[Mr. Stone]

Thank you!!!

[Mr. Stone]

Not accurately.  People lose fat in different order than some as well as build differently than others.

[Mr. Stone]

I wasn't being critical, just pointing out that it's not necessary.  Time isn't always on our side, I know.

15% in eight weeks?  There are so many factors to look at that it's really impossible for me to tell.  If you get below 20% you're already below what is average for most women.  You know, normally healthy weight loss is about 1lb to a 1.5lb a week.  I'd say you're doing exceptionally well.

[Mr. Stone]

Yes, LEAN muscle weight.  Once you have your percentages, you can figure it out from there.  Your absorption rate is closely related to your metabolism.  I'm telling you, more calories will make you bigger.  High protien diets help for a bodybuilder during their "trimming" phase because while they are leaning out they obviously want to maintain their muscle mass.  A high protien diet will do that, as well as dehydrate you, which makes you more vascular.  That and other methods.  A professional off season bodybuilder eats whatever the hell they want and as much as they can stand.  Why?  Calories build muscle!  Energy in vs. energy out.  The laws of physics do not sway here, at all.

If you're a typical person wanting to simply stay in shape, all that protien won't do anything more than stop you up and kill your liver.  You're not using it so why bother.  I don't use any protien shakes at all and I'm bigger then some that stuff them down there throat three to four times a day. 

Not disputing what draven has said, but I wanted to make it clear what I meant.

[Mr. Stone]

See him/her at powerweapons.com.  The recent is that Leyla has been sick and ran out of money, therefore the site is down.  That's all I know.

[Mr. Stone]

Yes, I did get the impression you were trying to pack on muscle.  More so, I was trying keep people from trying to push that kind of advice on you.  It's not what you need.

Good job on giving yourself a wider variety.  You'll above and beyond so many people because of that.  The muscle will come, if you eat with that kind of thing in mind.  Ever notice the women who are in the aerobics room all the time?  What about the ones that spend 30 mintues to an hour on the thread mill or bike.  Ever notice any results from them?  Why is that?  Because they don't lift.  So keep up the lifting.  It's not a bad thing.  Heavy isn't bad either.  Another reason for their lack of results?  Diet.  It's the most important part of any workout plan.  I'll get back to that.

Okay, the fact that those soldiers were kicked out because of weight does sound confusing.  They were kicked out becuase they failed both weight AND tape.  I never fail tape, so I remain in.  Make sense now?  🙂

Ah, the eight weeks does put a damper on things.  I'm sorry I didn't go back and read everything.  I should have.  Yes, becuase of your eight week window, the stimulants may be necessary.  On average, if a person does what they are supposed to do in a healthy manner, 1 lb of loss a week is possible.  I see your problem, however.  When you get to where you need to be, throw that shit out.

Okay, now your questions.  You're wanting to lose weight.  That's the first issue to be addressed.  What you want is called a negative energy balance.  This means the number of calories used will be greater than the number of calories consumed.  Stored fat will be used for energy, and the body fat AND body weight should be reduced.  Remember when I said you can't build muscle and lose weight at the same time?  You can't consume the calories you need to build and lose weight at the same time.  Okay, so that's out of the way.

Next, what percentages of each?  The numbers you gave are about what the average healthy person should take in.  60/20/20.  You put 10% in the fat place, but I assumed it was a mistake.  All this low carb crap is making me insane.  The diet you describe sounds okay for simply losing the weight needed, but you shouldn't live like that.  Make sure it's a temporary thing.

The reason, based on what you're saying to me, that you're still in the higher percentage of bodyfat still is because, as you feared, you lost muscle weight.  It's sounds like you were exercising too much.  Cardio 6 days a week isn't necessary.  5 days is pushing the limit. 

A word on Cardio.  Cardio does burn a significant amount of calories, true.  It only burns it for approximately 3 hours after you've done it.  Then your body returns to it's normal metabolic rate for the rest of the day.  Lean muscle will raise that resting rate I was talking about. 

I also wonder how often you were eating.  Try to eat about 5 times a day.  3 meals, 2 snacks.  This will keep your metabolism more constant thoughout the day.

Alright let's highlight the important stuff:
1.  The stimulants are fine.  Get rid of them when you get to where you need to be.  They ARE counterproductive to gaining muscle, however, and I know you lose fat without them.
2.  To lose weight, you need to expend more energy than you take in as food.  The average intake of a healthy woman of 19-22 years of age is 2100 cal.  Make it 1500-1700 cal.  This is very general however.  We don't have the eqiupment to get real scientific here.
3.  DON'T stop lifting.  It should be a normal part of your workout.  2-3 times a week is plenty for what you want.  Don't be afraid to get heavy either.  High reps don't promote muscle hypertrophy.(building mass)
4.  Typically, 60/20/20 is what you need.  That's healthy levels.  Now, you have to take the 1500-1700 calories I gave you and split up the percentages.  How many calories of Carbs can you take in?  60% of a 1700 calorie diet?  1020 calories of carbohydrates.  Yes, that much.  340 calories of protien and fat.
5.  Cardio 3-5 times a week is plenty.  If you feel yourself getting more tired cut it back.  You're overtraining.
6.  Try to eat 5 times a day.  3 meals, 2 snacks.  Depending on the protien shake, they can count as meals if you're in a rush.  They make great snacks, though.  Don't worry about what kind it is.  You're not a bodybuilder so absorption rates aren't anything you need to worry about.

Not to offend anyone, but this is all basic biology.  There isn't any trade secrets here.  Maybe not stuff you learn in high school, but it's all tried and true information.  It will never change.

I hope I'm being helpful.  I know it's a lot.  Just ask if you need anything else.

[Mr. Stone]

Alright, I've heard a few good things here.  I've heard some nonsense as well.

Before I get started, I'm a studying Excercise Physiologist on his way to Physical Therapy.  I'm only mentioning this to give you credentials.  I've also spent the last 10 years of my life in the military.  I'm a sergeant and instructor at an armor school in Austin, TX. 

A lot of advice you're getting here is bodybuilder advice.  It's good advice, for a bodybuilder.  Despite what you think, that's not what you want while enlisted.  You'll be fighting the "fat boy" program your whole career.  I kicked out several soldiers for not making weight, but they weren't "fat" per se.  They were lean bodybuilders.  I always get taped for being overweight.  I'm 5'10" and 195 lbs.  That's not that big compared to some. 

Stop laoding your body with protien.  Half a gram per lb of LEAN bodyweight is plenty.  You can't absorb 163 grams.  As it seems your finsing out, it's ridiculous to try at such a low body weight.  Truthfully, you get enough protien in a balanced diet to gain.  Plus, too much protien can develop keytones in your circulatory system which makes blood acidic.  Granted, this takes time, but I have no idea how long you've been doing this.

Next, because you're going into the military, running should be HIGHLY important to you.  In the Army, at a young age, you're expected to run 2 miles in under 17 minutes.  I'm 29, and that's what I have to do.  I've run with some bodybuilder friends, they give up at the mile mark.  They're too heavy.

Food.  The biggest factor in any program.  Think about the laws of physics.  Energy in versus energy out.  To gain, you need to take in more CALORIES, not protein alone.  Yes, more protein promotes more muscle mass, but the amounts that a bodybuilder will give you are too much.  It's simply not necessary.  CALORIES are the key.  The average olympic athlete takes in 3500 calories a day.  Why?  They use every bit of it.  Are you as active as an olympic athlete?  If you take in more than you burn, you'll gain weight.  Muscle, fat, you'll gain weight.  take in less than you burn, you'll lose weight.  It's that simple.  You cna't do both at the same time.

Supplements.  Not a bad thing.  The stimulants are so bad.  They're addicting if you're not careful, but they aren't bad.  However, as stated above, if you're taking a stimulant, which raises metabolism, you're working against yourself to gain muscle weight.  Here's a little secret, lean muscle mass promotes resting metabolic rate.  More muscle means more fat burning.

The actual reps.  Really, for the military, you could lift twice a week and cardio 3 times a week and be in great shape.  I'd have to really know what you're going for to give you any advice here.  Weight?  The simple science is this: 1-4 reps heavy for strength, 4-12 moderate reps for hypertrophy, and 12-20 reps for endurance.  This is a very simple way to look at it, however.  Someone earlier said to stretch.  Great advice.  Warm-up and stretch, always.

I guess what I'm saying is, keep it simple.  Getting what you wnat out of your body isn't as hard as people make it out to be unless your doing something sport specific.  It's the military.  In the Army it's 2 minutes of push-ups, 2 minutes of sit-ups, and a 2 mile run.  The best way to improve these things?  Do them.  Diet?  Eat right, keep the protions to a respectable level, eat about 4-5 times a day.  A bodybuilder is a unhealthy lifestyle.  Yeah, I said it.  Problem is, that's who's by the weight most of the time so that's what people hear.  Let me know if you'd like some more information.  If I don't know it readily, I'll look it up for you.

[Mr. Stone]

Wasn't having the problem before, but now I'm getting broken links also.

[Mr. Stone]

Excellent read!  Like everyone previous, I'd love to read more!

[Mr. Stone]

Plus the fact that size of that nature is physically impossible for a female. I’ve seen some truly impressive girls, but that’s simply not possible.

[Author]

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