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From: Amelia on 10 Aug 2005 19:23
I'm 21 5'4" 105 pounds
I work out about 40 minutes a day 20 minutes of cardio and 20 minutes
of either legs or arms strength training. I've always been kinda
flabby.
I never seemed to be able to tone anything and I recently read that if
you're not getting enough calories you can lose muscle, regardless of
strength training. So I tried to increase my calories but now it seems
I'm just getting flabbier. I don't even knwo how many calories I should
get. One website said about 1700 another 2035. Can anybody help me?


Amelia

From: Spammers_Should_Be_Shot on 10 Aug 2005 20:09

"Amelia" <Necropiggy(a)aol.com> wrote in message
news:1123716188.379652.42070(a)g47g2000cwa.googlegroups.com...
> I'm 21 5'4" 105 pounds
> I work out about 40 minutes a day 20 minutes of cardio and 20 minutes
> of either legs or arms strength training. I've always been kinda
> flabby.
> I never seemed to be able to tone anything and I recently read that if
> you're not getting enough calories you can lose muscle, regardless of
> strength training. So I tried to increase my calories but now it seems
> I'm just getting flabbier. I don't even knwo how many calories I should
> get. One website said about 1700 another 2035. Can anybody help me?
>
>
> Amelia
>

To determine what would work best for you we need pictures. When you say
"flabby" what exactly do you mean (i.e. stomach "pouch", saggy rear, big
thighs, etc.)

Once a visual inspection is done an appropriate diet/exercise program can be
designed.



From: Bob Garrison on 10 Aug 2005 20:26

"Amelia" <Necropiggy(a)aol.com> wrote in message
news:1123716188.379652.42070(a)g47g2000cwa.googlegroups.com...
> I'm 21 5'4" 105 pounds
> I work out about 40 minutes a day 20 minutes of cardio and 20 minutes
> of either legs or arms strength training. I've always been kinda
> flabby.
> I never seemed to be able to tone anything and I recently read that if
> you're not getting enough calories you can lose muscle, regardless of
> strength training. So I tried to increase my calories but now it seems
> I'm just getting flabbier. I don't even knwo how many calories I should
> get. One website said about 1700 another 2035. Can anybody help me?
>
>
> Amelia

http://www.stumptuous.com/weights.html


From: Blair P. Houghton on 11 Aug 2005 01:47
Amelia <Necropiggy(a)aol.com> wrote:
>I'm 21 5'4" 105 pounds
>I work out about 40 minutes a day 20 minutes of cardio and 20 minutes
>of either legs or arms strength training. I've always been kinda
>flabby.
>I never seemed to be able to tone anything and I recently read that if
>you're not getting enough calories you can lose muscle, regardless of
>strength training. So I tried to increase my calories but now it seems
>I'm just getting flabbier. I don't even knwo how many calories I should
>get. One website said about 1700 another 2035. Can anybody help me?

At 105 lbs, 1700 is probably maintenance and may be a
weight-gain level.

Starvation mode, where protein is burned faster (fat
is still burned but the loss of muscle makes the result
unpleasant) happens at calorie deficits above 800-1000
calories. You'd probably have to get your daily intake
to 800 calories or less to be near that.

If you're losing more than 2 lbs per week, then you might
be in starvation mode.

If your weight isn't dropping, you're getting enough
calories. And if it's increasing, well, obviously
you're getting more than you want.

Aim for 1100-1400 calories per day and see if that doesn't
start you losing about a pound a week. As long as you're
eating protein and carbs in roughly equal amounts, and a
little fat (fat cals at maybe half of the protein or carb
cals), and you're exercising, you'll spare muscle and burn
off your flab.

The full-body workout seems okay, though you should
continue to mix up the resistance training so each body
part gets a day off between sessions (moderate cardio
for the legs every day followed by stretching, then do
arms/chest/back/shoulders in the weight room one day,
core exercises the next).

And don't get too down if you cheat on your diet.
Just track what you're eating diligently so you know
where the bumps in the graph came from. That will help
you evaluate whether the cheat is going to be okay or a
real problem you should avoid.

If your weight and bodyfat (buy a caliper if you have to)
remain stable over 3 weeks, try dropping another 200-400
calories, or adding another 30-60 minutes to your workout.

Your adipose tissue will shrink when you are in a moderate
calorie deficit. Your skin will retract a bit slower,
but it will retract, especially at your age.

--Blair
"Wish I knew this stuff back then."
From: Blair P. Houghton on 11 Aug 2005 01:51
Bob Garrison <bobg63(a)yahoo.com> wrote:
>
>"Amelia" <Necropiggy(a)aol.com> wrote:
>> get. One website said about 1700 another 2035. Can anybody help me?
>
>http://www.stumptuous.com/weights.html

The woman does have a point.

--Blair
"And I'd like to sharpen it for her
oh yest I would."
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