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JENSTRESS Posts: 5,118
5/7/13 2:31 P

If you are strength training, your muscles will burn that fat, eventually, as they become more efficient. Make sure you are doing that too!

BEEZAUR SparkPoints: (525)
Fitness Minutes: (1,740)
Posts: 74
5/7/13 12:13 P

I've been going mostly from the NSCA's manual, "Developing Endurance", which recommends the following for weight loss while exercising on p. 67:

- fats: 0.8 g per kg body weight
- carbs: 3 - 4 g/kg
- protein: 1.8 - 2.0 g/kg

There are 2.2 lbs in a kg. If memory serves there are 4 calories per g in carbs and protein, 9 calories per g in fats (someone please correct me if I'm wrong).

In calories and pounds that works out to:

- fats: 3.3 cal/lb
- carbs: 6.4 cal/lb
- protein: 3.5 cal/lb

Or a total of around 13.2 cal/lb. If you weigh 150 lbs, that's just under 2000 cal per day. And that's a lot of protein! (There are metabolic reasons for the high protein during weight loss.)

But . . .

The best thing to do would be get a good reference like Nancy Clark's "Sports Nutrition Guidebook" or the NSCA book. There's a lot more covered in those.

Edited by: BEEZAUR at: 5/7/2013 (12:15)
NIRERIN Posts: 13,770
5/7/13 7:29 A

have you had anyone else check your bodyfat? because calipers, while one of the more accurate methods of measuring bodyfat, have a pretty great user error margin of error. it's possible that you figured it out and are excellent at using it, but it's also possible that you aren't using them correctly. and based on where you want to be in terms of bodyfat i would say you are female, and i would also say that most females tend to run pretty heavily on the side of err not in our favor when it comes to where we are. in other words, if you're on the line at all, you're a little more likely to err in the side of measuring higher bodyfat than you have. and i'm not trying to single you out at all, just noting that most women skew things like this out of their favor. and i do it too. so having an accurate and independent verification of this can help.

secondly, with so little weight to lose and fat being more of a focus than a number on the scale, how close are you eating to your maintenance calories? and have you been making sure that your calories burned is accurate for what you do on a weekly basis? because you shouldn't be eating more than a few hundred cals off of where you maintain. 500 off per day is probably too high for you. which means you're looking more in the range of half a pound a week [250 cals a day], which means that unless you're scale is quite accurate, it's going to take a bit to see progress.

CLF748 SparkPoints: (2,188)
Fitness Minutes: (2,022)
Posts: 53
5/7/13 7:15 A

I am a bit confused on finding balance between eating low-cal to lose weight and eating enough calories to support my very active lifestyle. I only need to lose 20 lbs, but my body fat is way too high. I feel that since I eat low-cal, I have inadvertently trained my body to hoard fat for fear that it will be starved. Now I eat the proper amount of calories, I am not binging, and I have energy again, but am no longer losing weight or body fat. I purchased a fat caliper and I am 30%... I would like to be 25% at the very most, but 18% would be ideal in my opinion.

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