Trans Fitness

Hey, sweet. I’d go with male. If you find that it’s recommending too many calories and you gain unwanted weight just reduce your calorie intake. That’s the only potential problem i could see occurring, but that could happen to anyone regardless of sex or gender because everyone’s calorie needs are a little bit different.

-Lex 

Hey there, sounds like you have the endurance/cardio side down. I would suggest adding in some body weight exercises twice a week or every other day, depending on if you are sore and how your body responds.

Keep doing what your doing with the walking and swimming.

For a little bit more muscle (if you find that you are gaining too much muscle, you can stop trying to increase reps and do the exercises less frequently to maintain muscle instead of gaining) try this:

1) 15-20 assisted overhand pull-ups

2) 15-20 regular or modified  push-ups

3) 15-20 assisted underhand pull-ups

4) 15-20 modified diamond push-ups

5) Standard abdominal plank (hold for as long as possible)

 6) Isometric leg raise ( lie on the ground with your lower back touching the floor and lift your straight legs about 6 inches off the ground while contracting your abs and hold)

7) Standard crunch (make sure the small of your back is touching the floor and you hold the contacted position for at least 2 seconds per rep)

You can do one or two sets of these exercises. Make sure you have at least 48 hours of rest in between workouts. Try to go to complete momentary muscular failure on each exercise so that your not able to do another rep with good form. 

If you don’t have a pull-up bar, you can use trees or playground equipment. 

Best wishes, 

Lex

Too many calories, no matter what the source, can cause weight gain. It’s just less likely that you’ll gain fat weight from protein. However, you still need to be aware of how many calories you are consuming vs. how many calories you are burning through exercise. Your basal metabolic rate, which is how many calories you burn just from basic bodily function such as breathing, digestion and blood circulation is probably somewhere close to 1,300-1,400 calories a day. So if you don’t do any exercise and you eat 1400 calories a day you will maintain your weight. That means if you eat 1,400 calories a day plus burn 500 calories (approx 45-60 minutes of cardio depending on the intensity) then you will lose 1lb of fat per week. 

Ok so, 1) keep track of your calories. Consume 1,400 calories per day, mostly from protein, unsaturated fats, and complex carbs. 2) Burn at least 500 calories a day through any type of exercise. 3) Watch results and tweak calories intake and/or exercise amount as necessary 

Hey, it depends on your body weight, lean body weight and timing of protein intake. 

For total grams of protein in a day, you should take in about 1 gram of protein per lb lean body weight. If you know your body fat % then multiply your body weight by that percentage to find your lean body weight. Like I have 17% body fat, so I’m 83% lean body mass, so I would do 146lbsx.83= 121 grams per day. If you use the metric system multiply kilograms by 2.2 to get pounds. 

For timing of protein, your body can only absorb about 25 grams of fast digesting protein (whey protein) at one time. So use a whole scoop of protein powder with a glass of water or half a scoop-3/4 scoop with a glass of milk. Anymore and it probably wont be absorbed.

If you don’t know your body fat %, just multiply your weight in lbs by .70 and .80 to get a good range.

Thanks,

-Lex 

I don’t think id recommend it to anyone really,because everything could have adverse effects and I’m not a doctor. All I can do is tell you what my personal experience with it is. In my opinion, I think you should not start taking any supplements other than protein until you’ve been working out hard for at the least a year. Supplements really make such a small difference that it probably wouldn’t be noticeable until you start to get closer to your physiological potential. A solid training program and diet will be exponentially more effective than dhea at changing your body. Focus on food first, all the supplements in the world cannot make up for a poor diet. Shoot for at least 90 grams of protein a day and try to make the majority of your Carbs come from vegetables, beans,and fiberous whole grains. Best wishes my friend :) -Lex