21, Female, 5'6, 124 lbs

[Aitenshi]

I'm looking to lose about 14 lb of fat, and tone my muscles. I've been cutting roughly 500 calories per day out of my diet for 5 weeks now, and have lost about 4 lb as a result.

I'd like to get more serious though, and have been looking into HIIT cardio and some weight lifting to get leaner while on my diet.


Here's my current diet where I'm aiming for 1200 calories per day. Please note my main concern so far has been cutting calories so this may not be at all optimal but I'd like advice for where I can improve :yelrotflmao:

7am: 3/4 cup muesli with skim milk (200 calories?)
11am: About 150g of mixed garden salad with a 95g tin of 98% fat free tuna (250 calories?)
2pm: Same as 11am (250 calories?)
4pm: an apple or peach (50 calories?)
7pm: 1 cup of cooked white rice with stir fry vegies and 100g of beef or chicken (450-500 calories?)

I don't have any control over what I eat at 7pm, because I come from an asian family and I have to eat what my mum cooks I only have control over the portion size.

I'm at university every day so I tend to have the tinned tuna as my protein source because it's more convenient to carry and dispose of, although I was thinking about changing to grilled chicken. Sometimes I replace the garden salad with 1 cup of mashed potato with no milk or butter added. I also do my cardio/weights 3 or 4 days a week just before 7pm so that I can replenish my energy with dinner.

Is there much wrong with that current diet? I'd like to have at least near optimal results so any advice will be appreciated :sport:

 

[tic]

I don't have any control over what I eat at 7pm, because I come from an asian family and I have to eat what my mum cooks I only have control over the portion size.


LoL. I understand that part as well. What I try to do when I lean out is to cut back on the carbs with the family dinner. I mean still eat the rice (you are Asian afterall) but eat 1/2 a small bowl.

Your diet looks pretty solid but being a student on a diet is rough. Mental function is slightly declined due to the lack in energy. If your grades are slipping on the exams, try eating a little more slow carbs like wheat bread or oatmeal for brunch and liner. Possibly add some coffee or caffeine source if you have issue with mental focus.

You are doing reat, about 1 lb a week is pretty dang good. keep it up.

 

[Waitwhat?]

I personally don't think that you need to lose any weight and 14 lbs is a lot. You just need to turn that weight into muscle. Your small meals are good- so if you start to exercise (cardio + weight training) and eat a protein, carb and fat at every meal you are supplying your body with the nutrients it needs to build muscle and burn the fat.

Ironically, I'm 5' 7" weight 124 lbs, eat clean, exercise 5 days (weight + cardio) consume 1,500- 1,800 calories a day and my body fat is 22% and I don't have to watch my weight at all. Just an example.

I'd shoot for lean body mass vs. weight loss.

 

[NoLoveLost]

I'm looking to lose about 14 lb of fat, and tone my muscles. I've been cutting roughly 500 calories per day out of my diet for 5 weeks now, and have lost about 4 lb as a result.

I'd like to get more serious though, and have been looking into HIIT cardio and some weight lifting to get leaner while on my diet.


Here's my current diet where I'm aiming for 1200 calories per day. Please note my main concern so far has been cutting calories so this may not be at all optimal but I'd like advice for where I can improve :yelrotflmao:

110 lbs for someone your height is too small. You'll look anorexic. I'm Also 5'7" (like Waitwhat?), and I'm 125lbs and that is eating clean and exercising.
Stop focusing on the numbers, start looking at your body shape.....

 

[Nae82]

110 lbs for someone your height is too small. You'll look anorexic. I'm Also 5'7" (like Waitwhat?), and I'm 125lbs and that is eating clean and exercising.
Stop focusing on the numbers, start looking at your body shape.....

ditto! I'm 5'6 and 130.. I can't imagine being 110! (Though I happen to like my curves lol)

 

[Zr1]

I personally don't think that you need to lose any weight and 14 lbs is a lot. You just need to turn that weight into muscle. Your small meals are good- so if you start to exercise (cardio + weight training) and eat a protein, carb and fat at every meal you are supplying your body with the nutrients it needs to build muscle and burn the fat.

Ironically, I'm 5' 7" weight 124 lbs, eat clean, exercise 5 days (weight + cardio) consume 1,500- 1,800 calories a day and my body fat is 22% and I don't have to watch my weight at all. Just an example.

I'd shoot for lean body mass vs. weight loss.

You can't turn fat into muscle, it's impossible. They are two completely different things.

If she wants to lose fat, she needs to diet. Personally, i think she is doing fine, but is eating more than she thinks. 1 cup of white rice is roughly 405 calories, plus stir fry with all the oil added...Hmm, another 75 easy and 100g of chicken breast is about 180 calories...An apple is roughly 100 calories...

Keep your diet in check and don't exercise more than 5 times a week. Give yourself a break on the weekends. It's ok to have bad meals every now and then, just watch the calorie count. It's good to throw off the body and not eat the same all the time...Kind of like changing your workout routine. Your body gets used to it...

1200 calories should be what you eat on non workout days. Eat about 1400-1500 on workout days. Keep in mind, you "burn calories" when you workout. So, if you eat 1200 on workout days, your really eating 1000 and your body requires a minimum of 1200 calories to function 100% effectively.

Don't do more than 30mins of cardio with your diet. (Unless your walking, which i wouldn't suggest)

I'll also point out i think you should eat more, although if your losing 1lb of week your doing perfect. If you go to fast, you'll lose weight and muscle, giving your body that saggy look...

 

[calcium]

You can't turn fat into muscle, it's impossible. They are two completely different things.

Waitwhat was not saying that fat turns into muscle. Reread her post.

If she wants to lose fat, she needs to diet. Personally, i think she is doing fine, but is eating more than she thinks. 1 cup of white rice is roughly 405 calories, plus stir fry with all the oil added...Hmm, another 75 easy and 100g of chicken breast is about 180 calories...An apple is roughly 100 calories...

Ok, so here you think Aithensi is eating too much.

Keep your diet in check and don't exercise more than 5 times a week. Give yourself a break on the weekends. It's ok to have bad meals every now and then, just watch the calorie count. It's good to throw off the body and not eat the same all the time...Kind of like changing your workout routine. Your body gets used to it...

1200 calories should be what you eat on non workout days. Eat about 1400-1500 on workout days. Keep in mind, you "burn calories" when you workout. So, if you eat 1200 on workout days, your really eating 1000 and your body requires a minimum of 1200 calories to function 100% effectively.

Don't do more than 30mins of cardio with your diet. (Unless your walking, which i wouldn't suggest)

What's wrong with walking?

I'll also point out i think you should eat more, although if your losing 1lb of week your doing perfect. If you go to fast, you'll lose weight and muscle, giving your body that saggy look...

Here you think she isn't eating enough. Do you reread what you write before you click on the little submit button?

Responses in red.

 

[calcium]

Aitenshi - 124 is on the light size for your height. Most fitness models at your height weigh more than 110 so it is a cause for concern as to why you want to lose weight. Maybe you can shed some light as to why your goal is to be so slim...

Just a side note, if you want a more toned look you need to hit the weights and not worry about your body weight going down.

 

[Waitwhat?]

Responses in red.

Appreciate your help with that in setting him or her straight.

 

[Aitenshi]

Thank you all for the responses!

About the 110 lb figure, it was just a number I had in mind because at the moment I think I may have quite a high body fat percentage since I look quite flabby about the upper arms/waist/thighs... So I felt I would need to lose about 14 lb of fat if I were to stay at my current muscle level to look how I'd like. But thereafter I would like to tone my muscles to my liking and it wouldn't matter too much to me how much I go above 110 lb

However since I'll be weight training while dieting anyway then I'll take you guys' advice and not worry about the number on the scales as much as how well my clothes fit and I'll eat more on work out days.

Thanks again!

 

[Zr1]

Responses in red.

You are creating an argument and switching things around my friend...I was by no means being rude, just stating facts. Let me explain, since you obviously know everything i was implying in my post. :action3:

WaitWhat said, she needs to turn that fat into muscle. Ok...That can't happen! If someone says, you need to turn an apple into a tire, it's impossible!! That's what she said, how is this an argument?

About the food...First, all i have to say is sigh...What i was trying to point out, is that she is actually eating more calories a day than she thinks she is. Therefore, this 1200 calorie number (which is low) is actually not the correct number of calories she is consuming on a daily bases.

Now, what i meant by my bottom response, was that i believe her "idea" of eating these amount of calories is too low and she needs to increase her calorie totals. She is probably eating 1500 calories on the days she thinks are 1200, etc...Which is fine, but if she gets more precise and starts to measure more, these guideline numbers are too low in my opinion...Simply put, she is underestimating. Which in her case is a good thing, but it will catch up the more dedicated and precise her counting calories gets.

I wasn't trying to be rude and i don't understand how any of this was complicated, but alright...:jumping:

For the record, 5'6 110 is hot for a girl...My ex was 5'5 105 and looked amazing...It's not too skinny at all. It just depends on your preference. My group of guy friends like skinny toned girls...Some guys like thick girls...Personally, i find that "thicker" girls carry more cellulite and that's unattractive to me...Is that the case for every thick girl? Definitely not! But, it generally is the case for a thicker girl who does not workout....A skinny girl who doesn't work out generally doesn't have this. (From what I've seen) But yes, it is possible and in my opinion is a lot less noticeable. Sorry, I've never seen a girl 5'6 110 who had a ton of cellulite...

 

[Oldspice]

For the record, 5'6 110 is hot for a girl...My ex was 5'5 105 and looked amazing...It's not too skinny at all. It just depends on your preference. My group of guy friends like skinny toned girls...Some guys like thick girls...Personally, i find that "thicker" girls carry more cellulite and that's unattractive to me...Is that the case for every thick girl? Definitely not! But, it generally is the case for a thicker girl who does not workout....A skinny girl who doesn't work out generally doesn't have this. (From what I've seen) But yes, it is possible and in my opinion is a lot less noticeable. Sorry, I've never seen a girl 5'6 110 who had a ton of cellulite...

I agree with you on this one. Petite girls all the way...

 

[NoLoveLost]

You are creating an argument and switching things around my friend...I was by no means being rude, just stating facts. Let me explain, since you obviously know everything i was implying in my post. :action3:

WaitWhat said, she needs to turn that fat into muscle. Ok...That can't happen! If someone says, you need to turn an apple into a tire, it's impossible!! That's what she said, how is this an argument?

No, you are still wrong....She said AND I QUOTE:

I personally don't think that you need to lose any weight and 14 lbs is a lot. You just need to turn that weight into muscle.

For the record, 5'6 110 is hot for a girl...My ex was 5'5 105 and looked amazing...It's not too skinny at all. It just depends on your preference. My group of guy friends like skinny toned girls...Some guys like thick girls...Personally, i find that "thicker" girls carry more cellulite and that's unattractive to me...Is that the case for every thick girl? Definitely not! But, it generally is the case for a thicker girl who does not workout....A skinny girl who doesn't work out generally doesn't have this. (From what I've seen) But yes, it is possible and in my opinion is a lot less noticeable. Sorry, I've never seen a girl 5'6 110 who had a ton of cellulite...

124lbs is NOT going to be someone with cellulite.....and "for the record" 110lbs is BELOW what is considered healthy for someone of that height. If you exercise you will gain muscle and that is going to weigh more than fat ( assuming you know this basic concept....)

At 110lbs she will be sickly. Nothing "hot" about it......

Thank you all for the responses!

About the 110 lb figure, it was just a number I had in mind because at the moment I think I may have quite a high body fat percentage since I look quite flabby about the upper arms/waist/thighs... So I felt I would need to lose about 14 lb of fat if I were to stay at my current muscle level to look how I'd like. But thereafter I would like to tone my muscles to my liking and it wouldn't matter too much to me how much I go above 110 lb

However since I'll be weight training while dieting anyway then I'll take you guys' advice and not worry about the number on the scales as much as how well my clothes fit and I'll eat more on work out days.

Thanks again!

stop looking at the scale and start looking at your figure. Gain muscle, exercise, eat right and you will look fit. stop worrying about a number and start focusing on how you look and what you want your body to look like. It's much more rewarding......

 

[Waitwhat?]

No, you are still wrong....She said AND I QUOTE:






124lbs is NOT going to be someone with cellulite.....and "for the record" 110lbs is BELOW what is considered healthy for someone of that height. If you exercise you will gain muscle and that is going to weigh more than fat ( assuming you know this basic concept....)

At 110lbs she will be sickly. Nothing "hot" about it......




stop looking at the scale and start looking at your figure. Gain muscle, exercise, eat right and you will look fit. stop worrying about a number and start focusing on how you look and what you want your body to look like. It's much more rewarding......

Beautifly stated NoLoveLost... and I'm sure you can relate to this-I've never had anyone call me fat or overweight. In other words we LOOK like we weight 110 without the soft arms, bellie and flabby thighs. It's just that muscle weighs more.

 

[Zr1]

No, you are still wrong....She said AND I QUOTE:






124lbs is NOT going to be someone with cellulite.....and "for the record" 110lbs is BELOW what is considered healthy for someone of that height. If you exercise you will gain muscle and that is going to weigh more than fat ( assuming you know this basic concept....)

At 110lbs she will be sickly. Nothing "hot" about it......

You obviously don't know the basic concept...

Muscle does not weigh more than fat.

A five pound pile of fat will take up more space (volume) than a five pound pile of muscle, but five pounds is still five pounds. Because muscle is more dense than fat, the person with less fat and more muscle will look smaller.

You will not gain muscle, if your not eating a surplus of calories. Research "how to gain muscle" on google and learn something. I would post you a link, but I'm not allowed to until i reach 15 posts...

110lbs is barely below what is considered normal...For a petite girl, 110lbs is perfectly fine. 5'6 115 is considered "normal." Not that BMI really matters, because it doesn't include muscle mass, or body type, but just to show you even under your expert BMI opinion, it's a 5lb difference...

I never said a 5'6 124lb girl would have cellulite...I said "thick" girls generally are more prone to cellulite and i clearly started "not all," but some. I was agreeing that a smaller girl does not have cellulite, which is why my group of friends are more attracted to them.... A thick girl would be someone 5'5 135lbs or more...135 would be on the nice end, but anything more would be pushing it. If she is at that weight or heavier, most likely she will have some. (Assuming she isn't active)

Skinnier girls simply just don't have as much cellulite and i said this from the beginning. Why do you change things around? Your wrong, get over it...

lol, you thought muscle weighed more than fat and you also thought you will 100% gain muscle if you lift weights...lol, you don't know what your talking about...

By the way, weight/fat...What's the difference? You can't turn "weight" into muscle either... She was implying fat. Either that, or the sentence just doesn't make sense. Her only option would be to gain weight and gain muscle, not turn the weight into fat...Get it yet? Or, do i have to reference everything until you stop this gibberish?

 

[Oldspice]

Beautifly stated NoLoveLost... and I'm sure you can relate to this-I've never had anyone call me fat or overweight. In other words we LOOK like we weight 110 without the soft arms, bellie and flabby thighs. It's just that muscle weighs more.

I hate to take sides with Zr1, but he does seem to know a lot on this specific field. You also just stated that muscle weighs more than fat and it doesn't at all...I'm not sure why people think this...

It's denser, but that is a huge difference.

 

[Zr1]

I hate to take sides with Zr1, but he does seem to know a lot on this specific field. You also just stated that muscle weighs more than fat and it doesn't at all...I'm not sure why people think this...

It's denser, but that is a huge difference.

Finally, a brain...

lol, jk man. You are right though, it is denser.

 

[stangelj]

You obviously don't know the basic concept...

Muscle does not weigh more than fat.

A five pound pile of fat will take up more space (volume) than a five pound pile of muscle, but five pounds is still five pounds. Because muscle is more dense than fat, the person with less fat and more muscle will look smaller.

I'm sorry, I have to chime in here. Your supposition is correct, 5 pounds of anything indeed weighs the same as 5 pounds of anything else, but there is no logical connection from that to your conclusion that muscle does not weigh more than fat. It depends on what your parameters are. If you compare 5 pounds of muscle to 5 pounds of fat, then of course they weight the same. If you compare 3 cubic inches of fat to 3 cubic inches of muscle, then the muscle weighs more, because it is more dense. For the same volume, which is what is relevant here, muscle weighs more than fat, as you state in your next sentence. What's important is the density of muscle as compared to fat, where density = mass/volume. I think you both are arguing semantics. The bottom line is muscle is denser than fat, no matter what parameters are being used. At least it seems everyone agrees on this.

And if we really want to complicate things, 3 cubic inches of muscle weighs more on the earth than 3 cubic inches of muscle weighs on the moon. The mass is the same, but the weight is different due to the difference in gravity. Sorry, I couldn't resist.

 

[Waitwhat?]

You people are reading into this too much. I merely meant that (and I'll use myself as an example) I typically weigh between 107-110... but because I weight train and have built muscle mass and have very low body fat I weigh 124. That's all I meant and there is no more reading into it than that. Nuff said. Argue all you want I'm outta here.

 

[calcium]

Zr1 - You think you are being smart but you sound like a dumbass. You are replying to people that know far more than you think. You sound rather rudimentary explaining how 5 lbs of muscle is the same as 5 lbs of fat. No effin duh. For convenience sake we are just stating that if she "toned" (shed some fat and built some muscle) she might stay at the same weight. Of course you then jump in and say "Well muscle doesn't actually weigh more than fat...it's just denser. yaddy yaddy. I want everyone to think that I am a genius since I take every little ****ing word someone says literally like a goddamn 7 year old. By the way, that's around the same age group I like my women to look."

Anyways, I'm just getting bitter since you are ignorant of body types, connotation, etc. You really started to get to me saying that 110 at 5'6'' isn't below average at all. Are you out of your mind?! If you like slim girls that is your business but don't even pretend that is normal. It's NOT! That's the same thing as a man who like large woman saying that 5'6'' and 200 lbs is perfectly normal and healthy.