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