[devidmike]

I'm 5'4" and 149 lbs. I want to lose 10-15 lbs in the next 3 months. My diet is good (no fast food, lots of water, etc.) But just for a guideline, about how many calories should I be getting per day to reach this goal?

Exercise is the main part I need help with. I can't get a gym membership right now, or buy any expensive equipment, so that's not an option. So basically I have running, basketball, biking, jump roping, and other stuff like that available. How much of each of those specific activates should I do to burn a good amount of fat each day?

[Gym Warrior]

well regarding calories, determine if your somata type. Ectomorph, mesomorph, and endomorph.
Ectomorph=weight x 16
Mesomorph=weight x 15
Endomorph=weight x 13

Whatever the result is, subtract it by 600 and that is the amount of calories to lost approx 1.2 lbs per week.

don't try to lose any more than 2 lbs per week imo.

also try making up a diet because watching what you eat isnt a diet...you should have a set diet.

since you cant get a gym membership and have no weights i would do plyometrics and do some pushups, squats, etc.

all of the activities you listed are good to help lose weight. i personally like HIIT as it has helped me go a long way. but jump roping is very good. just make sure its intense. remember, you only get what you put into it

good luck bro

[Navy4life]

Take a look at layne norton's thread. It should help you make a diet. Good look and do a search in the nutrition forum. This site is littered with good info.

[mikeh40+]

Originally Posted by devidmike

I'm 5'4" and 149 lbs. I want to lose 10-15 lbs in the next 3 months. My diet is good (no fast food, lots of water, etc.) But just for a guideline, about how many calories should I be getting per day to reach this goal?

Exercise is the main part I need help with. I can't get a gym membership right now, or buy any expensive equipment, so that's not an option. So basically I have running, basketball, biking, jump roping, and other stuff like that available. How much of each of those specific activates should I do to burn a good amount of fat each day?

hello devidmike, see this is your first post, so welcome to the dungeon,

generally speaking a good cut diet will deliver about 2-3 pounds of fat loss a week, so your goal is very attainable,

as for your diet question, it depends on your body composition ,
Utilize The Subsequent Equations To Find Your Caloric Baseline:
• Mesomorphs - bodyweight x 15.
• Ectomorphs - bodyweight x 16-17.
• Endomorphs - bodyweight x 13-14.
read up on layne nortons info

layne nortons sticky>> http://www.bodybuildingdungeon.com/f...mbination.html

this should give you a good idea on what to shoot for anyway..

as for your exercises, all depends on where your heart rate is at while preforming them, keeping the heart rate elevated for 30-45 min. will burn fat,
you could also start doing some push-ups, chair dips, wall squats these will help with body training since you dont have a gym membership or equipment right now..

[wentkm01]

Welcome devidmike,

Assuming that you are currently staying around your current weight and not gaining this post should help.

1 pound of body fat hold about 3500 calories. So track what your eating for a couple of days, take the total for each day and average them. Then take this number and subtract 500 from it. Essentially the new number after the subtraction should be how much your calorie intake should be to safely lose weight. Heres an example:

Say a guy is eating 2500 calories a day. Subtract 500 calories per day. That will give you a decrease of 3500 calories in one week.

500x7=3500

That is one pound of body fat!!! That is only half the battle though. More exercise will win the war! The plan is to burn an additional 500 calories on top of the calories already burned regularly throughout the day. Here is a table that can help with that:

Calories Burned During Exercise


500 burned plus 500 cut equals 1000 calories less per day and thats 7000 per week. That two pounds of loss per week!

Watch your carbs too! Cutting back on them a little is good because when your body runs out of carbs it starts to burn fat. Not quickly but over time it works. 150-200 grams a day should be just perfect!

Hope this helps! Good Luck!

[stalion]

welcome dude great place to be.

I think more than 1.5 pounds a week is to much weight loss and can burn some muscle but thats just me.

[michelleturner]

Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.

And like I said, I can't really afford to buy stuff like adjustable weights now, so what is a good weight of dumbells I can start off with.

[mikeh40+]

Originally Posted by michelleturner

Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.
And like I said, I can't really afford to buy stuff like adjustable weights now, so what is a good weight of dumbells I can start off with.

seriously? you want a number of miles to run or bike?? and who the hell counts how many times you jump while your jump roping.. you want a specific number??>> its is called time, you get the heart rate going, dont worry about how many miles your jogging or how many times you jump over the rope, figure about 45 min of walking on the treadmill, or jogging or biking or what ever,
1) main thing is your active,
2) get your heart rate working at 60-80% of max

Now there is now way we can suggest what a good weight of dumbbells is for you to start off with, depends on how strong you are, your going to have to figure that one out and buy what ever fits into your training routines..

[Chimera]

Mike nailed it as far as exercise, we can't tell you how many times how to jump rope or miles to run per day. I would strive for 60 - 90 minutes of exercise per day. If you don't have access to a gym member ship, but still want a somewhat "built" body then I would recommend High Intensity Interval Training (I would still recommend this if you did have a gym membership). To really up the intensity, you can do this up hill as well. Good luck!