? for all the dedicated ladies

[Amkey]

Ladies,
I am curious on all of your calorie intakes and weights.

For instance I am now consuming about 2100 calories on workout days and 1900 on non workout days and I weight at about 166. I have not been doing this for long and I am wondering about everyone elses intake. So the questions are what is your calorie intake and your weight? What is you activity level?

My stats.
166#
5'7"
2100 calories on workout days
1900 calories on non workout days
activity level is very high. I play softball, tennis, workout, bowl and do all this during all the week.

Thanks
Amk

[Timbers]

Amkey,

I don't know what my caloric intake is. I just know I eat really healthy.
I should know my caloric intake, but I hate numbers.
One thing I do keep track of is my protein intake.

I'm 5'6"
115 lbs (I've lost a few within the last couple of months since I became serious with my nutrition and exercise.)

My activity level is high - weights, swimming, walking, running after my kids, gardening.

Sorry that I can't be of more help and information.

[laura817]

Amkey,

I am slowly adjusting my calorie intakes, but right now I am consuming an avg of ~1300-1400 a day. Although I would like to consume a little more...

My stats:
5'3"
107 lbs

My activity level is very high - run, racquetball, mountain bike, weights, tennis (5-6 times a week).

[sillygirl]

I'm eating anywhere from 1600-2000 calories a day, depending on what I'm doing. I do cardio almost every day, and it's always pretty intense. I used to be a "Cardio Queen" but I've recently cut back [no more than 40 minutes a day] and I wish I'd cut back sooner. FINALLY I'm developing some hard earned muscle! I also weight train, working one body part a week except for legs [Sundays are leg day, yuck].

I focus more on macronutrients. I'm doing a 40/40/20 split right now, and this weekend [for a few days] I'm going to switch to 40/20/40.

My stats:
5'3"
102 lbs [hoping to gain a bit, but I'm very petite/small boned]
13% bodyfat [tested using the hydrostatic method]

[mixtic187]

right now my weight fluctates.. and I def have gained a few lbs this summer due to lots of eating, and not as much exercising.. but i'll get back into the game once school starts.. no time to eat!!

138-145lbs (right now i'm on the higher end of that lol)
calorie intake.. not keeping too much track, which is prob why i'm gaining weight.. but usually around 1800 when i am keeping track..

my activity level is medium right now.. i run around with kids at camp all day, and run and lift like 3 times a week.. i can't wait to start running those crazy hills at school again..

[Amkey]

Hmmm thanks all!
Merrida where are you in this? Sillygirl, Did you notice some substantial difference in muscle gains with that calorie intake and cutting back on cardio? I am right now at about 2000

[Kitara]

Originally Posted by laura817

...1300-1400 a day. Although I would like to consume a little more...

With your activity level and height/weight you can most likely raise your calorie level without weight gain. Using the BMR formula it looks like you "could" consume 1575-1890 calories and still maintain your current weight. (I put could in quotes because we are obviously not cookies that can be cut from a formula, but it's a jumping off point.)

[sillygirl]

I haven't noticed anything "substantial", as it does take awhile to build muscle. But have I noticed a difference? Heck yeah. I wish I would have raised calories and stopped being such a "Cardio Queen" sooner. As far as bodyfat goes, I still look the same [heck, everything still fits the same!] so I'm still probably lingering in the 13% area even though I slowly increased my calories up. 13% is low enough to wear I could gain a few percentages and still be very happy.

I think the reason, though, that I can get away with eating a lot, lifting weights, and not gaining too much in bodyfat is because I had cut down to get my bodyfat so low to begin with. Both can be achieved simultaneously, but it's much more difficult. I still also do some sort of cardio daily, where as someone who is bulking usually cuts out most [or all] cardio.

Then again, it's all trial & error. Just because a certain calorie/macronutrient amount works for me doesn't mean it'll work for others. But I see a lot of women slaving away on the cardio machines for hours at a time [like I used to] and I really wish I would have gotten more serious about weight lifting sooner.

[Amkey]

I lift heavy and I do 20 minute cardio 4 days a week. I am very active therefore I had the theory that I was NOT loosing excess fat because I was NOT eating enough for my body to build adequate LBM. Just curious if maybe 2000 was a little high for me but I am thinking now that it is not. Thanks !!!! I will be 2000 for 2 weeks and record the changes and then either up them or lower them based on the results.
Amk

[fitopia]

Hi,

My stats:

5'7"
138 lbs
Calories are anywhere from 1500 to 3000 - wide range, I know. I'm trying to stay somewhere in the mid to lower end of that.

Activity level is moderately high: cardio, weights and occasionally tennis and hiking.

[Amkey]

Originally Posted by fitopia

Hi,

My stats:

5'7"
138 lbs
Calories are anywhere from 1500 to 3000 - wide range, I know. I'm trying to stay somewhere in the mid to lower end of that.

Activity level is moderately high: cardio, weights and occasionally tennis and hiking.

Thanks Fit,
I am 5'7" to and want to be 138

[fitopia]

Hi Amkey,

It sounds like you're on the right track Good luck!

Originally Posted by Amkey

Thanks Fit,
I am 5'7" to and want to be 138

[Cinmin]

5'0"
118 pounds (oh the horror)
1200-1800 calories
I used to do cardio everyday and heavy lift 4x week but I have cut cardio down to 3 times a week and heavy lift still 4x week. I've tried every recommendation possible (macronutrient balance, high protein, etc) and still not happy with myself.

[Lady C]

Cinmin,
What does your diet look like? Maybe you think you are eating clean and aren't.

Also, evaluate how you feel after your weight routines, are you really tired and kind of shakey, feel fine, etc. I am usually kind of shakey because my glucose levels are depleated and need that post workout shake.

I'm 5'-4", 120# and intake ~1400 calories