One thing to bear in mind here Blackah, sometimes people don't necessarily know they need advice until they get it.
It might seem like interfering, but sometimes it for the individuals best. Espeically if you don't know you're doing certain things that might hinder you, scouring the net looking for answers, people here could give you just makes your goals harder.
So I might sound like I'm interfering here, won't apologise for that, but what you also need to be aware of is, even for cutting, 1,200 calories a day isn't right, it's undereating, coupled with excercise as well. You really do need to eat more, to achieve desirable goals more normally.
You look like you're doing an amateur bodybuilding, contest prep kid of diet, which ultimately can risk some muscle loss, and deprive the person of things like Vitamins, Minerals, Antioxidents etc etc, they would normally get from 2,000+ calories coupled with exercise.
In your case, such methodology is not necessary, and the lack of Micronutrients could be impacting negatively on things like Bone density, muscle mass, heart health, immune system etc etc, which is not good if you like what you see outside, but can't see what's happening inside, because you could be setting yourself up for problems in the future, by not getting the right balance of healthy living and desirable methods.
Make me Bionic!
Moderators: Boss Man, cassiegose
Weight: 128.5lb
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Fitness Plan: Bionic Training Program
Training Phase: Cutting
Weighed in today at 128.5lbs
Well I'm feeling infinitely better today, especially as daily weigh-in came in at the lowest level for this year! More importantly, 1.5lbs less than when I started Carb Up Weekend just over a week ago now.
Of course it's not all fat (or god forbid muscle) loss although a quick measurement of waist shows me descended rapidly towards 26.25 inches ( 0.25 less than before Carb Up). I've also made a few subtle changes to the order of meal plan to help reduce the amount of complex carbs I was having in the evening. Finally I've started to drink Japanese Brown Tea in the evening. It's caffein free and supposed to help digest food quicker (according to wife!). Anyway I think these changes may have helped to flush out some more retained water from Carb Up and some of the Cheat Food I had when I was ill over the weekend.
Although I think it's really important to keep to a very rigid routine I also think it's equally important to keep making subtle changes when you think something can be improved.
I had a very good Shoulders & Back workout today and felt strength has fully returned. Certainly no increases in weight but I did normal 4 sets with better performances on the last set for each.
I'm even thinking about going for a run tomorrow... I said "thinking about"...!
Nothing particularly humorous in today's journal so a quick joke...
How do you catch a fish?
Get someone to throw you one!
Until tomorrow!
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Fitness Plan: Bionic Training Program
Training Phase: Cutting
Weighed in today at 128.5lbs
Well I'm feeling infinitely better today, especially as daily weigh-in came in at the lowest level for this year! More importantly, 1.5lbs less than when I started Carb Up Weekend just over a week ago now.
Of course it's not all fat (or god forbid muscle) loss although a quick measurement of waist shows me descended rapidly towards 26.25 inches ( 0.25 less than before Carb Up). I've also made a few subtle changes to the order of meal plan to help reduce the amount of complex carbs I was having in the evening. Finally I've started to drink Japanese Brown Tea in the evening. It's caffein free and supposed to help digest food quicker (according to wife!). Anyway I think these changes may have helped to flush out some more retained water from Carb Up and some of the Cheat Food I had when I was ill over the weekend.
Although I think it's really important to keep to a very rigid routine I also think it's equally important to keep making subtle changes when you think something can be improved.
I had a very good Shoulders & Back workout today and felt strength has fully returned. Certainly no increases in weight but I did normal 4 sets with better performances on the last set for each.
I'm even thinking about going for a run tomorrow... I said "thinking about"...!
Nothing particularly humorous in today's journal so a quick joke...
How do you catch a fish?
Get someone to throw you one!
Until tomorrow!
Hi Boss Man. I understand you are the boss here so I would like to thank you for taking a personal interest.Boss Man wrote:One thing to bear in mind here Blackah, sometimes people don't necessarily know they need advice until they get it.
It might seem like interfering, but sometimes it for the individuals best. Espeically if you don't know you're doing certain things that might hinder you, scouring the net looking for answers, people here could give you just makes your goals harder.
So I might sound like I'm interfering here, won't apologise for that, but what you also need to be aware of is, even for cutting, 1,200 calories a day isn't right, it's undereating, coupled with excercise as well. You really do need to eat more, to achieve desirable goals more normally.
You look like you're doing an amateur bodybuilding, contest prep kid of diet, which ultimately can risk some muscle loss, and deprive the person of things like Vitamins, Minerals, Antioxidents etc etc, they would normally get from 2,000+ calories coupled with exercise.
In your case, such methodology is not necessary, and the lack of Micronutrients could be impacting negatively on things like Bone density, muscle mass, heart health, immune system etc etc, which is not good if you like what you see outside, but can't see what's happening inside, because you could be setting yourself up for problems in the future, by not getting the right balance of healthy living and desirable methods.
I had some serious health issues before I started loosing weight. When I compare to how I used to feel at 16% body fat to how I feel at 8 - 10%... well there is no comarison! I feel FANTASTIC! I don't have high blood pressure anymore, I don't have the mood swings I used to have, I must be about twice a strong, I can run further and faster than at any time in life, I have what seems like unlimited about of energy, the skin problems I used to be plagued with have gone and I don't even have much nasty body odour!
high protein diet contains a huge variety of vegetables and nuts, I don't drink any alchol, I certainly don't smoke and I take a vitamin pill a day... just to be on the safe side.
GOOD GOD! HOW MUCH MORE HEALTHY CAN SOMEBODY BE!!!
Understand that, but the Vitamin pill is not necessarily the answer. The Carbs from good eating will fuel the Brain, and contribute to good Bloodsugar maintenance.
Reality is, 16% fat isn't a hideous amount anyway, even though you were at that. if it had been 36%, obviously it would have been more significant.
You are eating well, but you're still eating below a good amount anyway, which 1,200 calories isn't.
Also not all Vitamin pills necessarily digest well, or have the same levels as other Vitamin pills.
If you exercise, you could easily be eating around double what you are and still get results. Sounds mad I know from a 1,200 calorie a day diet, but increasing calories to obtain better nutritional performance and health wouldn't be too difficult.
Example 1.
5g Protein, 5g Carbs, 1g Fats per meal, (49 additional calories.)
5g Carbs, 3-4g Fats per meal, (47-56 additional calories approx).
This means you're aiming for roughly 300 more calories a day spread over 6 meals. After a week or two, you could then increase to 1,800, then 2,100 then 2,400, by giving your body time to adjust, and employing one of those two methods every time you add.
The body might possibly store a little Fat initially, but sooner rather than later, should reduce the Fat back down, once the body is more efficient at dealing with extra calories.
Sedentary women need around 1,800 calories a day, 1,500 bare minimum
Men, around 2,000, 1,800 bare minimum, and then around another 300-400 a day on top of the 2,000, for regular levels of exercise. Marathon style training or hardcore training like competitive swimming, sprinting etc etc training, obviously way more than 2,400.
Yes, things like Blood pressure may reduce, with one or two other things, but you may still be lacking in certain things you could have, and a Pill is not really the answer to that, plus it's not dosing your Micronutrients how you could be having them, as you're forced to consume certain levels of certain things, at a set time in the day, when it might not necessarily need to be so, particularly if you then have a meal with quite a bit of some of those in anyway, as you might possibly get competition of some micros, or just wastage.
Reality is, 16% fat isn't a hideous amount anyway, even though you were at that. if it had been 36%, obviously it would have been more significant.
You are eating well, but you're still eating below a good amount anyway, which 1,200 calories isn't.
Also not all Vitamin pills necessarily digest well, or have the same levels as other Vitamin pills.
If you exercise, you could easily be eating around double what you are and still get results. Sounds mad I know from a 1,200 calorie a day diet, but increasing calories to obtain better nutritional performance and health wouldn't be too difficult.
Example 1.
5g Protein, 5g Carbs, 1g Fats per meal, (49 additional calories.)
5g Carbs, 3-4g Fats per meal, (47-56 additional calories approx).
This means you're aiming for roughly 300 more calories a day spread over 6 meals. After a week or two, you could then increase to 1,800, then 2,100 then 2,400, by giving your body time to adjust, and employing one of those two methods every time you add.
The body might possibly store a little Fat initially, but sooner rather than later, should reduce the Fat back down, once the body is more efficient at dealing with extra calories.
Sedentary women need around 1,800 calories a day, 1,500 bare minimum
Men, around 2,000, 1,800 bare minimum, and then around another 300-400 a day on top of the 2,000, for regular levels of exercise. Marathon style training or hardcore training like competitive swimming, sprinting etc etc training, obviously way more than 2,400.
Yes, things like Blood pressure may reduce, with one or two other things, but you may still be lacking in certain things you could have, and a Pill is not really the answer to that, plus it's not dosing your Micronutrients how you could be having them, as you're forced to consume certain levels of certain things, at a set time in the day, when it might not necessarily need to be so, particularly if you then have a meal with quite a bit of some of those in anyway, as you might possibly get competition of some micros, or just wastage.
Good Grief! I've never known any industry to have such a diverse range of "professional" advice - or should I say opinion.
Only yesterday I read a "professional" offering the advice that any between 120lbs and 250lbs could (should) happily eat and train on 1200 calories!
The advice offered most fitness "professionals" is to eat 10 x "your body weight in lbs when you're cutting, which for me would be exactly 1,285 calories. So I estimate that I'm only just under that. For me this makes sense and certainly has worked and continues to work when nothing I tried before ever did!
Until it stops working I'll stick to it (if that's alright by you guys!)
There comes a time in your life when you just have to go with the advice that suits you and works for you. If I followed every bit of "professional advice" in this industry I would have to tear myself into about 12 different pieces.
I hope that's OK!
I've also only heard from 3 or 4 people on this forum. What do all you other guys and girls think (dare I ask!)??
One last final rant... I only said I took a Vitamin Pill as an afterthought. Your reply made it sound like it formed the courner stone of entire diet!
Today's Journal
Weight: 128.5lb
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting
Weighed in today at 128.5lbs
Well I thought about going for a run this morning... and I went!
I did normal fasted cardio 3 mile route and although I had to stop twice to clear nose - using T Shirt - yuk! (don't tell the wife) and I certainly didn't break any records, I felt good!
And after a shower and a protein shake I felt fantastic!
So much for taking a week off for illness. This cold has cost me approximately 1 day of training.
wife produced a lovely, juicy and ultra tender stake for dinner last night. She's a fantastic cook and always produces the finest gourmet food but I wish she'd inject a little more protein sometimes. Well I couldn't complain last night - in fact I never complain about her food. I'm always so grateful to have every evening meal made for me even if I don't have any control over exactly what that meal is. It's normally ultra-clean and healthy, is different just about ever single night and always tastes great. It's like having own personal restaurant... at home! I keep meaning to take pictures and post them somewhere... maybe now I've written that I might start doing it!
Until tomorrow!
Only yesterday I read a "professional" offering the advice that any between 120lbs and 250lbs could (should) happily eat and train on 1200 calories!
The advice offered most fitness "professionals" is to eat 10 x "your body weight in lbs when you're cutting, which for me would be exactly 1,285 calories. So I estimate that I'm only just under that. For me this makes sense and certainly has worked and continues to work when nothing I tried before ever did!
Until it stops working I'll stick to it (if that's alright by you guys!)
There comes a time in your life when you just have to go with the advice that suits you and works for you. If I followed every bit of "professional advice" in this industry I would have to tear myself into about 12 different pieces.
I hope that's OK!
I've also only heard from 3 or 4 people on this forum. What do all you other guys and girls think (dare I ask!)??
One last final rant... I only said I took a Vitamin Pill as an afterthought. Your reply made it sound like it formed the courner stone of entire diet!
Today's Journal
Weight: 128.5lb
Daily calorie intake approx: 1200 calories over 7 meals a day
Current Body fat percentage reading: 10%
Training Platform: Bionic Training Program
Training Phase: Cutting
Weighed in today at 128.5lbs
Well I thought about going for a run this morning... and I went!
I did normal fasted cardio 3 mile route and although I had to stop twice to clear nose - using T Shirt - yuk! (don't tell the wife) and I certainly didn't break any records, I felt good!
And after a shower and a protein shake I felt fantastic!
So much for taking a week off for illness. This cold has cost me approximately 1 day of training.
wife produced a lovely, juicy and ultra tender stake for dinner last night. She's a fantastic cook and always produces the finest gourmet food but I wish she'd inject a little more protein sometimes. Well I couldn't complain last night - in fact I never complain about her food. I'm always so grateful to have every evening meal made for me even if I don't have any control over exactly what that meal is. It's normally ultra-clean and healthy, is different just about ever single night and always tastes great. It's like having own personal restaurant... at home! I keep meaning to take pictures and post them somewhere... maybe now I've written that I might start doing it!
Until tomorrow!
just because you're a professional (apparently) doesn't mean you're any goodOnly yesterday I read a "professional" offering the advice that any between 120lbs and 250lbs could (should) happily eat and train on 1200 calories!
hey i get paid for this i'm a professional too, listen to me, i must be right (which i am)
you wouldn't simply droip staraight doen to 10cals/pd/bw, you'd work down gradually but i wouldn't dip below 12 myself , i'd have you eat better and train smarter
each to their own i suppose
www.uponlinetraining.com
Hi Idemattoldematto wrote:Since you are quoting "professional" advice that is contrary to everyone on this site and resources I am familiar with, please share your resource, article, author etc.
Thank you.
Rightly or wrongly I've always used Bodybuilding.com as main online research resource but I also liked what Anthony Ellis and Zef Eisenberg have had to say. I also read numerous "Stickies" of other fitness forums and have incorporated the advice from other people who have undergone their own successful transformations.
I did the bulk of research during first successful cut last year. Unfortunately science does seem to change it's mind about everything every two weeks, which doesn't exactly help, so all that knowledge I picked up then is probably completely out-dated! Who knows! All I do know is that all the things I tried to do between the age of say 16 - 39 to loose body fat never worked.
I really like myself now - how I look and how I feel. I never much liked myself before.
At the end of the day I guess it comes down to what works for the individual... and what the individual wants. I don't ever want to be above 10% body fat again if I can possibly avoid it. That's just what I want!
I really enjoy being thin and to have abundant energy and self-confidence. The way I have achieved and maintianed that certainly is working for me. From what I see looking around me most people are going rapidly in the other direction!
I could understand everyone's concern if I was an emancipated skinny fat guy who drank orange juice all day - but cleary I'm not!
All the best!
I think it's CRAZY low!!!!I've also only heard from 3 or 4 people on this forum. What do all you other guys and girls think (dare I ask!)??
---- but....I agree... everybody is different....
I eat about 1800-1900 calories non-workout days...
And about 2,100-2,200 calories work out days...
I'm losing weight and i eat way lot more than 1,200 calories...
And i know metabolism is sure speeding up!
I feed body with all I can with healthy food...
Not just for the short term of me wanting to lose the weight...
But i'm educating myself and taking "professional" advices for the long term!
I want to live long enough and be healthy to see grand kids!!!
Yes.. Grand Kids.. I know i'm only 27 and don't even have kids yet...
Like i said.. I want to live long enough to run around playing in the park with them!!
I know you feel good now... and it's helping you look the way you want..
But is it REALLY good for you in the long run eating that little??
Just like amatlack... im not a professional or anything..
i'm just another girl in this forum room and that's just say...
Nokie
Thanks Amatlack! Good to see someone here has an open mind!amatlack wrote:I'm going to have to agree here. The same advice doesn't work for everyone. You've just got to try stuff out for a good amount of time and see if it works. If this is working for him, fine. Maybe he'll end up messing up his metabolism in the long run from not eating enough calories, or maybe it's already messed up and this is the only way he can lose weight, or maybe this is just how his body works. Not every body is the same.Blackah wrote: At the end of the day I guess it comes down to what works for the individual... and what the individual wants.
PS: But I'm not a trainer nor a professional, fyi.
Hi NokieNokie173 wrote:I think it's CRAZY low!!!!I've also only heard from 3 or 4 people on this forum. What do all you other guys and girls think (dare I ask!)??
I agree... everybody is different....
I eat about 1800-1900 calories non-workout days...
And about 2,100-2,200 calories work out days...
I'm losing weight and i eat way lot more than 1,200 calories...
And i know metabolism is sure speeding up!
I feed body with all I can with healthy food...
Not just for the short term of me wanting to lose the weight...
But i'm educating myself and taking "professional" advices for the long term!
I want to live long enough and be healthy to see grand kids!!!
Yes.. Grand Kids.. I know i'm only 27 and don't even have kids yet...
Like i said.. I want to live long enough to run around playing in the park with them!!
I know you feel good now... and it's helping you look the way you want..
But is it REALLY good for you in the long run eating that little??
Just like amatlack... im not a professional or anything..
i'm just another girl in this forum room and that's just say...
Nokie
Thanks for posting! I certainly found it a lot easier to loose wieght when I first started at 145lbs and 16% BF. At that time I was loosing between 2 - 3lbs a week easy on about 1500 cals. In hingsight that was too much weight loss too quicky but I go a little over excited - I tend to do that sometimes!
Most men find it harder to keep loosing body fat when they get to sub 10%BF levels. I'm not sure what the same percentage figure for women would be.
The following table may be of interest to people here (or not!)
"Range of Percent Body Fat in Different People
(Percent body fat found through the method of underwater immersion testing)
Men / Women
Fattest Covert has tested 55% / 68%
Average American 22% / 32%
Healthy normal*:
African-American 12% / 19%
Asian 18% / 25%
Caucasian 15% / 22%
Top Athletes 3-12% / 10-18%
Leanest Covert has tested 1% / 6%
*The bones of African-Americans tend to be dense and so they sink easily in water. On the other hand, the bones of Asians are light and porous so they tend to float. To allow for these differences, healthy African-Americans should have a lower percent body fat than Asians and Caucasians, while Asians should have a higher percent body fat than African-Americans and Caucasians."
Source
Bailey, Covert. The Ultimate Fit or Fat. New York: Houghton Mifflin Company. Copyright 1999
I thought it was interesting to see that Top Athelites came in at 3 - 12%. Imagine what would have happened if I said I wanted to be 3%!!! I would probably have been airlifted to safety.
The question of whether or not I am, or already have, messed up metabolism is a good question. I have no idea! Does anyone know the smyptoms of someone who does? Is it possible to mess it up forever??
I'm still loosing on average 1lb a week and energy levels just seem to keep increasing so it can't be that bad!
Whether or not it is the absolutely most healthy thing to be doing (going sub 10% that is) who knows! All I know is that I feel fantastic when I am so until I feel otherwise I guess I 'll keep doing it. I've no intention of going below 8%. I do think that would be pointless but I know a lot of men who regulary go down to 6 - 7%.
It's probably like asking someone, "Do you think it's really healthy, in the short term, to run a marathon, or climb a mountain. Judging by how many people actually die doing both I think not! But there are an awful lot of people who love doing it anyway.
i do and i think you are...once you get to 8% bf or whatever will you still continue to eat 1200cals as that is the only way you'll maintain it and over time you'll need to go even lower as you'll become energy efficient with your training...1200cal's for any is fat too low...fat too low for any chick tooThe question of whether or not I am, or already have, messed up metabolism is a good question. I have no idea! Does anyone know the smyptoms of someone who does?
[/quote]Whether or not it is the absolutely most healthy thing to be doing (going sub 10% that is) who knows!
there's nothing wrong with your goal, it;s the way your trying to get there that is the problem
www.uponlinetraining.com
is an average figure though?
chicks are something like:
10 - 14% lean
15 - 19% healthy
20 - 24% average
24 - 28% below average
28+% not good
www.uponlinetraining.com
chicks are something like:
10 - 14% lean
15 - 19% healthy
20 - 24% average
24 - 28% below average
28+% not good
www.uponlinetraining.com
Depends on your age - for me the healthy range is 28-29% - When body composition was done last week I came in at 31.9% - clearly I need to lose weight, but obese is not how I would view myself.
Lean body mass was something like 120 lbs..the balance being fat. Dr said throw the scale away, that I should lose about 10 lbs of fat and then be very careful or I would start to lose muscle.
It's hard to believe that continuing to lose weight at 10% BF that you aren't just losing muscle.
Lean body mass was something like 120 lbs..the balance being fat. Dr said throw the scale away, that I should lose about 10 lbs of fat and then be very careful or I would start to lose muscle.
It's hard to believe that continuing to lose weight at 10% BF that you aren't just losing muscle.