Need help with my food intake while lifting

LolaKarwowski

Should I..

- eat at maintenance only
- eat at maintenance + any calories burned during cardio & not counting calories burned during lifting
- eat at TDEE only
- eat at TDEE + any calories burned during cardio & not counting calories burned during lifting

I am 131 lbs and am 5ft 7in tall
Don't know my body fat
Goal is to lose body fat and gain muscle so I am focusing on recomp for now. Will bulk and cut once I am experienced.

I have done weeks and weeks and weeks of research on how much exactly am I supposed to eat and now my head hurts.

LolBroScience

LolaKarwowski wrote: »

Should I..

- eat at maintenance only
- eat at maintenance + any calories burned during cardio & not counting calories burned during lifting
- eat at TDEE only
- eat at TDEE + any calories burned during cardio & not counting calories burned during lifting

I am 131 lbs and am 5ft 7in tall
Don't know my body fat
Goal is to lose body fat and gain muscle so I am focusing on recomp for now. Will bulk and cut once I am experienced.

I have done weeks and weeks and weeks of research on how much exactly am I supposed to eat and now my head hurts.

TDEE is total daily energy expenditure, or maintenance calories with exercise already included. So, there is no need to eat back your calories.

BMR (Basal Metabolic Rate): The number of calories you burn at complete rest.
EAT (Exercise Associated Thermogenesis): Calories burned during “planned” exercise sessions e.g. running, gym, exercise classes etc.
NEAT (Non Exercise Activity Thermogenesis): Caloric requirements of activity that is not planned exercise e.g. Hoovering, driving, washing up, climbing stairs at work etc.
TEF/DIT (Thermic Effect of Feeding or Diet Induced Thermogenesis): Caloric expense of eating/digestion.

TDEE = BMR + EAT + NEAT + TEF

http://invernessfitness.co.uk/resources/calories-burned-calculator/

Eat at TDEE, and lift.

Edit - Wanted to give credit to the source for the quick copy & paste.

slaite1

LolBroScience wrote: »

LolaKarwowski wrote: »

Should I..

- eat at maintenance only
- eat at maintenance + any calories burned during cardio & not counting calories burned during lifting
- eat at TDEE only
- eat at TDEE + any calories burned during cardio & not counting calories burned during lifting

I am 131 lbs and am 5ft 7in tall
Don't know my body fat
Goal is to lose body fat and gain muscle so I am focusing on recomp for now. Will bulk and cut once I am experienced.

I have done weeks and weeks and weeks of research on how much exactly am I supposed to eat and now my head hurts.

TDEE is total daily energy expenditure, or maintenance calories with exercise already included. So, there is no need to eat back your calories.

Eat at TDEE, and lift.

Second this. You'll know you have the correct TDEE when your weight holds pretty steady. If you're still losing 1+ pound a week-eat more

LolaKarwowski

slaite1 wrote: »

LolBroScience wrote: »

LolaKarwowski wrote: »

Should I..

- eat at maintenance only
- eat at maintenance + any calories burned during cardio & not counting calories burned during lifting
- eat at TDEE only
- eat at TDEE + any calories burned during cardio & not counting calories burned during lifting

I am 131 lbs and am 5ft 7in tall
Don't know my body fat
Goal is to lose body fat and gain muscle so I am focusing on recomp for now. Will bulk and cut once I am experienced.

I have done weeks and weeks and weeks of research on how much exactly am I supposed to eat and now my head hurts.

TDEE is total daily energy expenditure, or maintenance calories with exercise already included. So, there is no need to eat back your calories.

Eat at TDEE, and lift.

Second this. You'll know you have the correct TDEE when your weight holds pretty steady. If you're still losing 1+ pound a week-eat more

On Tuesday I was at 132.2 (this was after a bad weekend. I was at 130 the past week), on Wednesday I as at 131.8, yesterday I was at 131 and today i'm at 131. I won't take this week so seriously since this week is when I started eating at a maintenance but this information really help! Definitely keeping the bolded in mind and will start reading the link to get more familiar with all those new terms!