Taking it to the next level (help)

[AmDevil]

I have lost a significant amount of "weight" during the past 2 months..
I've alternated weight training, walking, and kickboxing for a month and feeling great..

I used to cover my body with my university hoodie, now I can comfortably walk around with shorts and a tucked in shirt..

I need to start perfecting everything, and I need your help fixing my macros.. just as an example here's what I ate today:

Total: 1,730 calories
Fat: 32.4g
Carbs: 203.2g
Protein: 230.7g

I am weigh 229lb, and I'm about 5'8" tall..

 

[Built]

Hi there! Good job so far - how about you read the link in my sig about getting started.

 

[AmDevil]

Built,
Thanks for your valuable guidance, I was really hoping that you'd reply!

I'm not sure if I have the "right" portions of macros.. I'm losing inches off my waist, my friends are telling me I lost a lot of my belly, and I'm noticing my posture is becoming better..

I love to do a lot of cardio (45-60mins), rest, hit the weights (high reps low mass).. Since I started to feel lighter, I take walks/jog for an hour once or twice a week..

I take fat burners once or twice a week (redline OR Hydroxycut), multivitamins, fish oil, and protein isolate)..

I need to start more intense workout, and perfect my macros..

Any input is truly appreciated!

 

[Built]

Built,
Thanks for your valuable guidance, I was really hoping that you'd reply!

I'm not sure if I have the "right" portions of macros.. I'm losing inches off my waist, my friends are telling me I lost a lot of my belly, and I'm noticing my posture is becoming better..

I love to do a lot of cardio (45-60mins), rest, hit the weights (high reps low mass).. Since I started to feel lighter, I take walks/jog for an hour once or twice a week..

I take fat burners once or twice a week (redline OR Hydroxycut), multivitamins, fish oil, and protein isolate)..

I need to start more intense workout, and perfect my macros..

Any input is truly appreciated!

We'll talk more about your training in a bit, but for now, I'd like you to read "basically training" on my blog and start lifting BEFORE you do cardio, not after. Got Built? » Open Source Fitness - Get started here

I'd also like you to pretend from now on that exercise burns exactly zero calories. I don't want you to think you're going to exercise off the weight. It's a horrible way to do it, and for women, it often just makes us hungrier. Effects of exercise intensity on food intake and appetite in women -- Pomerleau et al. 80 (5): 1230 -- American Journal of Clinical Nutrition

First and foremost, let's get the make-or-break portion worked out - your diet.
Total: 1,730 calories
Fat: 32.4g
Carbs: 203.2g
Protein: 230.7g

How do you feel on these calories and these levels of protein, carb and fat? Hungry, or comfortable? How much fibre are you eating? And do you carry your weight like an "apple" - in the middle - or a "pear"?

 

[AmDevil]

How do you feel on these calories and these levels of protein, carb and fat? Hungry, or comfortable? How much fibre are you eating? And do you carry your weight like an "apple" - in the middle - or a "pear"?

I feel fine, no signs of low blood sugar, no tiredness, no bad moods.. Enough energy to lift weights and carry on my everyday life..

Most of my weight is in my midsection, so I guess I'm an apple

I am in my best diet days, I feel balanced and my metabolism is at it's peak.. so I'm inclined push myself a little bit more (diet and/or weights) but don't know what to do..

Thanks again, I'm really glad I'm doing this again with x100 determination!

 

[Built]

Wonderful!

I have anecdotal evidence that suggests to me that women who are "apples" may respond better to a "volume" approach to dieting (us pears often prefer a higher fat and protein paradigm).

You will likely feel good on a diet that focuses on protein and "fullness-factor" foods: fibrous veggies and fruits such as berries that are low in sugar and high in fibre.

I would suggest that you bring the fats up a smidge - the "usual" guideline I offer is a half a gram per pound lean mass as a baseline. You can "pay" for the extra fats with a bit of your carbohydrate so the calories don't change.

If you don't know your lean mass, use 80% of your "pipe dream" weight as an approximate - it'll be close enough.

For example - at 5'8" tall, if you could snap your fingers and instantly be what you think of as "slim and in good shape for the beach", for most women that "pipe dream" puts them at roughly 20% bodyfat - healthy lean for a woman.

If that number for you is 150 lbs, take 80% of this, or roughly 120 lbs as your "guesstimated" lbm.

Your protein is clearly sufficient - but I'd recommend bringing the fats up a smidge, to say 60g or so (if your numbers are similar to what I've offered).

Also, if you're not already taking it, I would suggest investigating fish oil. I take 10g of wild salmon oil daily for the 3g of EPA/DHA provided. I find this helpful for appetite control (I take a few before meals), and they may help improve insulin sensitivity, mood and even joint pain.

Have you read the articles I linked you to on my blog?