BG Fitness Fanatics II: We Work Out

[Airenn]

I will google all these things tomorrow, folks, thanks!


I do hip abduction a lot. I get stretch and thigh work out.

[Ghost_Wheel22]

Captains Chair is toptier from what I've seen but I've don't do much ab work since V-tapers never did it for me. Plus my body just does much better with a thicker bearmode build.

[Moss]

What are good workouts for the lower abdomen? I've been doing crunches and the top half of my stomach is getting toned, but the lower half is still lil pooch.

surprised no one mentioned it but you can't spot-target fat loss. doing lower ab workouts will not burn fat off of your lower abs. only way to get rid of it is to lose body fat

the lower ab workouts will make your lower abs stronger, but they won't be visible until you decrease body fat %

[Moss]

Captains Chair is toptier from what I've seen but I've don't do much ab work since V-tapers never did it for me. Plus my body just does much better with a thicker bearmode build.

thank god my gf likes a little stomach pudge because I would have to get to a stupid low bodyfat% to lose it

[FNH]

surprised no one mentioned it but you can't spot-target fat loss. doing lower ab workouts will not burn fat off of your lower abs. only way to get rid of it is to lose body fat

the lower ab workouts will make your lower abs stronger, but they won't be visible until you decrease body fat %

I am guilty of only reading the first sentence

[Ghost_Wheel22]

I wanted to point it out but I really couldn't think of a way to do so without sounding like a real asshole. Things like "toning" and "spot-reduction" give me heartburn at this point.

thank god my gf likes a little stomach pudge because I would have to get to a stupid low bodyfat% to lose it

Not so much pudge but just by having a much thicker core. I can still sport a bit of my adonis belt and decent abs after a cut but pudge up to 20% also looks okay enough to not feel totally disgusted topless.

[Ksandra]

Ok so I made it through the first week and I did manage to lose a little over a pound. Official weight on Monday was 172.6 and I am down to 171.2. Hurray....~36 more weeks to go to reach my goal (135). I want to make sure I am clear on some areas, so I can keep on track.

The myfitnesspal has set me to a 1270 a day calorie intake. I took some advice here (thanks!) and while I've been working out, I haven't logged it and kept myself under the 1270 count (using the exercise as a boost). The goal hasn't been too bad and several days I've been under (yesterday I ate 1043). I got my food scale and that has really helped me figure out portion sizes. I try to eat lighter at lunch because my dinners tend to be bigger. I am also sooooo busy at work that I can't think about food instead of at home, so it's better to have the "hungry hours" then.

With that said something weird happened today. Hubby wanted to get In n' Out, so I had him order me a protein burger w/ fries (will use mustard instead of ketchup). It put me at -5 for my intake for the day, but considering I was under 200 yesterday I figured it'd be ok. While he was out I went to give my weigh-in above, and put it into the app. Suddenly, the app changed and said my goal was now 1290 instead of 1270 meaning I am 15 calories under.

Why would the calories increase?

Also, it inspired me to find out just how much food I am allowed to eat without gaining. Because let's be real, sooner or later, I will go out to a regular restaurant. If I have any kind of "cheat day" I don't want it to have me gain weight, but at most just maintain it.

Would this be the BMR?

According to bodybuilding.com my BMR is 1529. So does that mean I could eat about 1500 calories in a random day and not gain?

[Hushigoshi]

In a nutshell,

Correct.

Your estimated BMR is theoretically how many calories your body needs to consume to maintain your current weight. There are many factors that change this number; hormones being a big one.

[Ksandra]

In a nutshell,

Correct.

Your estimated BMR is theoretically how many calories your body needs to consume to maintain your current weight. There are many factors that change this number; hormones being a big one.

ok thanks. So I'll make sure to stay under 1500 just in case mine is lower Is there a way to get a more accurate answer on your BMR? How often does the BMR change? Like should I mentally update the amount every 5 lbs or something?

[Ksandra]

Multi-posting: suck it

I am so confused.

So I went to the MFP website forum to see what kind of info they had there, and I think I haven't been eating enough or something. Ugh.

So, when I set the calorie counter I put my activity as sedentary because while I get up and around at work, I sit on my ass a good portion of the day on weekends and when I get home at night. I also put it to lose a pound a week, and it set my goal at 1270. But reading the forums people are saying a lot of people put that category and it's wrong. I even checked again and they list lightly active for teachers. But if I pick that it wants me to eat 1490 calories er day. Which seems wayyyyyyyyyyyy too close to the maintain weight calories.

Now, obviously I can go under w/e amount they give, BUT people keep talking about starvation mode under 1200, which I have done one day, and got very close another. I didn't feel like I was starving, but it sounds bad they way they were describing it.

So...what should I set my goal to? Keep it at the 1290? Increase it? HALP

I hate this shit. ;;

[Zetanio]

http://www.bmi-calculator.net/bmr-calculator/

[Zetanio]

The difference between MFP and that one for me is about 250 kcal a day. The one I posted is the one I trust and it's the higher one.

Split the difference if you're really worried but I really can't imagine your BMR being THAT low. 1200-1400 was the daily intake for most of the women at the facility I went to.

[Zetanio]

The difference between MFP and that one for me is about 250 kcal a day. The one I posted is the one I trust and it's the higher one.

Split the difference if you're really worried but I really can't imagine your BMR being THAT low. 1200-1400 was the daily intake for most of the women at the facility I went to.

I should also add that some of them were immobile and otherwise sick as fuck. 1200 is the bottom of where you should ever be.

[Hushigoshi]

Also. BMR is taken "at rest". So if it says like 1450 BMR that's how much you need to eat in a day to stay where you are IF YOU NEVER GET OUT OF BED LIKE EVER.

But you don't do that; you get up, you move through out the day. That's where your TDEE comes into play (Total Daily Estimated Expenditure).

Your "seditary" lifestyle adds about an additional 350 calories burned in a day, which added to your BMR gives you a TDEE of about 1800 calories.

If you want to lost a pound a week, you need to create a 3500 calorie deficit in a week, or 500 calories a day. So if you eat 1300 calories (500 less than your TDEE) you will hit those numbers.

[Ksandra]

The difference between MFP and that one for me is about 250 kcal a day. The one I posted is the one I trust and it's the higher one.

Split the difference if you're really worried but I really can't imagine your BMR being THAT low. 1200-1400 was the daily intake for most of the women at the facility I went to.

Using your website it says:

You have a BMR of 1525.75

I put in as female 5' 2" 171 lbs.

[Zetanio]

Using your website it says:

You have a BMR of 1525.75

I put in as female 5' 2" 171 lbs.

Yep. So if you eat 1525 calories a day and literally don't move. You'll stay the same weight.

Eat 1400 a day. Move a bit. It'll work.

EDIT: What Hushi said much more elegantly. 1300 works too, I was assuming 450 cals extra burned but w/e.

[Ksandra]

Also. BMR is taken "at rest". So if it says like 1450 BMR that's how much you need to eat in a day to stay where you are IF YOU NEVER GET OUT OF BED LIKE EVER.

But you don't do that; you get up, you move through out the day. That's where your TDEE comes into play (Total Daily Estimated Expenditure).

Your "seditary" lifestyle adds about an additional 350 calories burned in a day, which added to your BMR gives you a TDEE of about 1800 calories.

If you want to lost a pound a week, you need to create a 3500 calorie deficit in a week, or 500 calories a day. So if you eat 1300 calories (500 less than your TDEE) you will hit those numbers.

Using this it would put me at 1375.75 which is way higher than what the MFP gives me.

Should I have the amount reset to maybe 1330 a day in case of body differences?

[Ksandra]

Also is the starvation thing under 1200 legit? Should I force myself to eat after dinner if I don't hit that mark?

[Hushigoshi]

Starvation mode is a marketing ploy

[Zetanio]

It is a marketing ploy but eating less than that may make you more tired. It did in my case. When I dipped below 1300 or so when I was at my max weight (Over 300) I was exhausted all day. My sweet spot is between 1600-1800 a day. 2000-2100 still loses a bit. 2400-2600 if I hit the gym really hard but I never like eating that much anymore.

YMMV with all this shit, you should probably hit up a doctor and get them to do an actual test. Bit more accurate than online stuffs.