|
2003/04/12, 11:07 AM
Hi
I have another question! I am trying to lose body fat and tone up my abs and upper body, i.e. get a 6 pac and that cover model body! But I have flab on my stomch which I want to get rid off too. How many calories should I consume a day for losing fat and bulding some muscle , not too much! I am 11.4 stones which is about 165 pounds and about 5ft 11 inches too 6ft tall! I currently eat about 1500 calories a day. I work out everyday cardio and sit ups and crunces everyday too. I do weights once or twice a week! I eat mostly cereals and protein and low fat! IS this the right way to go about getting a 6 pac? I also am trying to have protein shakes, but will they slow down fat reduction as they increase calories in the diet? I am 17 yrs old (almost 18) ! Please help!
Thanks!
|
|
|
|
2003/04/12, 12:08 PM
Don't quote me on this, but I think that just 1500 kcals is waaaay too low for anyone, never mind a guy (u r a guy, right? - please fill in ur profile) who is your height AND wants to gain muscle. I'm a five foot girl on the weight loss program, and it recommends that i get bout 1800 kcals a day, which should show just how low your intake is! Go to the box at the top that says 'personal info'. There should be a guide there that you can tailor to match your needs. And never skimp on protein for the sake of kcals!
Good luck
Katie
--------------
*My body only feels good when it burns!
*Little voice telling you to quit? Put your fingers in your ears!
*"Life shrinks or grows in proportion to one's courage"
|
|
2003/04/12, 02:48 PM
you are eating way few calories. also i don't recommend doing cardio and abs everyday. i only do abs 3-4 days a week and cardio about 5 days. even your abs deserve a break. also instead of cereal try getting carbs from veggies. you have to do weights consistently (once or twice a week doesn't cut it, if you can find time for cardio then you can find time to lift all you need is 30-45 minutes). based on your current weight you should eat about 165grams or 660 calories of protein per day. if you eat a 55% carb/ 35% protein/ 10% fat diet then you need around 1030 calories from carbs and 188.5 calories from fat. which totals to around 1885 calories a day. change this around depending on the split you want or if your not getting the results you want. into whatever equation you have i recommend including a protein shake, even if you only drink it after a workout. personally i use that as 2 of my meals in a day and drink one between breakfast and lunch and the other between lunch and dinner. I also drink one immediately after i do some lifting.
|
|
2003/04/12, 03:45 PM
If you are an active person, even on the low end, you should probably start at about 2300 calories to determine your maintenance calories. Being male, this would be the minimum I would start you at were I doing your diet. I would start your ratio of these calories to be 50/30/20, P/F/C, and stick with this for 2 weeks and train. that will be a good amount of time to tell if and what you need to do. If you are gaining in this time, then adjust downward 10% or so. Same thing, if you are maintaining, you haven't cahnged, then adjust down. If you are losing too fast, then adjust up. Do abs only 2-3 times per week, use resisitance. Crunches will not get you that six pack you want. Good luck, up the resistance training, and use intensity on your cardio. The more lean tissue you build, the more fat you burn. Muscle stokes your metabolic furnace. Good luck
--------------
The one goal you will NEVER achieve is the one you never attempt.
|
|
2003/04/12, 06:47 PM
Thanks for the advice! How do i get a 6 pac then? IS it using weights on the stomach? or combining the 2? and how many shouldI do per session? as in how many reps and sets? I heard you have to do 600 a day or so to get a 6 pac, is that a myth or true? Also how long will it take? You also said I should consume more fat then carbs? Are carbs bad for losing the fat? Thanks
|
|
2003/04/12, 08:13 PM
Boy, try not to listen too much to the "experts" in the gym. 600 reps per day???? Just use resistance, train your abs as if any other muscle. One exercise is weighted rope crunches. Your first set make a warmup set, 20-30. Then increase the weight to where you can do 12-15, then increase again so you may only be able to do 8. Do 2 sets with this, and you are done with upper abs. Then move on to lowers, I like weighted leg lifts here, but Roman chair or whatever you choose will work. Put a dumbbell between your feet and rep out for 3-4 sets. You are done! 10-15min. all it takes. And if you are asking me if you should do more fat than carbs, in your case I would say no. My ratios to you were 50/30/20, P/C/F, my mistake(typo). Your fats should come from sources like flax oil, fish oil, olive oils. Healthy fats actually help metabolize fats. And another thing about them, carbs and sugars, once your glycogen stores are full and you reach your maintenance calories, any spillover will result in more fat storage. Healthy fats will help you meet your caloric needs without this happening. Hope this helps, but first and foremost, you need to get your maintenance calories set for the 2 weeks or so so you know where you stand. Working out will be the catalyst to get you what you want, but diet will determine how much you get out of what you did in the gym.
--------------
The one goal you will NEVER achieve is the one you never attempt.
|
