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ifsogirl83

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I'm new to this forum. What I need is some accountability here and I figured this would be a good place to get it. Basically...I like food! Food tastes good! I honestly eat too much and exercise too little...very simply I need to eat less and exercise more. I've gotten that far. Believe it or not I'm actually in pretty good shape, I can do P90X without too much ado. I just never stick to it long enough to see any real results. I usually start a good plan stay with it a couple weeks and when I don't look like Pink by the 15th day I give up.

Current weight: 190
Goal weight:150

As far as my diet I don't want to eat more than 1500 a day, lots o' protein. My exercise schedule consists of cardio 6 days a week and weight training 4 days a week. I'm really hoping to gain a bit of mass as well.

I've stuck to this before, I just a bit of help getting to that 15th day and hopefully beyond!

Oh...I don't know if you can tell by my screen name but I LOVE reading and I'm a bit of a goof.

Thanks!:hat:
 
Welcome to the community :)

So what made you choose 1500 calories?

What are your stats?
 
Hi Steve!!

I figured 1500 would be just enough to be able to maintain my exercise program and still allow for steady weight loss. I will probably increase my caloric intake once I lose enough fat because I actually want to get into bodybuilding. I LOVE lifting weights!

Are these stats?

5ft 4in
190 lbs
25 yrs

I'm new to this...so my stats might be totally wrong! :D
 
Last edited:
ifsogirl83 said:
I figured 1500 would be just enough to be able to maintain my exercise program and still allow for steady weight loss. I will probably increase my caloric intake once I lose enough fat because I actually want to get into bodybuilding. I LOVE lifting weights!

Are these stats?

5ft 4in
190 lbs
25 yrs

I'm new to this...so my stats might be totally wrong! :D
Click to expand...

Well I wasn't asking for breast size.

:p

In my opinion, and this doesn't ALWAYS hold true, but normally you want to eat as much food as possible while still allowing for consistent weight loss.

Going lower than this doesn't leave as much "room to wiggle" once your weight loss slows or plateaus. There are a number of reasons actually I'd shy away from too aggressive of a deficit, but unless I need to sell you on the idea, we won't get into it. No sense in muddying the waters unless we have to.

14 calories per pound could be an assumed maintenance where calories in = calories out.

Anything below that *should* lead to weight loss. Granted, 14 calories per pound is an estimate... but we're not signing any contracts here. If something like 12 doesn't work after a couple of weeks, you simply adjust accordingly.

1500 calories puts you at roughly 8 calories per pound. Is that hellishly low? Nope. Is it necessary? Most likely not.

Something around 2000 would probably be your best bet. The fact that you might be interested in BBing solidifies this advice. Eating more will help maintain muscle while your dieting.

Too, you want to be eating adequate protein and weight training while dieting, as these two variables send strong stimulus for muscle preservation while dieting.

Thoughts?
 
For a while I ate at 1500 cals and then I realized I could eat more and still lose. So I started using the figure of 15 cals per pound of bodyweight.

The way it works for me is this:
At my current weight (174) my maintenance calories (to stay the same weight) are 2610
At my goal weight (135) my maintenance calories would be 2025.

Even if all I do is start eating the way I should at my goal weight, I've already put myself in a nearly 600 calorie per day deficit. Then add on to that any calories that I burn working out and there's more of a deficit.

Obviously the closer I get to my goal weight, the slower I'll lose, using this method. If I stop losing or slow down too much, I'll drop 200 or so calories and see what happens. But for now this seems to be working for me and it still gives me some wiggle room. It also means I can eat enough that I don't feel deprived.

Hope that helps some! :)
 
You guys are awesome! I think I will increase my caloric intake a bit, you both make wonderful points; especially since I want to gain muscle...today I did:

Jump rope/P90X plyo 55 minutes
P90X shoulders, biceps and triceps

I ate:
1 apple
1 banana
1 protein shake totaling 525 calories (it was made with 2 cups of nonfat milk and a tablespoon of omega 3, 6 and 9 oils)
1 Huge salad/w 3 cups spinach 2 whole eggs, 2 egg whites 10 almonds 1/4 cup shredded colby jack cheese, few slices of onions, 10 slices of cucumber, and fresh red bell pepper...it was tasty but a bit hard to track the exact amount of calories.

I'm not gonna lie, I'm a bit hungry and I'm probably going to have some raisins and pistachios.

Also, I probably should have posted this in another section.:rant:
 
Watch the raisins. Dry fruits pack quite the caloric punch. When I'm dieting (which doesn't happen anymore, lol), and I'm nearing my caloric goal for the day, I'll fill up on fibrous veggies and water-dense fruit (grapes opposed to raisins, for instance).

I always maintain a stash of cold veggies in the fridge to munch on, carrots, snow peas, string beans, celery, etc.
 
Hm. I'd estimate your salad at around 400-450 calories, if there wasn't anything else included. Given the amount of exercise you're doing, you're really not eating that much. You're well under 1200 calories. At 190 lbs and exercising hard for an hour ... 1200 calories really isn't enough. I'm not surprised you're hungry. I would be RAVENOUS if I were you. :)

Add to that, I honestly really don't find protein shakes to be all that filling. I drink a protein drink after my weightlifting sessions, but I stick with a scoop of powder in water - for 120 cals. So I'm not using up all my calories on liquid.

Also, you'd be better off (IMO) skipping the tablespoon of oil and eating real food for those calories. That will also help the hunger - 1 T of oil is something like 120 calories. For the same calories you could eat a serving of salmon or a cup of beans or saute some veggies in olive oil - and get your omega-3 fats from that, and feel full.

I think you could eat quite a bit more food - and real food, not just a drink substitute for a meal - and do just fine.
 
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