Heavy lifting and hunger :-(

tracieangeletti

Just finished my first week of my new heavy lifting program and I am hungry peeps. This program has you lift 5 days a week focusing on a different body part each day. I also spin 3 days a week for 55 minutes and I have been taking a body pump type class for an hour once a week that I might just do away with cuz lifting for close to 2 hours that one day blows. My question is how do you figure the right activity level? I use the tdee minus 10 percent method and per Scooby' s workshop at a moderate activity level (3-5 hours a week of moderate exercise) it gives me 1800 calories a day. I'm 5'1", 127 lbs, at about 26 percent body fat. For someone my size 1800 seems reasonable to me, even more than reasonable, but with that being said I am still hungry. Will this hunger subside? Does my body just need time to get used to the new program? Is my activity level wrong? Has anyone experienced this and what did you do?

jwdieter

Maybe look into fiddling with your macros. Maybe you just actually need to eat a bit more.

magerum

newjourney2015

I don't know your age and I don't know your weight goal. Also can't see your diary to see what quality of foods you are eating BUT I ran a generic BMR & TDEE based on the info you did provide and I used the age 25 and based on the assumed age your activity level, your BMR is 1260 and TDEE is 2174.00 That is 2174 calories AFTER your activities (spin, heavy lifting, etc.) It is my opinion you are hungry because you aren't eating enough!!

silverinc13

You're probably not eating enough. All that activity would amount to more than "moderately active" I think. Try using a TDEE calculator that lets you put in your hourly activity levels and see where that puts you.

crista_b

Rather than eating more, try to watch what you're eating. Get more protein in the morning if you tend to get hungry during the day. Get carbs before your workouts for energy, and load up on protein after your workouts.

OtiWanKenobi

I have moderate setting on my diary and I lift 3 days a week and run once a week. From the sound of the activity you're doing you would be considered highly active.

Also, if you're lifting make sure you eating enough protein and you have your macros set to 30f/30p/40c.

getting enough protein will definitely curb your hunger so make sure you meet your protein macros. you can also figure it out by doing 1.5 grams per pound of lean body mass.

tracieangeletti

Sorry about that, I'm 47 and don't really have a goal weight anymore. I was thinking around 123 lbs which is only 3-4 lbs from where I am now but I'm thinking a bf goal would be better to aim for so right now I'm thinking 24 percent bf or less. Less would be best! Lol I upped my activity level on Scooby and it bumped me to 2000 which sounds like a whole bunch but I will give it a try and see what happens. Found myself last night eating the crumbs off of my plate AND my husband's too! Lol

tameko2

Spin 3x 55min (2 hrs 45 min) and lift 5 days a week (I'll assume relatively short - 40 minutes x5 = 3hrs 20 min) and an hour of bodypump = 7 hours and 5 minutes of exercise a week.

But you picked the option for 3-5 hours a week. Go back and find the option for 7 hours a week.

HIITMe

I got hungry just reading the original post

Achrya

I got hungry just reading the original post

This. Just the idea of all of that makes me want a sammich and chips, my goodness.

OP I don't think you're moderately active. I get in 4 hours of exercise and that makes me moderate; you are clearly blowing me out of the water with your amazing work. You work hard and deserve more food I think.

tracieangeletti

Went and looked at the 7 hour level and that that would give me 2200 a day which sounds like food heaven. Lol I guess I didn't choose that activity level before because I just assumed that was more for like athletes doing extreme training. I think I will bump it up to 2000 at first and then see if I still need more. More food!!! :happy: :drinker:

SpecialSundae

Went and looked at the 7 hour level and that that would give me 2200 a day which sounds like food heaven. Lol I guess I didn't choose that activity level before because I just assumed that was more for like athletes doing extreme training. I think I will bump it up to 2000 at first and then see if I still need more. More food!!! :happy: :drinker:

I used to assume that too, but I've been tracking myself and between lifting, running and general running around my TDEE is actually about 2600ish rather than the 2200-2400 that just counting my "exercise" would suggest.