MissBizz
Active member
My bmr 1600 I'm using my fitness calculator. It's actually 1622
MissBizz's Transformation Log
- Thread starter MissBizz
- Start date
MissBizz
Active member
I know I'm confusing.
BMR is calories you need to function properly you need to
For example, if your BMR is 1600 and you are lightly active during the day then your daily calorie requirements are: 1600 x 1.375 = 2200 kcal per day. 2200 calories are needed so that you maintain your current weight.
Sent from my iPhone using Tapatalk
MissBizz
Active member
Right...and it tells me for fat loss I need 2011... so from there is where I can go in a deficit right? So technically if I don't go over 500 calorie deficit I should be at 1600 calories..
Last edited:
MissBizz
Active member
So basically I am under eating right now...I was consuming the calories based upon my weight before my time off, and I've gained some and really wasn't weighing myself until recently. So I should increase..my calories now...and then this will help with adding higher fats for keto
I would start with 2011 everyday for two weeks and weigh yourself every morning after bathroom use. First week average your weight and if your weight stays the same this will determine your maintenance calories. From there you can deduct 300 calories and then do the same like above if you see you are losing 1-2 lbs a week then you keep those kcal if you don't lose you go 400 I would def add cardio before deducting calories
Sent from my iPhone using Tapatalk
MissBizz
Active member
Got it... no problem with the cardio...I love me some cardio lol... thanks for the help..I've been struggling
MissBizz
Active member
Fridays workout 20 min stair stepper, and abs.
Saturday 1 hour hiit class. Not sure if this was easier for me because I did it in the morning vs the evening but I felt great, kept up with everything and gave 110 on everything considered cardio.
Today: shoulders
Barbell standing military presses
12@ 55#
10 @ 55#
8 @ 55#
6 @55#
Barbell shrugs
10 @ 105#
10 @ 115#
8 @ 115#
6 @ 115#
Dumbell lateral raises
2 sets of 8 @ 10#
1 set of 6 @ 10#
Barbell upright row
2 sets of 8 @45#
1 set of 6 @45#
1 set of 5 @ 45#
Dumbell front raise
1 set of 5 @10#
2 sets of 6 @7.5#
Dumbell Arnold press
1 set of 8@ 15#
2 sets of 6 @15#
Elliptical trainer 13min
Incline 10
Resistance 85
Meals prepped for the week for both bigb and I. Also made bigb homemade protein bars and homemade protein power balls.
I think tomorrow will be a rest day my knees and my quads are very tight and need a break.
Saturday 1 hour hiit class. Not sure if this was easier for me because I did it in the morning vs the evening but I felt great, kept up with everything and gave 110 on everything considered cardio.
Today: shoulders
Barbell standing military presses
12@ 55#
10 @ 55#
8 @ 55#
6 @55#
Barbell shrugs
10 @ 105#
10 @ 115#
8 @ 115#
6 @ 115#
Dumbell lateral raises
2 sets of 8 @ 10#
1 set of 6 @ 10#
Barbell upright row
2 sets of 8 @45#
1 set of 6 @45#
1 set of 5 @ 45#
Dumbell front raise
1 set of 5 @10#
2 sets of 6 @7.5#
Dumbell Arnold press
1 set of 8@ 15#
2 sets of 6 @15#
Elliptical trainer 13min
Incline 10
Resistance 85
Meals prepped for the week for both bigb and I. Also made bigb homemade protein bars and homemade protein power balls.
I think tomorrow will be a rest day my knees and my quads are very tight and need a break.
MaxxPursuit
Senior Member
Solid session. Got to listen to your body. Recovery is key. Today was my day off. Just cardio and rolling. Keep killing it.
MissBizz
Active member
MissBizz
Active member
Thanks max! Yup I'm gonna listen, my knees are the most sore and I need those for my cardio lol.
MissBizz
Active member
Not ready for those just yet..had some bumps in the road...but soon!
I am really impressed with your workout routines. The programming, exercise selection/rep schemes are all on point. I see trainers at my gym having their female clients doing all sorts of stupid stuff. Granted, not everyone has the same goals, but I have talked to some of these girls and most say "I am trying to build muscle and loose fat." All I can think is "Not on that program your not." My thoughts are only confirmed when they look the same 1 year and thousands of dollars later. Anyways, kudos and props for a well structured workout and nutrition program. Keep up the good work Miss Bizz.
I agree, as if the basic principles of heavy compound lifting don't apply to females. The basic training philosophy for women seems to be starvation, tons of cardio and some ridiculous training program.
BigBusiness
Active member
I agree. The hardest thing about training a female is their diet!! They are so sensitive to carbs and fats. We really still haven't nailed down her diet yet
PHARMACOM BOARD REP
PM for any questions
BigB15 for 15% off all orders
