Thread: Cutting and Toning
-
02-24-2013, 05:34 PM #1
Cutting and Toning
So starting tomorrow husband and I will be goiN to the gym... Finally signed up and have to say I'm excited... My question is tho is : what should my calorie intake be? I wanna lose about 30lbs (which I know will take awhile) but I just wanna lose the weight and tome my body. Dnt want to bulk just tone and cut the fat off... Any help is appreciated! I bought frozen strawberries and bananas so I can make shakes with the whey protein for the added energy and metabolism boost... So
-
02-24-2013, 05:41 PM #2Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
Hi Minnie.
In short, I would determine my TDEE (Total Daily Energy Expenditure) and then subtract approx 300-500 cals from that to start. Then, when you know the number of cals it takes to reduce BF, along with exercise routine, you can adjust the MACROS to suit your goals.
TDEE = LBMX15 = Number of cals to maintain current body weight. Reduce this figure by 300-500 cals.
-
02-24-2013, 05:52 PM #3Banned for repping Dangerous Substances
- Join Date
- Dec 2012
- Location
- Micanopy/Gainesville, Fl
- Posts
- 5,868
-
02-24-2013, 06:27 PM #4Originally Posted by crazy mike
-
02-24-2013, 06:28 PM #5Originally Posted by MickeyKnox
-
02-24-2013, 06:32 PM #6
Hi Minnie . Like they said above, calculate your tdee and you can work on your diet from there.
Also wanted to say that if you are eating below maintenance (which you will be since your goal is weight loss) you will not get bulky like you may think. Don't be scared to weight train, that will help you get that 'tone' look as you call it .
Good luck to you!
-
02-24-2013, 06:36 PM #7Originally Posted by twitz
-
02-24-2013, 06:38 PM #8Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
What are your current stats (including BF% to the best of your knowledge) Minnie?
-
02-24-2013, 06:46 PM #9
Hey best of luck, also, you should listen to Twitz about the toning thing, theres no such thing as "toning" . You get muscular definition from having a low body fat. If you achieve your goal of having a low BF and then you have no muscles, you wont look toned. In essence all females should weight train, theres NO way you will become bulky, its virtually impossible for a woman if you're limiting your calories. That's just my 2 cents on the matter, good luck regardless what you decide to do
-
02-24-2013, 07:52 PM #10Originally Posted by MickeyKnox
-
02-24-2013, 07:53 PM #11
So I should've put that I'm chubby and wanna get fit... So instead of cutting and toning... So think of the topis as CHUBBY AND WANNA GET FIT!! LoL
-
02-24-2013, 07:55 PM #12Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
Height
Weight
Age
-
02-24-2013, 08:01 PM #13Originally Posted by MickeyKnox
175Lbs
24yrs old
Have 3-kids
-
02-24-2013, 08:11 PM #14Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
175x37%=65
175-65=110
LBMx15=TDEE
110x15=1650
So, you require 1650 cals (approx) to maintain your current body weight, based upon your figures.
Reduce you daily cals to 1100-1200 and adjust MACROS to reflect your intended goals. Typically, a dieting macro looks like this.. 40/40/20
And a 1200 cal diet looks like this: (*Adjust and fine tune this diet to your goals and set up an exercise routine that suits your physical condition.*)
1200 Calorie Diet
Meal 1 (Upon waking)
1000mg Vitamin C
Woman’s Multi Vitamin
Oats 40g (1/3 cup)
Eggs 2 whole eggs 1 egg white
24/13/54/375 Protein /Fats/Carbs/Cals
Exercise/Workout
Meal 2
Protein shake
Banana (medium size)
25/0/27/311 Protein /Fats/Carbs/Cals
Meal 3
Chicken 150g (raw)
Rice 50g (raw brown basmati)
49/8/36/332 Protein /Fats/Carbs/Cals
Meal 4
Tuna 2 x 95g cans
Salad (Mixed green salads, tablespoon of salad dressing)
30/6/12/200 Protein /Fats/Carbs/Cals
Total Macro’s
152/27/129/1218
Protein /Fats/Carbs/Cals
-
02-24-2013, 08:20 PM #15
Talk about the understatement of the day! I see this way too often. The vast majority of women in gyms today equate weight lifting to bulking. The whole caloric need portion of the equation is either never explained or is hard to grasp. That was great advice twitz! Minnie, heed her advice and hit those weights along with your cardio! Oh, and along "not being afraid to hit the weights"...in concert with that thought, don't be afraid to challenge yourself and increase the work load as you progress. And be sure to dial in the TDEE as has been suggested...you should be GTG! Good luck!
-
02-24-2013, 08:55 PM #16Originally Posted by OdinsOtherSon
-
02-24-2013, 08:56 PM #17Originally Posted by MickeyKnox
-
02-24-2013, 09:01 PM #18
Just plug in some more chicken or eggs. If push comes to shove, have a shake. I'm not a fan of more than a couple shakes a day. Personally, I only have one...post work out but that's just me. There are occasional times when I'll drink two when I simply can't get the chewed food in! Oh, and this is just my personal experience and practice...but I usually try to eat the same thing, every day and the variety is very limited. For me, consistence in food choices makes for more simple preparation and less likelihood of variance from your daily needs. But again, that's just my personal thing...doesn't work for everyone.
-
02-24-2013, 09:22 PM #19Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
Absolutely! ^^
Switch it up with any other protein you like. That diet is simply a template for you to use as a guide to get you going. Eventually you will tailor it to your specific needs and tastes.
-
02-24-2013, 10:23 PM #20Originally Posted by MickeyKnox
-
02-24-2013, 10:25 PM #21Originally Posted by OdinsOtherSon
-
No matter how heavy you lift you're not going to bulk up... I lift weights primarily with little cardio and I dropped a lot of weight and my body doesn't look bulky at all. Unless you're shooting up test or taking any aas you're not going to have that much muscle growth anyways. Def. lift you'll see you're body change at a much faster pace. Cardio just makes you shrink it doesn't make you look better. Idk if that made sense or not
-
02-24-2013, 11:50 PM #23Originally Posted by ElectraMaddox
-
02-25-2013, 01:22 PM #24Originally Posted by MickeyKnox
-
02-25-2013, 05:13 PM #25
^^ This. The analogy I like to use is this: Which is physically bigger, a beach ball or a 10lbs plate? A beach ball. Which weights more? The 10lbs weight. You goals, IMHO, should revolve around your physical size, not your weight. You can weigh more, yet physically be smaller. How? Muscle weighs more than fat. The scales are your worst enemy. Stay off them!! Rather, use your pant/waist size as a gauge for your progress. Make any sense??
-
02-25-2013, 06:18 PM #26Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
-
02-25-2013, 06:24 PM #27
What Mickey worked up for you is maybe a tad low IMO. I use x 13 as a multiplier for gals and do not adjust downward so we come out to about the same results. His food choices are spot on!!!
-
02-25-2013, 06:42 PM #28Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
-
02-25-2013, 07:25 PM #29Originally Posted by MickeyKnox
I understand your concept. It's good. It's a winner.
-
02-25-2013, 07:57 PM #30Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
-
02-26-2013, 08:24 PM #31Originally Posted by OdinsOtherSon
-
02-26-2013, 08:39 PM #32
Just don't give up, I've met lots of people that just give up because they don't get skinny in a month... I always told them it took you years to get out of shape, so you gotta put your time in to get back in shape.
Bottom line is, you can do it!
-
02-27-2013, 12:13 PM #33Originally Posted by cj111
-
02-27-2013, 01:52 PM #34
Good luck to you MINNIE!
Remember.....consistency is key and slow wins this race!Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
-
02-27-2013, 03:12 PM #35
either way math is still a tad off.
175 at 37% is 117lbm ( doesnt seem like much but it will make a hundred calories differerence, doesnt seem like much but over a few weeks it can make a few lb difference)
117x15 ( male) = 1755 cals
117x13 ( female) 1521 cals
or maybe mines off?????
on another note, these are all merely starting points and quite possibly way off unless you were 100% sure on your bf% , and we wouldnt know unless you had accurate tests. But in most cases this is a good starting point!
keep an eye on scale if you are dropping more than 1.5-2lbs per week you may want to readjust, step back and re-think what could be off.
this is still at the deficit cals Mickey stated 300-500 ( good info Mickey!)
-
02-27-2013, 03:45 PM #36Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
Thanks bro.
Back to the numbers MM gave. Would you agree that mathematical equation of 175x37%=64.75? If so, would you agree that the mathematical equation of 175-64.75=110.25? My calculations are correct. But if my rational is off, i want to know.
And yes i agree they are starting points - I used the values provided.
-
02-27-2013, 03:49 PM #37
shit im ass backwards all day today!!!!!!!!
your right mickey. HAHAHAHA............
but yes they are good starting values!!!
i just use 175 x .63 = 110 ( some how i typed in .67)
.63 is what i use for 37% ( take 100 - the % and you get the decimal you need for a multiplier)
but as you can see my way can get messed up LOLLast edited by largerthannormal; 02-27-2013 at 03:54 PM.
-
02-27-2013, 03:50 PM #38
-
02-27-2013, 03:53 PM #39Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
-
02-27-2013, 03:56 PM #40
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Do we really need to come off...
05-01-2024, 10:34 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS