Sport Help! how many calories do I REALLY need?

Sport Fitness
Trainer Lynn said:
I'd like to know your opinions on what needs changed, Wild.
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I'd like to know what you think is good about that program

She's doing the same exercises 3 times a week w/o any variety of reps, half the exercises are completely useless, and there's an imbalance of work on specific muscles which I'm sure you know will lead to injury.

I may be jumping in on a thread that does not need any more imput, but it may help a little... if you are truly at 17% body fat... then you goal should not be fat loss (unless you plan on competing). You goal should be on muscle gain and keeping (slightly lowering) overall body fat %.
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As an educated trainer...do you honestly believe this girl is 17% bodyfat? Maybe she should post up her pictures so we can evaluate. I am sure she did get a 17% reading....but I am also sure that if it was taken by bioelectric impedance that it's way off, and even if it was done by calipers it's more than likely, still way off.

Perhaps we should also ask for clarification....Angelkae, how was your bodyfat determined? Bioelectric Impedance (hand-held device) or by calipers...and if by calipers, was it an actual 7-site or just a 3-site reading?

You should be eating around 1800 calories per day and doing varying cardio intensities throughout the week. I'd also rather see you do a split routine than all of that at once. I'd also rather see a Pyramid routine that 3 sets of X. Some of the exercises you can ditch altogether.
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I completely disagree w/ the pyramiding, and given that it appears Angelkae is slightly new to weight training, I think she made a good choice doing a full body routine...it just needs to be put together better.

BTW, Angelkae, there is a great full body program in the training sticky's on my site, if you want to check it out while you're there. Many girls have had a lot of success w/ the program :)
 
I just saw her pictures...I don't believe that's 17% :)
 
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Angelkae said:
Are these the photos you saw?

http://training.fitness.com/forum/showpost.php?p=75081&postcount=25

They were taken about 6 weeks ago. Not incredibly accurate... I have lost 3 more pounds according to the scale, and IMO have put on a bit more muscle. okay so maybe that's not a big difference. lol

So what bf% do you think I'm at?
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Hey, your stomach looks a lot like mine! Did you notice a bigger bulge after you started working your abs? My upper abs have gotten noticible but my lower abs seem to be behind a layer of fat and pushing it out. I'm just mentioning it because on your picture quotes it says your not happy on your stomach. I think that you probably (like me) have gotten better abs now but will still have to lower your bf before you can see them really well. Although for the record I do think you have a nice tummy.

I'll throw a number out there for your bf% only because I've recently found out mine was 21%. You are skinnnier/toner than me at the butt and thighs and very toned at the arms so I would think that your bf is at 16%-15%? That's just off the top of my head though :eek:

~Nicole
 
calcium said:
Hey, your stomach looks a lot like mine! Did you notice a bigger bulge after you started working your abs? My upper abs have gotten noticible but my lower abs seem to be behind a layer of fat and pushing it out. I'm just mentioning it because on your picture quotes it says your not happy on your stomach. I think that you probably (like me) have gotten better abs now but will still have to lower your bf before you can see them really well. Although for the record I do think you have a nice tummy.

I'll throw a number out there for your bf% only because I've recently found out mine was 21%. You are skinnnier/toner than me at the butt and thighs and very toned at the arms so I would think that your bf is at 16%-15%? That's just off the top of my head though :eek:
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My stomach is the last place I lose fat. When I started out, I disliked pretty much every part of my body. Now the only part I don't like is my stomach.

I didn't really notice a big bulge like you mentioned, but the shape of my waist has really changed. I just had my second baby in July, and when I started working out I was proprotionally smaller in the waist, about halfway between my chest and navel, and then below that I had a lot of weight and skin. I twas kind of a 'pooch', which is typical after pregnancy. I think the excess skin is still a problem, and makes me look less toned. But, that will shrink with time. I have lost a good bit of the weight, but it is still bothersome to me. Thanks for the compliment, though.

Thanks for your estimate of 16-15% (I would love it if that were right!), but I think Wild is saying that my bf% is definitely higher than the 17.8% number that the trainer at my gym gave. However, I should say that the trainer is also, like wild, a bodybuilder, and he saw me in person, and thought that the number is accurate. Either way, I'm just going to keep working on it.

Thanks so much for posting, I really appreciate your input on this! :)
 
wild said:
I just saw her pictures...I don't believe that's 17% :)
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Wild, what's the most accurate way to calculate body fat? The Caliper method? I am 5'1 @ 114 and what I got was 22% :( (when I was @108 I was at 14% according to the gym PT. Do those number sound right? I know w/out pic it's hard to tell.

I really want to lower it but I'd like to get an accurate number. I got this online by plugging some measurements...
 
Moonbeam3 said:
Wild, what's the most accurate way to calculate body fat? The Caliper method? I am 5'1 @ 114 and what I got was 22% :( (when I was @108 I was at 14% according to the gym PT. Do those number sound right? I know w/out pic it's hard to tell.

I really want to lower it but I'd like to get an accurate number. I got this online by plugging some measurements...
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Most people have their body compositions tested via caliper. As long as the person performing the test on you is properly trained, it is the most accurate of the less expensive options.
 
I should just have a PT from the gym take it. I know there is one who is a former body builder (female) at my gym, maybe I can get her to take it for me.

Is that how you had yours?
 
Moonbeam3 said:
I should just have a PT from the gym take it. I know there is one who is a former body builder (female) at my gym, maybe I can get her to take it for me.

Is that how you had yours?
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Nope, I have had mine done twice, but it was by Bioelectrical Impedance Analysis each time. The trainers are men, so they test their women clients this way. They both insured me that the device used was very accurate, because they often do caliper tests and then use the device to see how accurate it is. They said it is always accurate within 1%. But, that could have been a load of bull. lol

Next time, I plan to find a woman trainer and have a caliper test done.
 
wild said:
I'd like to know what you think is good about that program

She's doing the same exercises 3 times a week w/o any variety of reps, half the exercises are completely useless, and there's an imbalance of work on specific muscles which I'm sure you know will lead to injury.

As an educated trainer...do you honestly believe this girl is 17% bodyfat? Maybe she should post up her pictures so we can evaluate. I am sure she did get a 17% reading....but I am also sure that if it was taken by bioelectric impedance that it's way off, and even if it was done by calipers it's more than likely, still way off.

Perhaps we should also ask for clarification....Angelkae, how was your bodyfat determined? Bioelectric Impedance (hand-held device) or by calipers...and if by calipers, was it an actual 7-site or just a 3-site reading?

I completely disagree w/ the pyramiding, and given that it appears Angelkae is slightly new to weight training, I think she made a good choice doing a full body routine...it just needs to be put together better.

BTW, Angelkae, there is a great full body program in the training sticky's on my site, if you want to check it out while you're there. Many girls have had a lot of success w/ the program :)
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Hey, just saw this response. Thanks for your input.

I will take some pics tonight, when my hubby gets home he can take them.

As I said to Moonbeam, my body comp was taken by BIA.

I'll look for the thread you mentioned. Thanks.
 
calcium said:
You are skinnnier/toner than me at the butt and thighs and very toned at the arms so I would think that your bf is at 16%-15%?
~Nicole
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This woman had her bodyfat tested by DEXA....which is the gold standard in bodyfat testing.

She was tested at 14% bodyfat.

14.jpg
 
Angelkae said:
Nope, I have had mine done twice, but it was by Bioelectrical Impedance Analysis each time. The trainers are men, so they test their women clients this way. They both insured me that the device used was very accurate, because they often do caliper tests and then use the device to see how accurate it is. They said it is always accurate within 1%. But, that could have been a load of bull. lol

Next time, I plan to find a woman trainer and have a caliper test done.
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It is a load of bull. That is the most inaccurate measurement of bodyfat available.
 
wild said:
It is a load of bull. That is the most inaccurate measurement of bodyfat available.
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So should I go back and demand an accurate assessment? lol... wait, I don't wanna get kicked out of my gym... lol.

I read your thread about "Constructing a full body routine" on the other site... looks good, but I don't know how to do half of those exercises so it will take some time to adjust, lol.

You said something about an imbalance of work in a previous post... could you elaborate?
 
Angelkae said:
So should I go back and demand an accurate assessment? lol... wait, I don't wanna get kicked out of my gym... lol.
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what would be the point...it's still going to be inaccurate.

If you want to track progress...track your BW, take measurements, use the mirror and how your clothing fits, and whether you are gaining and/or maintaining strength in the gym....if you are eating submaintenance and losing strength (not lifting the same weight you lifted last week) then you know you're losing muscle.

I read your thread about "Constructing a full body routine" on the other site... looks good, but I don't know how to do half of those exercises so it will take some time to adjust, lol.

You said something about an imbalance of work in a previous post... could you elaborate?
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There is a sticky as well w/ video of all exercises.

Almost every muscle has an antagonist....i.e. chest/back, quad/ham ....if you work one muscle more and the antagonist less, then eventually you're going to get a strength imbalance...some muscles get tighter, some get weaker...any kind of imbalance is going to lead to injury and/or compensation somewhere in your movement pattern.
 
Moonbeam3 said:
(I'm not sure how I like the way that looks...)
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What's that supposed to mean? It wasn't posted to see if anyone liked it or not. It was posted to show an accurate bodyfat level.:)
 
I know LOL, it's just that it's very lean...goes to show you that they're not very accurate at the gym. I did not look anything close to that when they told me I was at 14%!!!
 
Moonbeam3 said:
I knew when I typed that I was gonna get it!:eek:
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lol

...........
 
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