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So this week I am going to start logging my active cals "burnt", "used", whatever they are called on here as well. I did this yesterday and I got 1055 cals in, and burned 986 (I average around 3-400 a day except on workout days)(according to my watch which i don't believe is too reliable in itself but...)I thought my maintenance number should be 1700 calories in but now I'm reading that the intake should be 10-12x your weight,making it 12-1500(not sure if this is for weight loss, they didn't say). I am going to measure with calipers bc I really want to hit an ideal body fat% which is going to be low bc I want a fitness/athlete percentage. So, Jillian Michaels is 5'3 (I am 5'4)and around 117(or 115)lbs with a body fat % of 13. Her measurements are 34(or 36)-32(or 24)-34 That gives me around 10lbs to lose and 10% loss at body fat, if mine is correct at 24. If I use my narrowest waist, it gives me a 21 so, idk. My goals are going to be focused on my macros as well as getting enough cals in. WE shall see, I love a challenge.
Measurements: all parts relaxed, not flexed
Bust 35
Waist at navel 32 standing straight sucked in 29
Hips 35.5 lost .5 in 2 weeks
Bicep at widest 11
Forearm 9.5 lost .5 is 2 wks
waist at narrowest 26
thighs 20.5 lost .5 in left and 1.0 in right in 2 weeks
wrist 6
calf 13.3
ankle 8.3
neck 13
Take the time to measure, it is fun!
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375 kcal
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Vet: 19,30g | Eiwit: 29,43g | Kolhy: 17,55g.
Ontbijt: Folgers Columbian Coffee. Diner: Puerto Rican Style Meat Broth (Caldo), Beef Tenderloin (Lean Only, Trimmed to 1/4" Fat, Prime Grade), Essential Everyday Oriental Style Vegetables. Snacks/Andere: Lindt Excellence Extra Fine Dark Chocolate 85% Cocoa, Folgers Columbian Coffee, Bigelow Tea Green Tea. meer...
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 Reacties
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10 mrt 16 door lid: Mistybenner
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It is 11-12x your Lean Body Mass (LBM), not your weight, as your weight includes fat....don't feed the fat. Also, your ideal Body Fat % will be higher as you get older, not that a lower body fat % is not achievable as you get older, it just becomes harder. Jillian Michaels is not 13%, that is Female Body Builder range, and she is not that cut. 15-17% is Fitness Model range and is about where i'd put her. 18-20% is bikini model range (need a bit more softness for the photo shoot).
10 mrt 16 door lid: mahjohn
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yeah I figured the info I found on her wouldn't be exactly accurate. ok so I think my LBM is 94 lbs so does that mean I can stay between 1100 and 1200 cals in without contradiction? And, yesterday I put in around 1100, but put out 620 (without resting cals) so should I have consume 1720 cals to off set the burnt? Thanks.
10 mrt 16 door lid: Mistybenner
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846 - 1128. It varies...some estimate 9 - 11 calories per lb of LBM, others 9 - 12. I don't put too much stock in the calorie burned estimates, I find them to all be overly exaggerated. However, you don't want to eat for the LBM you have, you want to eat for the LBM you want. so if you want to be at 117 and 17%, you would be at 97lbs LBM and 873 - 1163 Kcals. Not much variation at all, but a gain of 3 lbs of LBM. I never eat back calories for exercise, not if I'm looking to cut fat. If I eat back calories to make up the shortfall, I eliminate the need for any great use of stored fat to make up the difference.
10 mrt 16 door lid: mahjohn
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10 mrt 16 door lid: Mistybenner
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Sometimes you read things that just inspire us and want us to be a better person and work harder to achieve our goals. Thank you Misty.
10 mrt 16 door lid: brucemcguigan
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Thanks Bruce! You are welcome! Keep up the good work u r doing.
10 mrt 16 door lid: Mistybenner
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