Sunday September 24, 2017 - My workout

Wow, it has been awhile since I worked out and it showed. I had been working out 3/4 days a week since March 2010. But I stopped about 1 year ago to work on my diabetes and start my HRT. After about 6 months on HRT, I stopped going to the gym.

I definitely male failed, but I did not care. I stopped at the gas station to get a free cup of ice water. It was crowded around the cashier. As I walked by the crowd, this guy looked me up and down and watched me as I walked to the soda fountain. No one else gave me a second look.

I has no issues in the gym as I still use the men's dressing room.

I started with 10 minutes on the stairmaster. I use to complete 45 minutes at level 10. Today, 10 minutes at level 8 had we sweating.

I moved to the 10 station 30-minute weight system. I had not done this before, so I used just 55 lbs and completed 12 reps per machine.

Finally, I completed 30 minutes on the elliptical machine. I use to complete 60 to 180 minutes on the elliptical machine at a level 10. I used Level 8 today.

I felt really good, the rest of the day. I am going to slowly build back up and go 3 days a week.

Friday June 23, 2017 - MTF Workout for a better feminine body

I spend 18 months (2/10 to 8/11) getting into shape before HRT. Since Aug 2011, I have basically stayed in shape thru healthy eating and cardio. Since Nov 2016, I have not been in the gym but have kept the weight off.

I am going to start back, but I am not going to do just cardio. Now  that the T has been replaced with E, I am going to add stretching and weight training. Being in  Atlanta, I am going to try and see if I can find a training group of  Transwoman.

I have been watching youtube videos about Transwoman and getting a more feminine body. Below is the best one I have found so far.

Thursday May 4, 2017 - Back to the gym.

I have not been in the gym in 5 months, as I worked to control my diabetes without medicine. I am finally able to keep my glucose level in the pre-diabetic range and hope to be in the normal range by fall.

I did my experimenting with food and then discovered that drinking plenty of water helped. If I drink about a gallon of water a day and maintain a strict no or low carb diet, I can get my level between 140 and 180. which is still high but not in the 400's where is was in September.

I can live on a no/low carb diet of salads, protein and granny apples.

I tract all of my water and food intake and daily activity. I noticed that when I am active either walking or working in the yard, I have lowered my level as low as 103.

So I need to return to exercising to add the workout necessary to lower my glucose level into the normal range of 70 to 110. I am now averaging 170, so I think the excising will help we get within that normal range.

I am still in good shape, as my weight has not changed much. But my shape has. Below are pictures of me in my outfits.


The first two pictures are 4 months Pre-HRT. I was thinner.

Feb 12, 2016

Feb 13, 2016

These next two pictures are me today and I am a little thicker. But I now know what to do about my glucose level, I am ready to trim down. I think with the sports bar, I can wear my feminine outfits even in boy mode without an issue. I was wearing these outfits since 2015. So I feel comfortable in them at the gym. Its my breast size that might be an issue, but I will see.

Sports Bra

Regular 36C Bra

Sunday October 16, 2016 - Did go to gym today. Yeah!

It was tough but I did get up and go to the gym. I really need to for health reasons and to stay in some kind of shape. With my muscle mass down, my metabolism is also down. I should be eating less to compensate for my lower metabloism, but I am actually eating more.

Once I got to the gym, I watched an hour of football while I was on the elliptical machine. I did notice that my calorie burn rate was 107 calories per hour. Before HRT, I was burning 120 calories per hour and when I was really into losing weight, 5 years ago, my burn rate was 150.

With basketball starting soon and football, I am going to try and workout 3/4 days a week. It did not work last month. But I must do something, with Thanksgiving and Christmas around the corner.

Anyway, back to the gym. I wore my regular outfit, but its impossible to hide my breasts. So I just went with my sports bar and two t-shirts and said so what. Of course, I did not have any problems in the locker room or gym floor. I honestly believe, if I do not make an issue of it, no one else while either.

Wednesday October 5, 2016 - Cost of Transition

Below is a good infographic that outlines some of the surgery costs of MTF transgender surgery.

For me, I can see having my Adams apple shaved. But I am willing to let what nature gives me for the rest. I have not decided on SRS. At this time, my answer is no, as. I  HRT do its thing over the next 24 months..

For me, what is not included but mentioned at the bottom of the graphic is electrology. That along with losing weight were the two most important costs for me.

Electology cost me over $10,000 during a 4 year period. I am still going periodically to get stray hairs. But having a smooth face impacts your look and application of makeup.

Weight loss and weight control is an ongoing lifelong issue. Once I lost 60+ pounds over 18 months, its a lifestyle change that keeps it off.

Being thinner allows you to create a more natural feminine look by hiding more of your male traits (shoulder  and stomach areas).

Tuesday September 27, 2016 - The gym and my new plan

This is the start of my third week of my new exercise plan. During week 1, I did workout three days, trying to get my body back into the exercise mood. Last week, I do not workout at all. So in order to get close to 12 workout days this month, I need to workout 4 days this week and next week.

I am back to an hour on the elliptical machine and Sunday I added 5 mins on the stairmaster. I am going to slowly increase my stairmaster time back to thirty minutes.

If I can get back to 60 mins on the elliptical and 30 mins on the stairmaster, I will be OK. But the problem is that I am not burning calories at the same rate I use to. Using the machines' calorie counter, I am now burning about 10% less calories per hour. This is probably due to my reduced muscle mass from HRT.

So exercising is good but I need to exercise longer to burn the same amount of pre-HRT calories. I expect this deficit to grow as I lose more muscle mass. I may need to add weight training in an attempt to maintain more muscle mass. But right now, I want to has less muscle and look leaner. Again I maybe able to do this by using lighter weights with more reps.

But exercise is only part of the solution. Caloric intake is the most important part. During my 2010-2011 weight loss, I learned that caloric intake was a more important (about 60-70%) weight loss factor than exercising.

My problem is that after I take my night meds around 8 pm, I get very hungry. I try to just eat a salad, but I end up eating a lot of calories, just before bedtime. I might be needing these calories during sleep to help with my transformation. But I bet I am eating excess calories that are going all over my body as fat.

I need to try and slow this down. So I am going to take my evening meds at bedtime and then go to sleep. I tried it Sunday night and Monday morning, I work up starving. That is OK, because I can eat more in the morning and use it as energy during the day.

I hope the morning staving feeling is my body using up all its caloric storage, at night to help with my feminization. If my body needs more, I hope it will pull fat from my cells. That is why I must drink more water before I go to bed and when I wake up to go to the bathroom. Water is the vehicle the body uses to extract fat from your cells.

Below are two pictures of me at the gym. The picture on the is pre-HRT while the left was taken Sunday.

up to 10 months Pre-HRT

3+ months HRT

Noticed how my breasts are fuller (which I love), but so is my stomach (which I hate). I am going to try and figure out how to shrink my stomach and keep my breasts growing.

Also at what point do I male fail (look too feminine) to go to the gym as a male?

Wednesday September 14, 2016 - Exercising Again

Sunday, I started exercising again. I went to the gym to watch the Atlanta vs Tampa Bay NFL game. I had not been in the gym since July. I just could not motivate myself. I used the excuse that I wanted the HRT to work its magic and see where my fat would end up. I thought if I continued to exercise,  I would not enough fat to store.

But part of the reason I exercise is to stay healthy, feel better and have more energy. So here I am back in the gym. My goal is to get my overall body slimmed down while hoping for an hourglass figure to grow.

I decided to use the elliptical machine for 1 hour. However after 28 minutes my right calf muscle began to tighten and cramp. I was able to finish 45 minutes before I decided to quit because of my calf.

I must continue to drink more water, if I am going to continue to exercise because of  spironolactone. Spironolactone is a diuretic and part of my daily HRT meds.

Also my effort was not as strong, even though I felt strong. The calorie counter on the machine showed I burned 480 calories in 45 minutes. Usually, I am at 525 calories in 45 minutes. My lower calorie burn rate was probably due to my lower muscle-to-fate ratio.

I was glad to get back in the gym and I want to go at least 3 days a week for the next four weeks. My goal is to get back to at least 1 hour of elliptical machine work plus 30 minutes on the stairmaster machine.

This 90 minute workout will help reduce my overall size while I hope to continue to develop a more hourglass figure.

Sunday

2015

You can see from the two pictures above, I was thinner in 2015, than I am now. I do not know if I can get back to my smaller size. To get there, I will need to exercise more and reduce my daily caloric intake to around 1700 - 1800 calories. I am not sure I want to do that anymore. I do not mind being thicker as long as I have female curves.

Tuesday, I exercised again. This time,  I drank enough water as I did finish my 1 hour elliptical workout without cramping.. So I hope to continue my 1 hour workout for a third day this week (Thursday or Friday).. Then add the stair master next week.

Monday August 15, 2016 - Exercising based on our body type.

When I started this journey in March 2010, the first item on my list, was to loss weight. Over the next 18 months, until about Sept/Oct 2011, I lost over 50 lbs. But my goal not weight reduction but waist reduction and dress size. My waist goal was 34 inches and I started at 44 inches. I wanted to get into a size 10/12 dress.

Between modifying my eating (which was the most important) and exercise, I overshot my goal, as my waist went down to 32 inches and my dress size went down to 8/10. Over 5.5 years since, I have been able to keep my shape under control.

The last year was tough because of the Grandkids living in the house. So I bounced off the bottom of the scale. Now that I am on HRT, I have stopped exercising and my appetite has increased.

I have started exercising again, after a 7 week layoff, and I just need to reduce my caloric intake while still satisfying my appetite.

With the change in my body, I have decided to take a fresh look at both exercising and eating.

Last week I exercised both Monday and Wednesday. I realized my body could not handle nearly the exercising I was doing pre-HRT. So, I am going to build my endurance back up, but maybe I need to do it differently.

I found this video which I am going to use as a basic for a new exercise system.

Wednesday August 10, 2016 - Doctor's appointment and exercise

Today I have my doctor's appointment for a blood test. I was suppose to have one last month. I cancelled it and never made another one. So they made one for me. I am being a bad girl. I need to reschedule until Friday. Its important to get a reading on my blood for possible problems, to see if my dose needs to be adjusted and my hormone levels. So I promise, to myself to be there Friday.

My Monday exercise to good. It made me feel much better. However, I could tell the difference of being away for so long. I started with the stairmaster. Previously, I was doing 30 minutes and testing 45 minutes. I tryinng to reach 1 hour. Every 15 minutes I increase the step speed to the highest number. I do this for one minute. Yesterday, I could only do 15 minutes and it wore me out. I am going to get back to 30 minutes and keep it there.

I moved to the elliptical. I immediately noticed my chest moving as I exercised. It was a slight bouncing, even though I was wearing a sports bra. I had on one of my bigger T-shirts, as a precaution. I do not know if anyone could see them, but I felt them. I usually complete 60 minutes as a minimum and I use to do 120 minutes or in a few cases 180 minutes. I am going to try and get back to 60 minutes. But my shoulders began to hurt after 10 minutes. Also I usually burn 700 to 750 calories in an hours. This machine measurement may not be actuate but its a way of comparing your effort over time. So in 30 minutes I should be in the 360 to 375 range.  I only reached 335 and my shoulder were aching. This supports the fact that I have had muscle loss around my shoulders. Now my new goal is 60 minutes at 660+ calories.

I am ready to get back into an every other day routine. Yesterday, I realized, I missed working out, Even if my body can not give the same effort, I feel so much better.

Tuesday August 9, 2016 - Back in the gym

I decided to get back in the gym today. Tomorrow I have my doctor's appointment for a blood sample. Nothing motives you than an upcoming Doctor's appointment. Lol

But I think I need to get get back into the gym as away to relieve stress, feel better and slim down. Even if it means losing fat in my female areas, my stomach needs to get flatter and my overall mental and physical health needs to improve.

Also, I find working out puts energy back into my body.

It has been about 6 or 7 weeks since I worked out. So I am going to start slow and build back up over the next 4 to 8 weeks.

I am going to complete 15 minutes on the stairmaster and then 30-60 minutes on the elliptical.

Tuesday June 28, 2016 - My body is changing

My body is changing, ever so slightly, but I can tell. Since 2010, when I decided to lose weight by eating healthier and working out, I can tell when my body changes.

I had not been in the gym for two weeks. I forced myself to go last night and my workout was different. I was weaker both physically and having the mental motivation. I completed 20 minutes on the stairmaster while previously I was doing at least 30 minutes. But I was sweating heavily, which is good, but I was exhausted.  Next I moved to the elliptical machine. I use to do at least 1 hour and up to 3 hours. Last night I could not push myself past 30 minutes.

On the one hand, the two weeks off hurt but I should have been able to meet my minimum of 30 minutes on the stairmaster and 1 hour on the elliptical machine. I am going to try and go back tonight and see if I can build back up to my minimum times.

Also my feminine workout clothes fit slightly different on me. Its hard to explain but my upper body seems slightly small and my stomach sits out like a little ball. I have not gained any thickness around my stomach but the relationship between my stomach and the rest of my upper body is different. Usually my stomach is the last to shrink when I am losing weight. So I would expect my stomach to shrink some. But I think its upper body muscle that I am losing. I discussed in a previous blog post who I felt weaker and smaller. Now I am seeing it physically.

Finally, while working out, I was wearing my sports bra and two T-Shirts. Yet my breast outline not only showed, but I felt them slightly move while I was on the elliptical. This supports my theory that they are filling out.

Yesterday, I found an old 36A bra. I wore it instead of a sports bra. I definitely filled it and I felt more secure in it.

I have been on HRT less than 3 weeks, yet slight changes are occurring more rapidly than I expected. I thought I had 60-90 days before I would notice changes.

Tuesday June 14, 2016 - Gym

I am now more motivated than ever to get my body weight down. So I have started cutting back on junk food. With my daughter, 2 grandchildren and son-in-law moving this weekend, the junk food will leave too.

I am going to start working out more. I slacked off the last 2 months. So Monday, I started back in the gym. I completed 30 minutes on the stairmaster and 60 minutes on the elliptical.

Yesterday, I wore my pink outfit with a yellow/orange T-Shirt underneath. Is it me or does this picture show a larger chest. I was wearing my sports bra. I think its the lighting.

Its only been a few days and I have read that it takes about three months for the breasts to start growing. But my underlying base seems slightly bigger and my breasts a little rounder and fuller.

I had a good workout. One reason might be the water I am drinking during the day. I know I need to drink more water, but I could not bring myself to drink that much water.

Now I have a reason as the Spiro is a diuretic and my Doctor told me to drink more water. I have decided to take my 20 oz mason  jar and fill it seven times during the day.

My goal is to exercise five days a week. I am going to add the treadmill as a third option.

Wednesday May 11, 2016 - Continuing my workout

I am now back in the gym and I am feeling much better. After almost two weeks off, I can feel the difference after a few days of hard workouts. I need to slim down before June 11th.

I am on the stairmaster, which is a very tough workout. I am up to 45 minutes which includes 3 minutes at the highest level. My goal is one hour on the stairmaster and I am going to add one hour of elliptical on alternate days.

I have also started to track my daily calories on myfitnesspal.



This is my goal.

Saturday May 7, 2016 - Back in the gym.

Today I am going back in the gym after a week off to get rid of my poison ivy. The steroid pills worked. I took the week off because the week before, I exercised and noticed the rash had spread. So I took the rest of that week off to use calamine lotion in an attempt to dry out the rash. It did not work, so that is why I went to the CVS clinic and received steroid pills.

Now that my week of bill taking is over, I am excited to get back in the gym today. I need to because I have had a lot of nervous eating and I can feel the weight gain. With just 5 weeks until HRT begins, I need to concentrate on getting thinner. I can still squeeze into by size 30 inch pants, but they are not comfortable. When I was an my lowest weight, those pants fit well.

I am going to get back on my fitness pal to help control my caloric intake and use that stairmater (45 minutes) and elliptical machine (1 hour) every other day. I have a lot of traveling to do this month, so it will not be easy.

This is crunch time and I do well under pressure. I only get to start HRT once and I want to have a certain look when I start. I want my stomach as flat as possible and my overall body thin. Then after a 2 or 3 months of HRT, I want to gain weight in hopes of the fat forming in female locations instead of male.

So today starts it.

Sunday April 17, 2016 - Orlando trip

I am disappointed that I did not get to continue my talk with my sister. We did not get the children into her dental office until late afternoon. By the time she finished, we all went out to dinner and then I had to get the kids in the bed.

My sister and her husband went to bed early, so I went out around 10 pm. I went to International Drive and walked around. I really wanted to present as Susan. I went to about four tattoo shops within the one mile walk. I was looking for a better and more feminine belly ring. Its been 4 months and my piercing has healed. So its time to buy some cute rings. All four shops had about the same rings. I only saw 1 dangling ring I would buy. I did not like the rest. I do not know if I have to buy one online or can find a store with a nice variety.

Next time I stay at my sister's, I am going to go out late presenting as Susan. I will have to be more careful as a single female, but the tourist area at Disney or Universal should be OK. My sister will be sleep, so she does not have to "see" me.  Or I could dress and leave while my sister is out and come back late.

I ate poorly yesterday. My brother-in-law has a bad case of diabetes, but he and my sister still eat poorly and I weakened. I had one small waffle and some donuts.

So this morning I went to a local Planet Fitness and worked out. The layout of this center requires me to walk past every area, to get to the Stairmaster machine. There was a time, I would feel uncomfortable in my outfit and walk past everyone. But today, I was Ok and walked with my head high concentrating on my coming workout. I was not looking for rejection or stares. I did not care, I was there for the workout.

I am working on the Stairmaster. I am up to 45 minutes with the highest intensity for 1 minute every 15 minutes.

I am going to work up to 60 minutes which means 4 -1 minute high intensity intervals. Then I am going to increase the high intensity interval to 2 minutes. I want to reach this goal by HRT day.

I feel sluggish because I did not eat before my workout. I fed the children but I forgot to eat. I am going to eat while on the road.

I need to get on the road and head back to Atlanta.

Below are a couple of additional photos for my gym outfit.

Tuesday April 5, 2016 - Shopping

Yesterday I stopped at a Goodwill in Tennessee. I found a cute T-Shirt. (See the picture on the left.) I am going to use that T-shirt for exercising.

I was not sure at first because even though I like the color and designs. But I wondered if it was too feminine. Then I figured, my exercise outfits are pretty feminine to begin with. So go for it.

I like the colors which are pink and a shade of blue (baby blue?) inside the designs. I need to learn more about the different color shades because the shirt has shade of pink and red. I just do not know the names of the various shades. The same is true about that blue.I am guessing its a baby blue.

This is a thinner and longer shirt which is perfect as an outer shirt. I want more of these type shirts because they set a pretty bright color palette for my outfit. I then can match it with my leggings, ankle socks, shoe laces and under shirt.

Here is the look with my pink leggings and baby blue undershirt. I like the look of the longer undershirt that covers my hips. The baby blue undershirt matches the blue within the shirt design.

I am going to wear this outfit tonight at the gym. Most of my T-shirts are a solid color. I have a few outer shirts with words or images on them. But this is first one with a nice pretty design on it.

I am going to buy some more like this and raise the feminine look of my gym outfits. This will include shopping for some print leggings. All of my leggings are solid colors. But I could match print leggings with my solid colored shirts.

Below is a picture of my complete outfit for tonight. You can see my black sneakers with the pink laces and trim.

Friday April 1, 2016 - Change in workout routine

These past 5 months, have been tough on my weight control. I am having a hard time controlling my caloric intake and my workouts are not as strong as it should be. I can still fit my clothes but they are slightly tighter.

I have 70 days before I start HRT and I would like to be smaller when I start. I want my stomach to be smaller.

So I am making some changes to my exercise routine. I have been using the same routine for over 1 year, which is using the elliptical machine for up to 7 hours a week. My usual workout session is 1 to 2 hours. I wanted to use a long slow workout to burn muscle. I think it has worked as my muscle mass has dropped. But I think my muscle memory has created a point of diminishing returns. I notice that I do not sweat as much with the elliptical machine, like I use to.

 My new routine is to use the stairmaster machine. I am going to attempt to reach a two hour workout on this machine. I will slowly buildup to a two hour session. I started yesterday with a 30 minute session. During this session, I will vary the intensity in an attempt to keep my body from adjusting over the next 70 days. During this 70 day period, I am going to try and have 30 to 35 workout sessions.

On the calorie intake side, where most of the weight is controlled, I am going to eat more homemade smoothies and salads.

Tuesday March 15, 2016 - Random thoughts

Stana, of Femulate fame, beat me to the punch today. I wanted talk about my battle of the bulge. Normally by March I will have lost any weight gained over the Holidays and winter. But coming out of this winter, I have not lost much weight. I have not gained much, but my clothes feel tight.

I do not weigh myself, I now judge based on how my clothes fit. Currently, both my male and female clothes are tight. This forces me to recognize slight weight gains. My problem is not enough hours in the gym and too much junk food around the house for my Grandkids. I normally do not bring certain food in the house because I know I will weaken and eat it.

So starting yesterday, I will increase my hours in the gym back to at least 6 preferably 7 hours per week of cardio. I will eat more homemade salads, which I like. Plus, I will increase the number of homemade smoothies I eat per day, from 2 (one in the morning and 1 after working out), to three, which will include a late lunch smoothie.Each smoothie is about 300 calories. Between working out and watching my caloric intake, my stomach will shrink along with the rest of my torso. Reducing my calories has a greater impact than working out, but together, it work quickly.

I want to get my stomach as flat as possible, which will put my waist around 30 inches and weight around 163, before I start HRT. I am less than 90 days away from my appointment. So I am getting excited because this is a once in a lifetime start. I want it perfect.

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I was playing around in my closet and found this perfect match of skinny jeans and flats. I bought the jeans at Goodwill last spring for half price Senior Day. I paid $2.75. I bought these flats from Payless Shoes for $10.00 using a coupon in addition to a store sale.

I like that the color of the jeans were in this color of the shoes. I bought these shoes along with a black print pair. This white based pair was bought for the spring.

I am going to hunt for a pretty Spring top to match the shoes and pants. Also a nice tunic sweater for this fall would create a second outfit.

I do not want to invest into too many clothes because the HRT will change my body of the next year. I am looking forward to adapting my wardrobe to this new anticipated body.

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.

It took me 18 months to lose the weight. My goal was not to lose a certain amount of weight but to reduce my waistline, get healthy and fit into an old pair of female jeans. Those jeans some how made thru two female clothes purges.

My waist started at 45" inches and ended up at 28". It is now, 7 years later and my waist is about 35". I do not weigh myself. I have no scale. As long as my clothes fit and I can still wear a size 10, I am ok.

 I would like to stay at 32" because a  28" waist made me look too small with a big head. I looked like a cartoon character. Lol

This not a diet but a lifestyle change.

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.

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Diet:

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.

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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.

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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%

For MTF

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