A question about basal rate?

[kat31]

Help!! I am confused about the basal rate. I read somewhere that you should consume less calories in a day than your basal rate and in other places (calorie caculators etc.) that I should be consuming between 1800-2000 due to my activity level to continue to feed my muscles and lose that 5 extra pounds. It comes into my mind that if I consumed less calories than my body used at rest what would be my motivation to get off the couch and second if you had any activity in your life wouldn't your system go into starvation mode because it is only getting enough for the bare minimum operation? Any thoughts?

 

[Imafitnessfreak]

How active are you? If you are willing to share your height, weight, age...we can help calculate your calorie needs.

Yes...too much of a calorie deficit will send you into starvation mode and promote fat storage.

 

[kat31]

Thank you for the willingness to help me. Here is my info

age:31
weight:134
height:5'5"
activity level: usually 6 days a week w/cathe for approx 60-70 minutes a day. Right now I am on a circuit rotation to help burn that extra 5-7 pounds but keep the muscle definition I have. If I lose much more than that I start to look sickly even with good muscle definition. I usually do 3 circuits, 2 intervals, and 1 strength day(full lower and full upper(pyramids/gs etc) on rest day I usually still do a coremax and stretchmax.
eating habits: could be better but since I started a electronic food journal(3weeks ago) I usually eat clean 7 days a week. Right now I consume around 1500-1700 calories a day with a max allowance of 57 grams of fat 213 grams of carbs and 87 grams of protein. Any and all suggestions will be well received! Am I doing anything wrong? Alot of you are well educated in the nutrition spectrum of health, me I just get confused with so many sources contradicting each other

 

[Imafitnessfreak]

I say 1509-1725 calories per day...so that is perfect. Your activity level is great. My advice is to keep the diet as clean as possible.

BTW...I highly recommend you do not dip below 1500 calories per day. It is too few and your body will go into starvation mode and store everything as fat. Avoid added sugar, eat every 2-3 hours...PERIOD! That is critical! Eat protein with EVERY meal...PERIOD! I think you need more protein, right now, it is at about 20% of your diet. Shoot to make it 30-40%. Protein has a high thermic effect...you burn 30% of protein calories through digestion alone!

There is a lot of crap out there...that is for sure! If it sounds to good to be true that's because it is! Never pick a plan that is a temporary plan or temporary fix. Make changes that you feel you can do for the rest of your life!

 

[kat31]

Thank you so much for the advice! I wish i could get the upper body definition you have, great pictures! I have some definition but I still have that last layer of stubborn fat left. Also I have some problems with loose skin from having a real nasty high risk 1st pregnancy that caused me to gain 70lbs just in water, so that did a number on the elactisity(sp?) of my skin . I definately will up the protein though.

 

[kat31]

Thank you so much for the advice! I wish i could get the upper body definition you have, great pictures! I have some definition but I still have that last layer of stubborn fat left. Also I have some problems with loose skin from having a real nasty high risk 1st pregnancy that caused me to gain 70lbs just in water, so that did a number on the elactisity(sp?) of my skin . I definately will up the protein though.

 

[Carla K]

I have a question. If for a long time you have kept your calories extremely low about 900-1200, and then try to work them back up how high are you supposed to get them. Right now I am at 1451. I can't eat a lot of carbs. My body is holding on to the fat for dear life! I am trying to zig zag carbs. Will this help? I am doing 3 day low between 5&30 high 100. My basal rate is between 2330-1830.

 

[Carla K]

I have a question. If for a long time you have kept your calories extremely low about 900-1200, and then try to work them back up how high are you supposed to get them. Right now I am at 1451. I can't eat a lot of carbs. My body is holding on to the fat for dear life! I am trying to zig zag carbs. Will this help? I am doing 3 day low between 5&30 high 100. My basal rate is between 2330-1830.