is there a need to count calories?

[vocabulary]

Firstly, I want to thank everyone for their input in my prev threads. They were extremely helpful, and I felt encouraged.

 

I've sort of found a solution to my binging problem. That's settled. But RN I want to tone up a bit. My BMI is on the lower side of the healthy range. I want to tone up as in build some lean muscles and get rid of the bit of excess fats that I have. I don't really have a lot of fats, but there are still some.

 

Is there a need for me to count calories in this case? I plan to do simple workouts everyday but no cardio. And is a high carb diet okay?

 

Thank you very much. All replies are greatly appreciated! Sorry for making all these threads.

[abra]

You don't have to meticulously count calories but it could be a good idea to make sure you stay in the correct calorie range

 

 

I wouldn't suggest a high calorie diet. It's not very healthy, and you'll need to eat atleast some protein to build muscle mass.

[Aneira3019]

Counting calories is stupid, just eat healthy and work out then you'll be fine. Also a high carb diet is not an advisable plan unless you're doing some serious workouts, like athlete level exercise.

[Suzy Quatro]

I think it should help to count calories if you have some kind of knowledge about diets and an overall plan to achieve your goals because you don't only need to control the number of calories but also the type of food that provides those calories. Overall you should be eating less things to contain fat and aside from doing exercise you'll need to consume food with proteins and some carbohydrates and also having proper rest in order for your body to change the way you want.

 

If you want to get rid of fat I have a friend that went with a nutritionist and made him a menu consisting of only meals that contained proteins, I think that's called a protein diet. The logic behind that type of diet was to fill his calorie need only with proteins and zero fats and zero carbohydrates and that way the body was going to start consuming the fat in his body because I think the body obtains energy for the body in an easier manner from fat than from proteins but this was only for an established amount of time (I think it was a month) because it would be unhealthy to keep with this type of diet (you would be lacking other stuff if you only consume proteins) and it was only a part of plan for him to lose weight. After that month were he would lose fat he had to change to another diet and also he started to do exercise. So what I'm trying to say is that everyone could get better results consulting and specialist who can give you a menu an give better guidance.

 

On a personal note I would recommend swimming if you want a lean body, if you're not overweight or are more on the slim side then  swimming should suffice to get a lean body while losing some fat.

[ByulHarangBona]

I don't really like to count calories. I prefer to focus on eating balanced meals

[Decretum]

Yes, I would say counting calories along with eating a balanced diet is necessary. You don't have to eat the exact amount of your calorie limit each day, but somewhere in the range of it is perfect. For example, body weight(lbs) x 10-12=cutting, body weight(lbs) x 14-15 = maintenance, and body weight(lbs) x 16-18=bulking. On top of that, I would highly recommend to stop going by BMI and start going by body fat percentage, instead. BMI, while it can be accurate for people of regular body types, it can be very inaccurate for people of muscular body types. I would recommend eating at a deficit until you hit at least 15% bf, maybe even more. In addition, I hate to tell you this, but you won't be lean with muscle after cutting right now. You hardly have any muscle from the sounds of it, and to gain muscle you have to gain weight. That pound of muscle has to come from somewhere. Don't fret and panic, though. Just stick with the plan, and remember it takes patience. When you get down to your desired bf%, then start bulking up to gain muscle, then rinse and repeat. It's recommended to cut during the spring, so you will look good in summer with swimsuits, shorts, etc, and then bulk in fall and winter because it's cold and people wear coats, long-sleeve shirts, etc. When you start bulking to gain muscle, even with the mild fat gain, you'll look good. Trust me on this.

[vocabulary]

Yes, I would say counting calories along with eating a balanced diet is necessary. You don't have to eat the exact amount of your calorie limit each day, but somewhere in the range of it is perfect. For example, body weight(lbs) x 10-12=cutting, body weight(lbs) x 14-15 = maintenance, and body weight(lbs) x 16-18=bulking. On top of that, I would highly recommend to stop going by BMI and start going by body fat percentage, instead. BMI, while it can be accurate for people of regular body types, it can be very inaccurate for people of muscular body types. I would recommend eating at a deficit until you hit at least 15% bf, maybe even more. In addition, I hate to tell you this, but you won't be lean with muscle after cutting right now. You hardly have any muscle from the sounds of it, and to gain muscle you have to gain weight. That pound of muscle has to come from somewhere. Don't fret and panic, though. Just stick with the plan, and remember it takes patience. When you get down to your desired bf%, then start bulking up to gain muscle, then rinse and repeat. It's recommended to cut during the spring, so you will look good in summer with swimsuits, shorts, etc, and then bulk in fall and winter because it's cold and people wear coats, long-sleeve shirts, etc. When you start bulking to gain muscle, even with the mild fat gain, you'll look good. Trust me on this.

Bro, I low-key want to protest but I'll sound delusional af As for body fat percentages, is it fine if I search it up online? Are the ones online accurate? I found one that asks for my weight and various measurements. Thank you so much for the detailed advice I'll rmb them!

[Decretum]

 

 

Bro, I low-key want to protest but I'll sound delusional af As for body fat percentages, is it fine if I search it up online? Are the ones online accurate? I found one that asks for my weight and various measurements. Thank you so much for the detailed advice I'll rmb them!

For body fat percentage calculators, some of the best ones are Scooby's Body Fat Calculator(men only), which uses the three-side method with a caliper, and U.S. Navy Seals Calculator, which uses waist and neck circumference to determine body fat percentage. There are other methods such as bod pods, dexa scans, hydrostatic scanning, etc. that are likely more accurate, but it comes down to finding the machines and/or being able to afford the tests. The fat caliper and circumference method are probably your best bet for at home measurements. Personally, I solely use the three-side fat caliper method. To use this method is very simple. For men, measure on top of the chest at the midpoint between the crease of the armpit and the nipple, about 1 inch from the side of the belly button, and, on the thigh, about half way between the crease of the leg and the knee. For women, measure, on the tricep, about half way between the acronium process(bony part on top of shoulder) and the point of the elbow, on the suprailiac(top ridge of hip bone), and, on the thigh, halfway between the leg crease and the knee.More information can be found on bodybuilding.com. I noticed they took off their calculator, though, so here is a website that uses a calculator which calculates body fat percentage for both men and women. Be sure to measure yourself on the right side of your body. To add to this, know that body fat percentages are not static and fat calipers are never completely accurate. Body fat percentages and compositions can constantly change due to factors from water gain and such. The thing you are looking for with these measurements is not accuracy but consistency. Weigh yourself with an accurate body weight scale along with using a fat caliper once a week, and keep a graph, chart, etc. of your progress. If you measure yourself one week, and you weigh a little more, than the last week, don't panic as it's likely just water weight or some small factor that will go away. You're welcome, too. If you have any more questions or want to know anything else just ask.