caloric intake amount? confused!?!

S

skyler2

0
i am having a hard time figuring out what my caloric intake should be...yes, i've been here before..but i eat 1200 calories regularly with a cheat day thrown in there and i lose 2-3 lbs/ month so i try to up the calories 1400-1450 and i lose nothing...i'm totally confused. the sites say based on my exercise expenditure, i should be eating around 1500 calories and losing....but that aint happening.i wonder if it is b/c i havent been consistent (been zigzagging from 1100-1400 for the past couple weeks...but again, have lost zero...

any insight would be awesome if anybody knows!
 
Age, gender, height, weight, body fat percentage, workout routine, daily menu?

1200 hundred is low. Are you losing fat or muscle or both?
 
Trainer Lynn - thanks in advance!!!!!

29 yrs old, female, 135 lbs, 5'5''. i'm gaining muscle and losing fat.

daily menu:
2 hardboiled eggs/ yogurt for breakfast
fruit for snack
tuna for lunch (with salad generally)
almonds/protein powder for afternoon snack
chicken or fish with veggies / salad for dinner

workout routine:
cardio - monday/wednesday/friday/sunday - elliptical or running 45 min-1 hr
weights - monday/thursday/saturday - no gym membership but alternate dumbells, swiss ball, some video tapes, resistance band
pilates at thursday/saturdays
tuesdays - rest day

thank you!!!!!!!!!!!!!!!!!!!!
 
You should be eating around 1450 calories per day to lose fat. How do you know you are losing fat and gaining muscle?

I don't know what exercises, how many reps, sets, or poundage you are doing when you strength train. So more info there would be helpful.

I would vary your cardio to include more shorter, higher intensity workouts.

Depending on your strength routine... doing Pilates the same day may be too much.

Foods look okay too. I asked for all of your stats before I said anything, but losing 2-3 pounds per month at your height/weight is good. I wouldn't think you'd lose much more than that.

It's really hard to tell where you are without knowing your body fat measurement. That's why I asked how you are determining that you are losing body fat and not muscle.

Not eating enough causes the body to store fat and burn muscle. You may be losing weight... but it is not necessaily good weight.

Like I said, I do not know what you are losing. Neither do you unless you know your starting body fat % and your ending body fay %. You're too thin to tell otherwise. :)

If I were you... and I wanted to tone up... I would focus on a better cardio/strength routine. I'd also eat at least 1450 calories per day.
 
apparently you are right and i dont know if i am losing fat or combo or what as i did not take my beginning bf% nor do i know it now...


for strength, i try to do 3 times a week :
full body so lower body first-
squats, lunges with 15 lb weights
butt/hamstring exercise with swiss ball
back rows with 15 lbs
ab work with swiss ball
shoulder lateral raise (6 or 8 lbs)
bicep curls (varying kinds) - 12-15 lbs
tricep dips
tricep overhead raises (15 lbs)
chest press (12 lbs)
overhead shoulder raise (12 lbs)

3 sets of about 12-15 until fatigue of each...

for cardio - you would recommend to do a variety of durations?? (instead of just 45 min-60 min of variety of intensities)?

thanks again. you've been really helpful. 1450 calories it is ;).

S
 
how closely are you monitoring food intake? casually, or do you weigh everything and put it into fitday.com or something similar?
 
counting calories - not casual at all....i weigh everything and i use sparkpeople.com to calculate daily totals as i have found fitday.com wasn't very accurate.
 
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