Exercise and eating back

andysport1

As an example my bike ride yesterday calculated 3100 cals plus 125g of protein added to my normal daily = 4800 + 210g protein
Do I really need to eat all those cals ? more importantly do I need to eat all that protein ?

I'm training for an Ironman
In the new year my exercise will calculate into approx. 21000 cals + 950g protein weekly
Plus normal daily requirements 14000 cals + 600g
35000 cals 1550g = 5000 cals + 220g a day = really ?

yarwell

Are you trying to lose weight or just get in shape fitness wise ?

ultrahoon

Many exercise burns are wildly inflated estimates, and many people choose to only eat 50% or so of their exercise calories back to compensate for this.

That said, Ironman is *serious* business, and you will absolutely need to eat a lot more food to fuel the training for it. If you're tracking your food *extremely* accurately, then you can weigh yourself in the morning every day, and see what your weight is doing over a month. That will tell you if you're in a deficit or not, and then you can work out how many exercise calories you are actually burning from the data you have obtained.

Be warned though, you need *really* accurate food logging to get the most out of this strategy.

5000 calories per day is certainly within the realm of possibility for Ironman training if you aren't a small person. I took up MMA training a few months back, and my maintenance is 3100 calories per day, and outside of a training camp for a fight, Ironman is going to make my weekly routine look downright casual.

andysport1

yarwell wrote: »

Are you trying to lose weight or just get in shape fitness wise ?

I do need to lose some weight 1lb every week or so would be good. I'm pretty fit I ride 120 miles a week, swim and run

yarwell

I would check the ride calories across a few different methods. MFP adds calories using the baseline macro split so it will tend to add protein you don't need- 170 grams of protein is likely to be enough

andysport1

ultrahoon wrote: »

Many exercise burns are wildly inflated estimates, and many people choose to only eat 50% or so of their exercise calories back to compensate for this.

That said, Ironman is *serious* business, and you will absolutely need to eat a lot more food to fuel the training for it. If you're tracking your food *extremely* accurately, then you can weigh yourself in the morning every day, and see what your weight is doing over a month. That will tell you if you're in a deficit or not, and then you can work out how many exercise calories you are actually burning from the data you have obtained.

Be warned though, you need *really* accurate food logging to get the most out of this strategy.

5000 calories per day is certainly within the realm of possibility for Ironman training if you aren't a small person. I took up MMA training a few months back, and my maintenance is 3100 calories per day, and outside of a training camp for a fight, Ironman is going to make my weekly routine look downright casual.

Thanks for this, 1/2 sounds do-able, so should i eat 1/2 the protein as well ? and yep upping my training is mentally quite hard 19 hours currently going upto 25 hours a week will take some finding.

Yi5hedr3

No, you do NOT need all those calories, and NO you did not burn 3100 calories. 1600....maybe....