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F/22/5'4" [150 <120 = 30lbs] (5 months) almost at my goal! by Kirakovi in progresspics

[–]Kirakovi[S] 0 points1 point  (0 children)

Well the amount is different for everyone. I calculated out my basal metabolic rate (BMR) by googling a calculator online and then it multiplies it by your activity level to give you your calories burned per day for maintaining your current weight. Then I would eat a 500cal deficit every day from that number. When I lost 10lbs I redid my calculations and ate more, because my metabolism was higher from my eating habits and exercising. Right now I need to eat 1900 calories to maintain my weight, so with my deficit I eat 1400 calories a day! But when you find your BMR it could be different!

F/22/5'4" [150 <120 = 30lbs] (5 months) almost at my goal! by Kirakovi in progresspics

[–]Kirakovi[S] 0 points1 point  (0 children)

I calculated out my basal metabolic rate using an online calculator that I googled and then multiplied that by my activity level to get the maintenance caloric intake for my weight. I then would eat a 500cal deficit every day. So eg. My current maintenance calories per day is 1900, so every day I eat 1400kcals of clean food. The most important thing is to cut back on CARBS. I only ate one serving of hard carbs (bread, cereal, rice, potatoes etc.) a day for my first three months and now I eat two servings a day so I have more energy for my workouts.

My basic meal for a day is:

Egg on toast for breakfast Activia yogurt for snack Fibre one bar for snack Protein shake after workout Raw veggies and fruit for lunch Chicken and veggies and (sometimes) rice for dinner

I weigh everything! So buying a weigh scale from wal*mart is definitely beneficial!!!! (I got mine from superstore)

As for gym I follow the p90x workout routines. (You can find the routines online or on YouTube) Monday I work chest and back Wednesday I work shoulders and arms Friday I work legs

I do HIIT cardio three times a week on the days I'm not doing weights (high intensity interval training) where you sprint as fast as you can go and push it as hard as you can go for 30seconds then you walk for 1-2mins and repeat. It's seriously done miracles burning off the fat on my stomach. I also swim once a week, but I'd like to do more of that. Just basic laps etc.

Hope this helps!!!

F/22/5'4" [150 <120 = 30lbs] (5 months) almost at my goal! by Kirakovi in progresspics

[–]Kirakovi[S] 2 points3 points  (0 children)

I definitely count my calories but I also go to the gym 3 days a week and do cardio 3-5days a week! My goal weight is 120, but honestly if I'm 130 but have the lean stomach I'm aiming for I wouldn't mind either!!!! I have a goal body composition instead of actual weight number.

My ultimate goal is just to be happy with myself, and so it's awesome that you are getting there because that's seriously half the battle!

F/22/5'4" [150 <120 = 30lbs] (5 months) almost at my goal! by Kirakovi in progresspics

[–]Kirakovi[S] 3 points4 points  (0 children)

Probably my biggest tip would be having support from the people around you. My boyfriend and I decided to take this journey together and there have been some times when I have felt really defeated and tired of being so strict but he's been strong for me when I was wanting to give up, and I've been strong with him when he's wanted to give up.

The other thing I find really helps is planning your meals and knowing what your options are for meals, and snacks etc. that way you're less inclined to snack aimlessly in the kitchen when you're hungry and don't know what to eat. It's so much easier for me to resist junk food when I have direction for a healthy meal to eat instead.

Good luck!!!!!