Need to lose some Weight and Gym tips
Hi folks,
With the year ending very soon, i decided to make an early new year's resolution in an attempt to shed some weight and just look/feel better about my body. I used to go to the gym a lot but then it got expensive so now i don't even know which gyms are having a deal.
[url=http://www.blogilates.com/blogilates-90-day-challenge-meal-plan-workout-calendar/]My friend told me to try out this 90 day challenge/meal plan[/url] with her this coming week but i don't know if a 1400- cal diet would work for my stats. would you agree with this type of diet? If not, could somebody show me a better guide on how to calculate my nutrients needed for like protein, carbs and fats? and what kind of exercise i can do? This guide tells me im not allowed to have any "cheat meals for 90 whole days?" Ugh..
9 Comments • Newest first
[quote=CantBeStopped]Hey, do you know if there's a formula like that for Power lifting? Thanks.[/quote] I forgot to add the amount of calories needed for exercise in step 3. The formula would be the same, the amount of calories needed for exercise would be different depending on what your workout is. If you're power lifting, you would need more energy and endurance, so you should be eating 20% protein, 60% carbs, and 20% fat.
First off, let us know what your stats are so we can see if it fits with that plan! But if you're trying to burn fat, generally your meals should consist of about 50% protein, 30% carbs, and 20% fat. Honestly, 1400 calories a day seems way too low for a 6 days a week workout plan. I'd suggest doing compound movements such as squats, deadlifts, pull ups, bench press, and cleans, as they pack on heaps of muscle while burning insane amounts of fat. If you don't have access to a gym, then body squats, pushups, and pull ups would work nicely as well. Do as much as you can without hurting yourself, and keep your breaks in between short. Eating a few "cheat meals" never hurt anybody, but the point is to not make it a habit, because most of us end up eating the entire bag after having only a few.
To calculate how many calories you would need for such a high intensity workout plan, follow these 3 steps.
1. Body weight x 10 = Resting Metabolic Rate
2. Resting Metabolic Rate x 20% = Daily Activity Burn
3. Resting Metabolic Rate + Daily Activity Burn + Calories needed for Exercise = Energy Amount
Energy Amount of 1800-2399 = 1800 calories a day
Energy Amount of 2400-2999 = 2400 calories a day
Energy Amount of 3000+ = 3000 calories a day
@CantBeStopped: he can ignore my cal intake advice but he can still use the other stuff i posted
no go lift
@CantBeStopped: if he can provide specifics, then it'll be easier to help. i'm just working with what i'm given.
[quote=CantBeStopped]How many calories do I need a day to put on muscle, 2000-2200 also? How can you blindly give cal advice when you don't know his current stats?[/quote]
i'm just giving a general cal range based on some assumptions on my part
You asked a lot of the same questions last time you wanted to start exercising. Your problem is simply that you don't think when you follow advice.
If you feel hungry or terribly tired or otherwise not up to par on a 1400 cal diet, you eat more. If you eat until you are absolutely stuffed every meal, you probably need to tone it down. If your piss is dark yellow and looks all sorts of awful, drink more water. If it's entirely clear, drink a little less. If you eat every two to three hours throughout the day and do not notice any particular difference from eating three meals a day, chances are it's not doing jack chit for you. If you feel better, then by all means keep doing so. If the stuff you are eating leaves you feeling bad, try eating something else. If one day you're terribly tired or you're hurting, there's very little reason to stay a full hour in the gym. If on the other hand you feel really good, nothing's stopping you from staying longer.
If you want to make long term life style changes that you can live with, you can condition yourself to eating and living healthier without needing to go on any temporary diet and have to struggle with constant weight fluctuation.
first of all, cut out all soda and junk snacks (easier said than done). replace snacks with things like yogurt, a couple of fruits, or mixed nuts. drink only water and maybe a glass or 2 (max) of milk a day. Try aiming for 6 smaller meals/day than 3 big meals/day. Aim for 1600-1800 calories in a day when you don't go to the gym and about 2000-2200 when you do workout. As for the gym, I recommend using Stronglifts 5x5 as your go-to program. You can also throw in cardio maybe once a week if you wish. and the most important (and cliche) part, don't get demotivated and tempted to give up, just stick with it.