Thread: A little help please....

you'll have to find your bmr, google it, there are plenty of calculators on the web. Once you see how many calories you burn on a daily basis, cut 10% from that and you'll be on track calorie wise to burning fat at a safe pace.

At face value, that should help you drop 1-2 lbs a week so you'd be at your goal in 5-10 weeks.

Originally Posted by tander

38 yo female
5'7"
130
22%BF

I go to gym 6 days a week...
Alot of cardio....

What do I have to do to get to 120 lbs and reduce my BF...to a min safe lvl?

Looking for diet and workout ideas...

Hey there - at 130 lbs, you're already tiny, but I understand you want to be leaner. With the roughly 100 lbs lean mass you're carrying, you'll be about 16% bodyfat at 120, which is a nice, sustainable, athletic-lean look.

We'll need to figure out what you're eating now. Kindly go to FitDay - Free Weight Loss and Diet Journal or whatever diet tracker you're using and post back with your average calories and macros (grams protein, carb and fat). Post what and how you're currently eating, too, so we can offer suggestions.

You're doing a LOT of cardio. What is your lifting like - how often do you lift weights, and how heavy are you lifting. Maybe give us an idea of your workouts.

Originally Posted by rezstyle

you'll have to find your bmr, google it, there are plenty of calculators on the web. Once you see how many calories you burn on a daily basis, cut 10% from that and you'll be on track calorie wise to burning fat at a safe pace.

Please don't drop your calories below your BMR. I don't think rezstyle means for you to do this, but just to be clear. There's no real need to find a BMR calculator. Your maintenance is likely in the ballpark of about 15 x your bodyweight in lbs. To drop weight, you'll have to eat less than this. What we need is to see how many calories YOU are eating, now. A calculation won't do this for you; you need to track your intake and see what your maintenance actually is.

Originally Posted by rezstyle

At face value, that should help you drop 1-2 lbs a week so you'd be at your goal in 5-10 weeks.

rezstyle meant well, but a 10% reduction in calories won't drop 1-2 lbs a week off you. Your maintenance calories are probably around 2000 a day. 10% less drops you down to about 1800, and will create a deficit of 1400 calories a week - basically one pound every 2.5 weeks.

Let's see your routine and diet, tander.

i agree with Built. need to know more about your lifting. dont be afraid of it. a lot of women do minimal lifting because they think they might bulk a bit and look too muscular. this is a common myth. muscle burns fat.