new member looking for advice

[abby86]

I am looking for help on my diet. I am 5’3” 115 lbs and 23 year old girl, and I am looking to loose the last 5 lbs and tighten up. I am not looking to compete or anything like that I am just looking to get a toned stomach.

For my exercise I walk for 30 mins in the morning then run for 30 mins in the afternoon along with 3 sets with 25 reps of Bicycle Exercise and 1 set of 100 Vertical Leg Crunch

9:30 – bowl of cereal, yogurt, and 1 cup of milk
11:30 – snack either a cup of watermelon or grapes
2:00 – tuna sandwich on whole wheat
4:00 – 1 cup of any type of fruit
6:00 – for supper 1 chicken breast, a lean steak, or fish and with brown rice or whole wheat pasta

I didn’t post any macros so let me know if I need to, I have just hit a plateau lately and am looking for some advice.

[Juturna]

1. Are you walking before or after 9.30 meal?
2. Are you running before or after 2.00 meal?

Calisthenics work well for toning up obviously - but to tighten up your stomach you might need to do some weighted abdominal exercises to help build more muscle. For instance if you belong to a gym, there are many machines in there to such. Or if you don't belong to a gym, get a cheap decline bench and put a 25lb weight on your chest.

[abby86]

i walk after my 9:30 meal and I run before my 2:00 meal. How often and how much ab exercises should I be doing. Right now I do my ab workout every second day, and I do obliques on the opposite days. Thanks.

[jamyjamjr]

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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 you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....