Wednesday, December 30, 2015

Wednesday December 30, 2015 - A diet/exercise routine for MTF transition

If you are a frequent reader of my blog, you know I work on keeping my weight down, so that I have a more feminine figure.

I do this with both diet and exercise. However, I have been worried about how to control my figure, once I begin HRT (Hormone Replacement Therapy).

The following is the best explanation and analysis, I have read of how to use diet and exercise to sculpture a more feminine figure during transition.

The picture is the author before (2 years pre-HRT) and after (1 year on HRT) timeline. The after picture does include breast augmentation.

Workout/Diet/Caloric Intake/Macronutrient Ratio
Workout Routine:
Let's see 6 sets of squats 155lbs 5 sets leg press 300lbs 4 sets lunges with dumbbells 15 minutes stairmaster 4 sets leg curls 4 sets leg extensions 4 sets kickbacks for glutes 4 sets adductor 4 sets abductor 30 minutes incline speed walk 30 minutes jogging
I also neglected all upper body weights to let my upper body atrophy.

I eat only certain types of foods.
Protein: chicken breast, Turkey breast and protein shake
Carbs: oatmeal, brown rice, whole wheat bread, whole wheat pasta, black beans, apples, oranges, grapefruit, strawberries, blackberries, blueberries, honey for sweetener, broccoli, spinach, black olives, onions, garlic, salads with extra Virginia olive oil and vinegar.
Fats: peanut butter all natural, almonds, extra Virginia olive oil, avocados
What not to eat: no processed sugars, no stevia or artifical sweeteners, soda, candy, salad dressings they are absolutely horrible, maple syrup, white bread or pasta, bagels, donuts, no chips at all even the healthy ones avoid them, cookies, nutrition grain or protein or health bars they are absolutely terrible and high in sugar no granola bars either.
Basically if it's processed avoid it like the plague.

Daily Caloric Intake and Macronutrient Ratio:
Body Weight: 150    Body Fat%: 21
Body Fat Weight: 
Body Weight minus total body mass= 150 x .21(two decimal place to left)=31.5 lbs
Lean Body Mass: 
Body Weight minus Body Fat Weight= 150 -31.5 = 118.5 lbs
Basal Metabolic Rate(BMR): 
Lean Mass times 10= 118.5 x 10 = 1185 calories per day- the bare minimum required to maintain life
Activity Level Value Activity Level Description:
1.2 Sedentary Little to no exercise
1.375 Light 1-3 days per week
1.55 Moderate 3-5 days per week
1.725 Active 6-7 days per week
1.9 Active Intense job and exercise
Total Calorie Intake Formula: 
BMR x Activity Level + BMR = Total Calorie Intake per day to maintain weight 1185 x .5 + 1185 = 1777.5 Calories to Maintain My Weight 

To lose 1 lb = 3500 calories need to be lost 

So, in general, if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
1777.5 - 500= 1277.5 Calories to lose 1lb per week.
1777.5 + 500= 2277.5 Calories to gain 1lb per week.
I would recommend that if you are trying to lose weight, it’s best to ‘lose’ the calories through exercise than cutting your nutrition.

An hour on an upright cycle, or 40 minutes of intense weight training will easily burn 500 calories, and yet your body will still have received the necessary amount of calories to function optimally.

Macro Nutrient Ratios: Protein/Carbs/Fats:
1) FTM Muscle Gain: 40% 45% 15%
2) Fat Loss: 48% 32% 20%
3) MTF Muscle Loss, Fat Gain (Good Fat): 15% 65% 20%
Continue 3) until you reach your goals, then switch to 2) for a healthier ratio overall this is enough protein to keep your body functioning while your muscles atrophy.

More Calculations about 3).
1 Gram of Fat= 9 calories
1 Gram of Protein= 4 calories
1 Gram of Carbs= 4 calories
Based on 1,777.5 daily caloric intake

Protein intake - .15 *1,777.5 = 266.6 Calories of Protein/4 calories = 66 grams per day
Carbs intake - .65 * 1,777.5 = 1,154 Calories of Carbs/4 Calories = 288.51 grams per day
Fat  intake - .20 * 1,777.5 = 355.5 Calories of Fat/9 calories = 39.5 grams per day

Her Summary:
I was a personal fitness trainer. And took a dietician coarse while I was in the U.S. Army. My apologies I should have put my credentials in the post.
You have to get your body fat percentage measured first. Everything else besides fat= Lean body mass (muscle, blood, cartilage, organs, etc).
Doctors make the worst dietitians, I'm giving information that I have used and taught for over 15 years and are tried and true.
However that being said, if you have have a medical condition or are intolerant of food please and do talk to your doctor first before starting this lifestyle.

My Summary:
I am going to try this. I already exercise with about 6 or 7 hours per week of cardo only. I am completing 2 or 3 hours at a time to slowly burn muscle. I am going to try her nutrient ratio based on 1,770 calories per day. My daily caloric intake is similar to hers.

No comments:

Post a Comment