to this.

If I am missing something here let me know.

FG

fireguy have you checked out this link.. i also propose both because i feel this method sucked as well for people who accurately know calorie expenditiure and body fat..

http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[FireGuy]

fireguy have you checked out this link.. i also propose both because i feel this method sucked as well for people who accurately know calorie expenditiure and body fat..

http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

Very good thread, Phate and J3 made some good points in it as well.

[Phate]

Phate, I gotta say I HATE this BMR equation for figuring calorie needs. If I am reading it correctly it is all based off of a figuring lean mass through a BMI equation and we both know how accurate that is. I think a much better way would for them to actually get their bodyfat tested and then figure caloric needs off of a true LBM. Plus the equation lowers calorie needs based on age alone as well. I am sure it will get people in the ball park as far as a starting point for diet but I think we have much more accurate tools at our disposal when it comes to this.

If I am missing something here let me know.

FG

No, you're correct, it's basically a mathmatical derivation(hence the constant at the front of the equation), and it only give a ballpark, i don't like it much either

but the problem is that while this equation isn't all that accurate, neither is a caliper test if not done properly, and i'm sure we've all had them done where they were off immensely(hell i've been rated at 14% and then 25%, 10 minutes apart)

in a perfect world we could all get dunk tested or use a metabolic breathalyzer test but most people don't have the means to procure those type of things

but you are correct and it was stupid of me not to remember that she's a competitor and thus should be able to get her bf accurately checked

good call, btw ROCKSTAR55, that is why we have fireguy helping you, lol, he doesn't make many mistakes

[FireGuy]

No, you're correct, it's basically a mathmatical derivation(hence the constant at the front of the equation), and it only give a ballpark, i don't like it much either

but the problem is that while this equation isn't all that accurate, neither is a caliper test if not done properly, and i'm sure we've all had them done where they were off immensely(hell i've been rated at 14% and then 25%, 10 minutes apart)

in a perfect world we could all get dunk tested or use a metabolic breathalyzer test but most people don't have the means to procure those type of things

but you are correct and it was stupid of me not to remember that she's a competitor and thus should be able to get her bf accurately checked

good call, btw ROCKSTAR55, that is why we have fireguy helping you, lol, he doesn't make many mistakes

I think a guy with some caliper experience can get within 2% on a 9 site but I have had some readings too where I said "better pinch that spot again". I just know according to BMI I am obese. Never heard of a metabolic breathalyzer, curious now as to how that works.

[Phate]

I think a guy with some caliper experience can get within 2% on a 9 site but I have had some readings too where I said "better pinch that spot again". I just know according to BMI I am obese. Never heard of a metabolic breathalyzer, curious now as to how that works.

here's an article i read on it, it is basically a way of figuring caloric expenditure through indirect calorimetry

A breath test that works out exactly how many calories you should eat has been launched in the UK. It lets dieters calculate the amount of calories they need to achieve their target weight loss.

The manufacturers of the device say that though it's easy to count the calories eaten in food, this does not take into account big differences in people's metabolic rates.

People with a high metabolic rate will burn off more calories than others simply by standing still. This means they can eat more without putting on weight. But people with low metabolic rates would have to eat less just to stay the same weight.

The technology, developed by HealtheTech, works by measuring the Resting Metabolic Rate or RMR, which is the number of calories the body burns to maintain essential functions such as heart rate, brain activity and breathing.

RMR can represent up to 75 per cent of the total metabolism in someone who leads a sedentary lifestyle, and is therefore an important factor in how efficiently calories will be burned off.

The machine, which has four sensors, works by measuring the difference between the amount of oxygen inhaled and exhaled.

The sensors take into account surrounding air conditions - the pressure, humidity, temperature and oxygen levels - and from that it calculates how much oxygen is used with each breath.

Metabolic rate

The more oxygen that's consumed, the greater the RMR.

"Measuring the metabolic rate this way is called indirect calorimetry," says Dr Sue Jebb, head of obesity research at the Medical Research Council in Cambridge.

"You measure the amount of oxygen consumed and the amount of carbon dioxide then produced by the body. It is basically assessing energy expenditure."

A high RMR means you burn up calories more quickly than most. A low RMR means you burn up calories slowly, and subsequently need to eat less than others.

At the end of breathing into the device, software then takes into account the type of job the user has, and adds the calories needed to do that work to the RMR figure.

The same is worked out for the patient's normal levels of self-reported activity.

The final result is the total required calorie intake that person requires to keep ticking over and to remain at the same weight.

If a patient wants to lose a specific amount of weight, the software can calculate exactly how many calories they need in their diet to achieve that.

The device has been put through seven trials in the US at the universities of Colorado, Columbia and Cincinnati.

At Columbia University, researchers used the device to measure the effects of metabolism on breakfast calories, and say it was so effective it could be used in hospitals and clinical settings where demands for accuracy are especially high.

Accurate

A study reported in the International Journal of Sports Nutrition and Exercise Metabolism also found it accurate when used by children.

Kimberly Rothman from Weybridge, a 40-year-old weight loss coach, lost nearly a stone with the help of the device she bought from America.

"It helped me lose 12lb over two months. You breathe into a mouthpiece and then up pops the measurement.

"Once I had that information, I used diet and exercise to lose weight.

"My metabolic reading came out at 1,425 calories a day - which is apparently an average reading. I added to that the calories that I burned during my daily activities which came to 200 calories, giving a total of 1625.

"Before that I was eating just under 2,000 calories a day, so I cut back at least 300. Rather than particular food groups, I cut out simple sugars. I was around 70 kilos at the start and it dropped to 64.

"Now I use it with my clients and it's helped each one to lose weight."

[eatrainrest]

we should just close this to fireguy again lol

[FireGuy]

we should just close this to fireguy again lol

No No No!!! Trust me, I still learn something every day around here. I love hearing your guy's ideas on all topics.

[eatrainrest]

No No No!!! Trust me, I still learn something every day around here. I love hearing your guy's ideas on all topics.

the good thing is that i learn something from both of you guys all the time.. different perspectives are great especially when people have knowledge in what there arguing about.. and we dont have thin skin .. but when it comes to competing this is defiantely your game not mine! ill chime in if necessary, like i usually do lol..

[Phate]

we should just close this to fireguy again lol

i don't think we should close it to him, but i do think that as far as her questions on contest prep, what the judges are looking for, how to run the var and such, those questions should be left to him as neither of us have first hand anavar use nor contest experience with women

the diet questions though are fair game

[Johnne Lee]

Hey guys and gals...I really need your...

I eat this every day, except on weekends I dont keep track so much...

why am I not seeing a change? I am getting discouraged... PLEASE HELP!!! Thanks!

I don't mean to question the veracity of your post, but experience dictates.

Before I retired recently, any of my patients with the kind of weight issue you describe were instructed to track/diary their TOTAL intake EVERY DAY with a calibrated scale - no exceptions ever. A hydrostatic body composition study was recommended at this point as well.

If their caloric intake/expenditure balance was appropriate (which they routinely were not) and their age/gender body composition was WNL then they were given thyroid panel testing and insulin utilization studies.

Potential health issues (which are most often imminently treatable) trump contest concerns.

Just MH $00.02 worth....

JL

"You'll hafta' kill me!" Luke Jackson, 1964

[rockstar55]

Well, i know my period is coming...but how long do you start to retain water before hand? I dont track my sodium levels, but this week Im going to cut out the artificial sweeteners all together and see if this has an impact.

[Phate]

Well, i know my period is coming...but how long do you start to retain water before hand? I dont track my sodium levels, but this week Im going to cut out the artificial sweeteners all together and see if this has an impact.

it should help a bit

how much water do you drink per day?
do you take a multivitamin? how many time per day?

[jamyjamjr]

yea, can you elaborate on the "artifical crap"