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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Diet Discussion Board
 Help me with a new diet
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| Author | Topic: Help me with a new diet | ||
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Novice 
Posts: 1 |
I am a 27 year old female, 5"4, and 155 pounds. I do not work out on a consistent basis, due to time constraints of my job. When I do work out, I do cardio for about 45 minutes and a weight training program for about 40 minutes. This happens at least twice per week. Otherwise, I take longs walks from home. My eating habits are horrible because I do a lot of shift work. Due to this, I end up eating at all sorts of weird times. I seriously need motivation and energy. I would like some help with a reasonable diet that I can stick to... Any suggestions? Much help would be appreciated. My goal is to lose weight, at least 20 pounds. I am aware that for my age and height that this is necessary. Also, what should my caloric intake should be per day, as well as my protein/fat/carbo breakdown should be?    | ||
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Amateur Bodybuilder 
Posts: 66 |
You can figure your daily caloric intake by multiplying your weight by 15. This should give you your maintenance calories. In order to lose weight, you want to reduce your calories by no more than 20%. This should give you a multiplier of 12. Aim to lose 1 to 1.5 pounds a week. If you are losing less than 1 pound a week, adjust your daily calories downwards by 250. If you are losing more than 2 pounds a week, adjust your daily calories upwards. As each person is an individual, you should play around with the ratios until you find something that works for you and that you can stick with. Keep in mind that weight loss is the result of a caloric deficit so your protein/carb/fat ratio is less important than your calories consumed. Don't forget the importance of exercise in weight loss. If you can't get to the gym more than once or twice a week, make those days count. Try circuit training with little rest between sets: You get the benefits of weightlifting and aerobics. ------------------  |
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posted November 27, 2000 02:09 AM