ADVICEEEEEEEEEEEEEEEEEEEEEEEEEE

[NYCGIRL]

THANKSSSSSSSSS EVERYBODY FOR THE HELP!!!!
bUT I WOULD LIKE TO KNOWN HOW MANY CALORIES SHOULD I EAT PER DAY TO LOSE BODY FAT AND BUILD SOME MUSCLE??????????????????I`M 5`7` MY WEIGHT IS 135 MY BODY FAT 17%
RIGHT NOW I`M EATING AROUND 2000 KCL PER DAY!!!SHOULD I INCREASE MY CALORIES???? I DON`T WANT TO BE BIG,I JUST WANT TO BUILD SOME MUSCLE IN MY BODY TO SUPPORT MY BACK AND BALANCE MY BODY!!!
SHOULD I DO CARDIO 5 X TIMES PER WEEK,I`M DOIND 60 MIN IN MY HEART HATE!!!!
PLEASE I NEED YOUR ADVICE!!!!!!!!!!!
THNAKS A LOTTTTTTTTTTTTTTTTTTTTTTTT

 

[New_Mass]

calm down/stress eats your muscle

here try this link http://www.bodybuilding.com/fun/south9.htm , people are not responding too much to threads like this because you need to do at least some of the basic homework yourself

 

[Cman34677]

first take caps lock off...

second, the amound of calories it takes to build or lose weigth is dependent an the individual person...if you aren't losing weight then your cals are too high....so drop the by 500 and you should be fine....but what I think is happening is that you've totally shut down your metabolism from a long time of low calories and doing cardio every day for hours on end....so thats probably why you aren't losing weight...


start weigth lifting, it will speed up your metabolism...and only do cardio for 30-45 minutes 3-4 times a week....you don't need any more than that unless you are an ethiopian marathon runner...


and you can't burn fat and build muscle at the same time....


go do some research, these aren't mind boggling questions

 

[xcelbeyond]

Good advice given here - weight training = more muscle; too much (or too high intensity) cardio = less muscle. Just look at a bodybuilder vs a marathon runner

http://www.bodybuilding.com/fun/calrmr.htm this link may help you find a starting point. Make sure you monitor progress by a combination of scale and BF measurements. If you don't have easy access to BF monitoring, use a tape measurer around your hips. Look in the mirror when doing this to assure you are measuring at the SAME location each time and keep "the same" tension on the tape.

It the tape measurement stays the same and you lose weight, you're losing muscle. If you gain weight and the tape goes down, you're gaining muscle AND losing BF. If you gain weight and the tape goes up, you're gains are probably more BF than muscle.

You can measure every several days, ED would not be productive.