Diet help

[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

[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

[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?

[jamyjamjr]

is the height in inches?

yup.. it is

[Phate]

is the height in inches?

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

[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

[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]

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.

[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

[jamyjamjr]

this is it

come on now, your gonna have to work harder then that..

how much oats do you eat?? a cup, 1/2 a cup??

how many oz of chicken do you eat?

what's in your salad???

what kind of dressing and how much do you use??

this is what i mean by exact