exercising while on low calorie diet? (1 Viewer)

[1990a]

hey,

just wondering is it okay to exercise while on a low calorie diet or would i be considered over-exercising?

my daily diet is as follows
2cups of milk (250ml each cup)
around 2litres of water a day
2 weetbix for breakfast
1/3 cup of rice (measured when uncooked) for dinner
2 pieces of fruit
around 100g of meat
around 3carrots

the exercise that i want to start is
3sets of bicep curls every 3days
3sets of leg raises(like sit ups but on a chin up machine, raising my knees vertically) everyday.

also dont know if this is relevant but

im male 168cm tall, and weigh 70kg and have a beer belly
thanks

 

[Graney]

Read this: http://liamrosen.com/fitness.html

You probably need a higher energy intake, I think you'll starve yourself on that diet, which will compromise your health and make you look worse.
Exercise is essential. Bicep curls and leg raises are a complete waste of time.

If you have any questions, I am happy to advise.

 

[meilz92]

would that diet be okay for a girl though?

 

[Graney]

would that diet be okay for a girl though?

no, it's not healthy for anyone.

Calculate your basal metabolic rate here: http://www.bmi-calculator.net/bmr-calculator/
Then calculate your daily maintenance calorie requirement: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Eat 500 kilocalories below maintenance to lose weight at a healthy pace. Incorporate weights training involving heavy compound lifts if you do not wish to look like an auschwitz survivor. The macronutrient composition of your diet is critical, aim for something like 40% carbohydrate calories/30% protein calories/30% fat calories, even higher protein if anything.

 

[meilz92]

sedentary
so i could eat 1200 a day and lose weight, yay!

 

[1990a]

no, it's not healthy for anyone.

Calculate your basal metabolic rate here: http://www.bmi-calculator.net/bmr-calculator/
Then calculate your daily maintenance calorie requirement: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Eat 500 kilocalories below maintenance to lose weight at a healthy pace. Incorporate weights training involving heavy compound lifts if you do not wish to look like an auschwitz survivor. The macronutrient composition of your diet is critical, aim for something like 40% carbohydrate calories/30% protein calories/30% fat calories, even higher protein if anything.

hey im trying to find out my daily maintenance calorie requirement but i got confused with minus 500kilocalories im wondering if my calculations are correct?

2.54 cm per inch

12 inches per foot

168cm is converted to 5.51Ft 5ft 6inches
(2.2 pounds/kg) x 70 kg = 154 pounds
21years


bmr 1720.82.
daily maintenance calorie requirement:
sedentary = 2064.984
minus 500 for weightloss = 1564.98


also when working out my energy intake im wondering how much calories is an apple and a bannana worth?


also could u help me out with this calculation..

if 1/2 cup of rice is 352cal then how many cals is 1/3cup of rice? thanks

also does meat contain any calories?

 

[MysteryGenius]

apple:
http://www.alfitness.com.au/food-calorie-list.asp?foodName=Apple
banana:
http://www.alfitness.com.au/food-calorie-list.asp?foodName=Banana

and if 1/2 a cup is 352cal then 1 cup is 704cal, divide that by 3 an you get 234.67cal for 1/3 cup of rice

and here's a table for the calories in a bunch of different meats:
http://www.weightlossforall.com/calories-meat.htm

 

[MysteryGenius]

just have a look on google for these things
you'll find what you need in no time =]

 

[Omie Jay]

the exercise that i want to start is
3sets of bicep curls every 3days
3sets of leg raises(like sit ups but on a chin up machine, raising my knees vertically) everyday.

uhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh what exactly is your aim?

 

[Jaundice]

don't cut out carbs too much, you need carbs to prepare your muscles for exercise.

Having a low alkaline diet and too much protein can cause high blood acidity. Your body reacts by using bone marrow to bring down the acidity. Can lead to osteoperosis.

Banana's help stop cramps too if eaten before exercise.