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2005/02/10, 02:41 PM
Ok I went to www.mybodycomp.com for a bf% and it said I am 23%. I am trying to drop it down to around 15%. I know this takes time but I have a BIG event in april I want to look great for. Can you tell me reasonable expectations for that time period? I eat 1200 cals a day with 1500 every 4th day. Tons of protein and veggies and only good carbs. I weight train 3 times a week and do cardio 3 aswell. I don't know what else I should be doing. I want to look my best and am willing to do whatever it takes. Any suggestions or guestimation would be extremely appreciated. :)
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2005/02/10, 02:51 PM
23% isn't all that bad for a girl.........15 is pretty low for a girl to try and maintain........17 or 18 depending on build.....and you'll see your abbs pretty nice.
Calories seem a lil low to me, how active are you?
healthly you can loose about 2 3 lbs a month of just fat.
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My drinking squad, has a cheerleading problem!!
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2005/02/10, 03:01 PM
Seems you are on the right track. Just make sure to monitor your progress, and ensure your making slow progress. 1200 cals does seem abit low. My Gf is about your size, and she trys to eat in a range of 1300-1600/day, usually in the higher end of that. She is doing about the same as you as far as exercise, and has lost 4-5 lbs in the last 3-4 weeks.
I think that healthily you can lose a little more than 2-3lbs of Fat a month, I would say, between 1-2lbs a week, so aprox 4-8/mnth, depending on how much Cardio you do, and if you keep your eating habits on track, and limit the cheats.
Try upping your calories abit, you are WAY under your maintance calories, and with the working out your doing, your not giving your body much calories for fuel, and repairing. try eating 1500/day for a week or 2, and see how you feel, I bet you will have more energy, and make better gains.
my .02cents (Cdn) for what its worth.
Speeder :dumbbell:
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2005/02/10, 03:09 PM
I am pretty active and I am pretty small. 5'2 and I used to be 105 but I was in a wheelchair for 6 months and gained a lot of weight. I am now on crutches,(still workout though) I now fluxuate between 120-125. I am not focused on the scale weight more on how my body looks and feels. Which is why I thought the bf% would be more accurate. If 17-18% would be a good % to try for then change my question for how long until I can reasonably obtain those results. :)
As far as cals go I had surgery not too long ago and for 2 weeks could not eat more than like 500 cals a day. I definetly need to slowly work my way back up so I don't get fat. thanks for the response though :)
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2005/02/10, 05:53 PM
adjust your caloric reductions by 50 calories....what is your starting point? 1800?....I would focus on doing cardio to 'work off' a few extra calories than to starve yourself....
Do cardio for 30-60 minutes at 70% of your heart rate max for your age....do this 3 days a week in addition to lifting....
You got right idea for diet
so drink about 0.5-0.8 gal of water a day...I would say a gallon but it seems like a lot for your size so just get at least half gallon....more when you work out/do cardio
Eat 130-150g of protein (soy, chicken, fish, lean meat,eggs,dairy)
Eat 200-220 of complex carbs(brown rice, yams, sweet potatoes, beans)
Eat 20-30g of healthy fats(virgin olive oil, avacados, any nuts(except macadamian), fish oil, etc )
Try to include dairy in your diet, the calcium in dairy helps suppress appetite and lose weight slowly...
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2005/02/11, 06:48 PM
lol. thanks but that is almost exactly what I do now. :)
I used to eat 1400-1800 cals a day depending on workouts but I really think I should slowly work my way back up. I had 1300 yesterday though so we'll see how slowly upping it to maybe 1500 or so a day will be. I drink LOTS of water. I drink about 3-4 liters a day. I track it by the 1 liter bottles I buy and refill. I do HIIT for 30 mins twice a day 3X a week. I always feel so much better than after just regular cardio so I just switched :) I drink skim milk but I don't get much more dairy than that. Maybe a cup a day. I take calcium supplements for my bones and multivitamins daily though, do you still think I get more?
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2005/02/14, 10:04 AM
so if I work really hard how low can my goals be by april? starting from 23%. :)
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2005/02/14, 08:44 PM
i am guessing yes, but can you keep it off is the question....The thing with severe caloric restriction is that you can only keep it up for so long...then when u hit your target you may revert to your old habits and gain it all back...this is the sad reality for many people...this is why I don't recommend that you drop caloric intake by a lot right away and instead make slow progressions....to keep this off you must make a sound diet and lifestyle changes...I am sure you're starting to see some results....use that for motivation and perhaps look at old pictures of you so you'll know that you never want to get back to that way again....fitness is a life long commitment...
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2005/02/14, 10:01 PM
uhm..I think you misunderstood me. I am not starving myself and am currently working on slowly bringing my caloric intake back up. I just have to do it slowly so my body can adjust. What I was wondering was if my body fat % is at 23% now, what is the rate I can expect (with hard work ofcourse) to achieve 17-18%. Thanks
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