Scared to up the calories

[Cbelle33]

I sporadically post here and have yet to take the advice given due mostly to pure fear. I desperately want the look of the Oxygen type women but I think fear of doing what it takes is holding me back. After years of thinking lower calories to lose weight (1200-1500) I can't quite wrap my brain around upping htem to 1800-2000 or maybe even more. So recently I went looking for a personal trainer. The workout was good but I was frankly shocked to hear her tell me to eat 1200/day. The owner jumped in and agreed I needed more but she only upped me to 1400/day. Ratios being 40/40/20. Also, the advice was lifting with the trainer 2x week and cardio as often as possible, even 7 days a week for min 20 mins-max 60 mins. Seemed like the exact opposite of what I hear here. I may be afraid to up my calories but I really think that is what I need to do. I am tired of being hungry constantly, even immediately after a meal, and especially in the middle of hte nite. To me, that screams that I am not getting enough calories. I also think I need to lift more than 2x per week. Here's what I'm thinking to start with:

M- Full body weight workout
T- 1 hr cardio
W- trainer (I paid for 2 more sessions so I might as well use them even if I don't necessarily agree with her)
Th- Off
F- trainer
S- 1 hr cardio
Sun- 1 hr cardio

Eating-wise, 1800 calories/day but I'm not sure on the ratios I need. I'm starting out at 140 lbs, 5'5, 24 years old, approx 19% bf (will know for sure on Wed when trainer measures me). I would like to aim for 12-15% body fat. I've looked at the training and diet plans on this website. Is it really true 2 days of cardio is all I would need? It just doesnt seem enough. And frankly, the diet plan confuses the hell out of me. I need it spelled out more simplisticly I guess.

[bombflower]

Wow. You definately need more than 1200-1400 calories in your body. And the ratios your trainer gave you aren't exactly great, imho.

I think you should aim for a (p/c/f) 40/30/20 split if cutting or maybe something like 40/20/40 or 40/20/30. Keep the protein high, carbs and fats moderate, but keep the carbs lower than the fats. In my experience, that is what works best, but all people are different, so you'll need to play around a bit to see what works for you.

I also think that you are doing too much cardio. 1hr 3 times a week seems like a bit much. You'd be better off doing HIIT for 20-25 minutes a few times a week. It's a great cardio workout.

By the way, what are your goals? Are you looking to gain muscle at all? Or just lose fat?

Try assessing what your goals are so it will be easier for you to come up with a plan that is going to work for you.

In the mean time, you should also check out a few workouts/diets on the site here.

12-Weeks to fat-burning (the workout)
12-Weeks to fat-burning (the diet)
13-Weeks to hardcore fat-burning (the workout)
13-Weeks to hardcore fat-burning (the diet)

And I've never fully checked this one out, but its a self-assesment sheet on nutrition. Maybe it could help. self-analysis

Hope this helps! [img]/forum/images/graemlins/smile.gif[/img]

[Cbelle33]

what exactly are the difference between the 13 week and the 12 week programs?

I'm thinking that assuming I give up this trainer after this week (I've paid for two more sessions), this is what a workout week would look like based on the suggestions above and what I've seen around here:

M- chest/shoulders/tris
T- HIIT
W- back/bis/abs
Th - HIIT
F -Legs and abs
S- HIIT
Sun- Off

Out of curiosity, the suggestions on this board are for pretty hard core body builders. What if someone just wanted to look more cut than a Fitness magazine model but less than an Oxygen model? Does that change the recommendations any?

Also wanted to add taht today my ratios came out 44/33/23...pretty close I guess to your suggestion. However, the calories were only 1472.

[JV1311]

Up them. It works. I have the *worst* metabolism, and when I upped from 1,500 to around 2,000 is when I really lost body fat and lost the 50lb I needed to lose.

As for cardio, I do a bit more than most people here do, but still not the insane amount they recommended you do. I usually do 2 HIIT 20m sessions after lifting, and 3 longer sessions on the days I don't lift. After doing legs and on the day after, no cardio whatsoever. You need a rest day, at least once a week.

Also, full body every other day will not allow you to get the necessary rest. If you are gonna do a full body workout, try Monday and Thursday, not Wednesday. Skip 2 days.

[DJ Blaze]

Honestly you need to talk to a therapist or psychologist. It sounds like you have an eating dissorder (beleive me i know from experience).

[Jenn]

Don't be afraid to up the calories.

Did you lose weight on the lower cal diet?

Remember to up them slowly so your body can handle it.

Are you eating 6 meals a day or more?

Can you post a typical day's food?

"Hardcore" isn't a body type, I think it's more the effort you put into your workout.

[bombflower]

[ QUOTE ]
Honestly you need to talk to a therapist or psychologist. It sounds like you have an eating dissorder (beleive me i know from experience).

[/ QUOTE ]

DJ, I think that comment was a little un-called for.

It isn't easy for all people to grasp that fact that you need to eat more.

I think most people are scared/worried at first when they're first told they should up their calories/food intake when almost everywhere else people will tell you that you should eat less to reach your goals.

[JV1311]

Yeah, this is especially hard for women.

[Tuf]

Hi and welcome to ABC, Cbelle! [img]/forum/images/graemlins/smile.gif[/img] The other women have given you great advice, so I don't have much to add except for personal experience. When I first started here at ABC, I felt some of the same fears you are describing. I too wanted the fitness model look, but was reluctant to bulk (increase my calories and put on weight). Thankfully, Venom and OldSchool helped me to realize that in order to look like those women, I needed to put on some more muscle. I just finished my second bulk and I was getting close to 3,000 by the end. In the past few months I have gained a little over 7 lbs of muscle and lost a little over 3 lbs of fat. Before ABC, I probably never would have believed it if someone told me that was possible while eating that many calories per day, but now I know it is. Bombflower's first post was full of great information. Let us know if you have any questions or need more suggestions or support! [img]/forum/images/graemlins/smile.gif[/img]

[Cbelle33]

Ok, here's a typical day for me eating wise:

1- 6 egg whites with lowfat cheese, oatmeal with soymilk and blueberries (my biggest meal of hte day)
2- apple and peanut butter
3- tuna on a salad, maybe a little gorgonzola cheese to liven it up
4- cottage cheese and piece of fruit
5- chicken on a salad

I lift 3 days a week and do cardio at least 3 days a week but I flip flop around on how much cardio I need....same as the diet...my latest thing is doing 6 days of cardio in addition to the weights. I know what reaction I will get from that! My ratios seem to be 30/40/30 most days.

As for the eating disorder, I sure I have one...maybe not a traditional anorexia or bulimia but there is no way my obsession with eating and working out and panic attacks about if I'm doing the right thing (diet or workout plan) are normal. I HATE thinking about it all the time and my husband hates it even more. I've read so much different info out there on what to do and it all contradicts itself. There's a website for every type of concept out there...more cardio, less cardio, heavy weight, light weights high reps, low carb, high fat, low calories, high calories etc. Its no wonder I'm confused. Its all about taking a leap of faith and deciding who is right or which idea is right and just doing it. Just when I think I've decided which is right for me, I find something I like better.

On a side note, Jenn, your body is exactly where I'd like to be basing that on the pic in your signature. Your arms look great!