• Welcome to ScubaBoard


  1. Welcome to ScubaBoard, the world's largest scuba diving community. Registration is not required to read the forums, but we encourage you to join. Joining has its benefits and enables you to participate in the discussions.

    Benefits of registering include

    • Ability to post and comment on topics and discussions.
    • A Free photo gallery to share your dive photos with the world.
    • You can make this box go away

    Joining is quick and easy. Login or Register now by clicking on the button

How do you limit calories to lose fat but still gain muscle mass?

Discussion in 'Diet strategies' started by Ber Rabbit, Feb 12, 2007.

  1. Ber Rabbit

    Ber Rabbit Floppy Ear Mod ScubaBoard Supporter

    # of Dives: 200 - 499
    Location: Ohio
    8,039
    17
    0
    What is OC? I've never had any hormone levels checked so I'm a little confused here.

    You're right judging by everything I've read, you can't spot reduce. When I had my body fat checked (calipers, 4 sites) my thighs were lean, my triceps were average but my illium (sp?) and tummy were "fatter than average", the total value was 26%. Shouldn't the fat be coming off the parts that have the most excess fat?

    I've been exercising in at the YMCA for almost 10 weeks in a program they call the "Personal Fitness Program". I've been hitting the weights three days a week as well as getting in 30 min of cardio on those days. Here's the workout I did 2/1/07, I've increased the weights on most of these since then:

    Leg Press:
    3 sets of 10 with 228 pounds

    Lat Pulldown:
    10 reps 84 lbs
    8 reps 84 lbs
    10 reps 72 lbs

    Leg Curls:
    10 reps 84 lbs
    3 sets of 10 with 72 lbs

    Chest Press:
    2 sets 10 reps with 84 lbs
    1 set 5 reps with 84 lbs
    1 set 7 reps with 72 lbs

    Leg Extentions:
    3 sets 10 reps with 108 lbs

    Shoulder Press:
    1 set 10 reps 48 lbs
    1 set 5 reps 48 lbs
    1 set 10 reps 36 lbs

    Bicep Curl:
    1 set 10 reps 36 lbs
    1 set 5 reps 36 lbs
    1 set 10 reps 24 lbs

    Tricep Extension:
    3 sets 10 reps 48 lbs

    Abdominals:
    3 sets 10 reps 120 lbs

    Back Extension:
    3 sets 10 reps 252 lbs


    That's what I was wondering. I know the muscle I build will help burn calories but I was wondering if there was a happy calorie medium where someone who didn't have all that much fat to lose could balance and accomplish both. I'm just trying to make the visible "pudge" go away, I can see some abs under there! At 37 and a size 4 (I can still get into size 2 dress pants) what I want is my old 125lb body back but I can accept a muscular 140 if that flipping "pudge" goes away.

    The problem is I'm a picky eater LOL! I can only do structured for so long, that's why I was trying to track and restrict myself to 2000 calories/day for a week. My metabolism and I used to be so in tune until a year and a half ago when I switched to an office job where I sit on my butt all day. I want to get back in tune with my metabolism and see if I can reset it to my new lifestyle. I was working nights and switching to day shift has been very hard on my eating habits. This job is also more stressful than my old one was so that may have something to do with the weight gain plus I just don't sleep as well at night as I do during the day.


    Hey Rick,
    Can I have cream cheese on my celery? :D
    Ber :lilbunny:
     
  2. Ber Rabbit

    Ber Rabbit Floppy Ear Mod ScubaBoard Supporter

    # of Dives: 200 - 499
    Location: Ohio
    8,039
    17
    0
    Thanks CheddarChick :sprite10: It's just that I never had this tummy fat before I started this office job, I was always naturally "cut". I appreciated it when I had it but now I want it back!:crying: I can see abs peeking out from behind it! Besides, it's lopsided and it looks weird having a bigger bulge above one hip than the other.
    Ber :lilbunny:
     
  3. Ber Rabbit

    Ber Rabbit Floppy Ear Mod ScubaBoard Supporter

    # of Dives: 200 - 499
    Location: Ohio
    8,039
    17
    0
    I'm trying to make smart food choices with low calorie and low fat snacks. Saturday I had about 50g of fat and Sunday was about 65g. I'm not quite sure how much I should be consuming though.

    The LAST thing I need is more men following me around LOL! I have the one I want, I'm doing this so I'm happy when I see me in the mirror :wink:
    Ber :lilbunny:
     
  4. adurso

    adurso Solo Diver

    43,240
    62,248
    1,113
    Your best bet is to get your personal physician's advice and get a personal trainer for a few weeks. Although there are general rules that apply to human physiology everyone really is different to some extent, a trainer can focus on YOUR physiology and work towards your goals.

    Some folks are predispositioned to carry excess mass in certain areas, others are not. Some folks build mass easily, others do not.

    The six meal a day strategy Frank mentioned works to build mass for most people, but if you store fat around the belly, it may not be good for you.

    On the other hand your physician or a trainer may help you determine if you are seeking to lose "vanity weight" which may be unhealthy....

    If you find someone to work with try cutting calories and keep a notebook of what works for you
     
  5. Diver Dennis

    Diver Dennis Solo Diver

  6. Cacia

    Cacia Divemaster

    63,275
    16,538
    113
    Sorry, "OC" oral contraceptives.

    yes, but also people who don't carry it in the middle, begin to at mid-age due to changes in hormones.

    I am not pushing this, but trust me...many physician's are "on to it" because it has health implications regarding the higher cardiac risk associated with belly fat. (vs butt, thighs, etc)

    Very proactive, aggressive,..however you wish to characterize them, physicians are beginning to treat this. I predict this moves more mainstream and becomes less contoversial.

    You could "ask" one physician and get one answer....go down the hall and "ask" another and get a very different answer. I know...cause I do, and it interests me. I'm just suggesting to keep your eye on this research.

    wow, many...and it's been stuck like that for awhile now. Fitness and diet are not the whole puzzle it is appearing now.
     
  7. Rick Murchison

    Rick Murchison Trusty Shellback Staff Member ScubaBoard Supporter

    # of Dives: 2,500 - 4,999
    Location: Gulf of Mexico
    13,348
    553
    113
    ABSOLUTELY... not!
    No peanut butter on it either.
    As for belly fat, I don't think what you're seeing and what the docs are talking about when they talk about increased risk of heart disease are the same thing. Indeed, your body needs a healthy fat content to act as a "buffer" to prevent wild swings in blood sugar etc.
    I'd add a few laps in the pool (or even replace some of the other stuff with laps in the pool).
    Now this is strictly my opinion, but with at least five decades of intense observation and evaluation, I believe that lots of swimming builds and maintains the most attractive female "shapes."
    Rick :D
     
  8. Ber Rabbit

    Ber Rabbit Floppy Ear Mod ScubaBoard Supporter

    # of Dives: 200 - 499
    Location: Ohio
    8,039
    17
    0
    Actually the YMCA fitness program I've been doing for almost 10 weeks did take into consideration my goals. I never used to "store" fat, I was probably too lean actually. I've put on almost 20 pounds of fat since I started working in an office job but most of that was probably fat I needed to protect organs and pad bony areas. You could literally trace most of my muscles two years ago. I just want to get my body fat % back into the lean to average level so I only need to drop about 3% fat. I've always been a grazer, when I went to day shift from nights I started eating more like a "normal" person...three meals a day, that's when my problems started. I'm trying to cut calories but I'm not sure how many I should eat. I picked 2000 because most food packaging says "based on a 2000 calorie diet". This whole calorie thing confuses me, how do I know how many calories I'm burning?

    Thanks Catherine, guess since I've never taken them the abbreviation never even occurred to me. DOH!
    Ber:lilbunny:
     
  9. Fish_Whisperer

    Fish_Whisperer Solo Diver

    # of Dives: 50 - 99
    Location: In a car underwater with time to kill....
    6,318
    16
    0
    I would think peanut butter would be okay, wouldn't it? Lots of good protein, there....
     
  10. Ber Rabbit

    Ber Rabbit Floppy Ear Mod ScubaBoard Supporter

    # of Dives: 200 - 499
    Location: Ohio
    8,039
    17
    0
    My mother survived a massive heart attack at 46 (I remember they call it a "Widow Maker"), my father died of a massive heart attack at 64. I'm in infinitely better shape than either were at my age and my doctor said, based on test results, that heart disease would be the last thing that kills me. I don't want to fall into the same "trap" plus about 3 years ago I had one of those bone density via the heel tests and I only have 87% of my bone density, not a good thing at 37 when both of your Grandmother's had dowager's (sp?) humps.
    Ber :lilbunny:
     

Share This Page