i have never seen so much nonsense in my entire life, please do not listen to most of these people. I am a NASM Certified Personal Trainer, lots of myths in this thread...it is amazing that people are saying carbs will drive your weight up or don't eat bread that is utter bs.
If you are cutting you don't change to lighter weights higher reps....another myth, your meals don't have to be 100% clean who likes to eat tilapia and chicken all day.....
EXERCISE
to anyone trying to cut weight here is what you need to do. Since most of you are beginners you need to start a full body, weight routine. One that I like is AllPros seen here
http://forum.bodybuilding.com/showth...hp?t=155009423
On your off days (4 days per week) do cardio....
NUTRITION
as far as nutrition you want to calculate your BMR
do that here
http://www.calculatorpro.com/calcula...mr-calculator/
Once you find your BMR (that is how many calories your body burns if you laid in bed all day, how much your body uses just to be living)
you need to multiply it depending on your life style
This Activity Factor is the TOTAL cost of living, NOT JUST TRAINING. If you train 1 hr a day - CONSIDER WHAT YOU DO THE OTHER 23 HRS! It includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
After that you will get another number, take this number and multiply it by .20%, now subtract
EX
I get 1500 BMR....I am moderately active so 1500 x 1.5 that gives me 2,250 THIS IS MY MAINTENANCE!!! Meaning I would stay the same weight if i maintained a moderately active lifestyle if i ate 2,250 calories a day. But since we want to lose weight we take 2,250 x .20 that is 450.
2,250 (maintanance) - 450
1800 calories per day to lose weight
Now that we know our calories we are going to make a
http://www.myfitnesspal.com account (this is to track calories)
Here's what your diet should consist of
Protein- 1g per pound, 150lbs person needs 150 grams a day
Fats- FATS ARE NOT THE DEVIL, JUST LIKE CARBS! .45g per pound 150lbs person would need 67.5 grams
The remaining calories you can eat WHATEVER YOU WANT AND STILL LOSE WEIGHT!!!!
what does this mean? YES you can eat that pizza, eat that bread. you can eat that candy....AS LONG as it fits in your calories you can eat it! This also means you can eat it at ANY time you want, you have some calories left before bed, you want a pb & j sandwich...EAT IT! your body doesn't magically shut off when you go to sleep. Also post workout nutrition is irrelevant, as long as you get the 1g of protein per pound you are FINE!!!! It comes down to moderation and portion control
This applies to women and men, Women should train no different then men, and no women don't get bulky if they lift weights
This is called If it fits in your Macros or IIFYM, google it. Proven time and time again to be mentally beneficial to people, eating clean mostly just develops bad relationships with food.
below is my transformation