whats a healthy rate of wieght loss for me?

Question

i dont want to crash diet or lose 10 pounds in a week or anything. i want to lose about 15-20 and gain it back in muscle perhaps over the next 8-12 months, but i want to get started on the gaining part.

im 5'7 and 159 pounds.
im currently running 4 miles about 5 days a week
this is typically what i eat
scrambled eggs/ few hash browns
sandwich/soup
lean meat and vegetable/ whole grain cereal
and about 3 bananas per day.

is my food intake too much and my cardio to little to lose 15 pounds wit my from my currnt size?

Answer 1

If you want to build muscle then you shouldn't be running. What I would do is do the body building excercise to build muscles. At the same time you want to do slow intense cardio excercises to burn the excess fat without losing muscle gains. Also you want to avoid food that contains saturated fat or food oil such as the hash browns,
french fries, etc.

Answer 2

1-2 pounds a week weight loss is safe. You need to calculate your body weight, your activity level and your calorie intake. To lose weight, you need to either burn off about 500 calories a day in exercise or cut 500 calories a day from your food, but a combination of both works best.

I got the following from Muscle & Body, a free publication, to figure out how many calories a day you need: Start with 13 calories per pound of body weight. Add one calorie per pound if you're male. Add 2 calories per pound if it seems like you eat more food for weight maintenance than others who are similar to you in fitness, size and gender. Add 6 calories per pound because you work our five days a week. Add one more calorie if you would classify at least one workout as intense. Take your total calories and multiply by your body weight. This is the amount you need for weight maintenance. Then cut 500 per day to lose a pound a week.

As to your diet, you might try switching to two fruits a day and varying them, adding a multivitamin, and eating three vegetables a day, of which the soup might be one serving depending on what it is.

Also, you should use a BMI calculator to check your height versus weight to see how much you need to lose. If you're within 18-25, you don't need to lose weight for your health. If you want to look trimmer, you might want to add some weight lifting to build muscle, because muscle looks better.

Try www.weightwatchers.com.

Answer 3

How about seeing a registered dietitian for real help. Among other things, you need to eat a greater variety of foods, including veggies and other types of fruits. And ignore any suggestions of protein supplements or any other such garbage. No one needs them.

Strength training will help you to gain muscle mass, which in and of itself will help you to lose fat. Muscle tissue has a higher metabolic rate

Answer 4

gernally for most people no more than 2 or 3 pounds a week is safe. otherwise you can get kidney stones or gall bladder stones...some kind of stone. Ask your doctor if you want to be absolutely certain though.

Answer 5

Your missing the Protein shakes man.