newbie diet help

[tswife]

I posted my questions about my diet on the wrong forum. I needed to know how many calories I needed to support the training and the exercise tha I am doing. I do 45 in of cardio 5 dyas a week and lift 4 days a week and from the responce in the other forum I am basically starving my body and need more calories and protein. I am 5' 7" and 150 and have a 25% body fat. I am wanting what we all want. To put on size and lose the fat. I eat 5-6 small meals a day and have an occaional diet pop. I do think from readin that I drink too much milk an ddairy products. But I am still only taking in 1000-1200 cals a day. Any suggestions?

[redsquirrel]

Here's a good rule of thumb: multiply your bodyweight by 9. This number is how many calories you need to maintain your current body weight/fat level. This number is 1350. So, without doing anything you're already at a -150 calories for the day. You add cardio and/or weight training to that and you're now at a deficit of about 400.

I think your problem is similar to many. You may be burning muscle, which is making it that much harder to put on mass and lose fat. Your body is burning muscle for energy.

Everyone wants to put on muscle and burn fat. They seem to go hand in hand. Obviously the more muscle you have, the more fat you will burn, as long as you are eating properly.

In looking at your other post,your diet is lacking protein. This I think is the main reason you have been unsuccessful up to this point. If your muscles don't have the required nutrients to support your level of activity, you will burn muscle.

That being said,your body is in no way ready for any AAS. You need to get a sound diet down as well as lose BF. Ultimately, since you are not eating right, if you would do a cycle of whatever, it could possibly just lead to putting fat on top of fat. You're just. not eating enough calories to support what you're doing now. True the AAS may help you maintain some of the muscle you are burning while on cycle. But then it and your money would be wasted through improper diet.

[asvedarsky]

Think of your working out as just an adaptation process. You give your body cardio and it will adapt to cardio. Obvious right. Well us the same logic when designing your training and diet program. If you want smaller, aerobic muscles that burn fat. keep doing the 45min per day of cardio. If you want muscle give the body resistance training. About 45 mins of intense training with the muscle under load or tension 45 to 60 seconds each set. Rest a minute and do another. If your workout is intense enough you should have a strong enough hormonal response that your body will begin to release the fat and naturally burn the muscle. If you start getting into the cycle of too much cardio it becomes anti-productive to building muscle. Remember that its not in the gym that you burn the most fat anyway. It's the 23 hrs that you're outside of the gym

[Shibby]

what's with the pic, did you mean to randomly just throw it in here?

[THE BOUNCER]

bwhahaha. what in the blue fuck..

[INTIMID8OR]

Have we just been punked ...

[tswife]

What do you recommend the ratio to be for protein per pound of body weight? I have read anywhere from 0.8 to 1.2 grams of protein per pound.

[redsquirrel]

At LEAST 1 gm per pound. When it's time to gain some mass, at least 1.5-2gms.

Right now you will be fine with 1-1.25gms per lb of BW, but no less.

[tswife]

THanks for all your help!