So hungry after weight-lifting

karmelpopcorn

I do pretty hard-for-me cardio about four times a week (jogging, spin class), and then once a week, I work with a personal trainer on weights and Boxing-on-Adrenaline type exercises.

My calorie goal is 1,560 per day.

On the days after doing weights, I am so hungry that I can hardly stand it. I only have 503 calories left for today, and that seems like torture.

This doesn't happen after cardio workouts.

How should I handle this increase in appetite?

annette_15

Maybe look at what you're eating and try more high volume foods, veggies, fiber, protein. Plan your day out in advance and stick to it. Drink lots of water, have some coffee, gum, whatever you gotta do. You can also try calorie cycling where you eat less on the day you lift and more the day after, as long as your weekly calories still add up to what you want it to be. Play around with it

karmelpopcorn

annette_15 wrote: »

Maybe look at what you're eating and try more high volume foods, veggies, fiber, protein. Plan your day out in advance and stick to it. Drink lots of water, have some coffee, gum, whatever you gotta do. You can also try calorie cycling where you eat less on the day you lift and more the day after, as long as your weekly calories still add up to what you want it to be. Play around with it

Thanks. I tend to eat more vegetarian, and maybe what I need on these days is more chicken, eggs, etc. Thanks

Tallawah_

karmelpopcorn wrote: »

I do pretty hard-for-me cardio about four times a week (jogging, spin class), and then once a week, I work with a personal trainer on weights and Boxing-on-Adrenaline type exercises.

My calorie goal is 1,560 per day.

On the days after doing weights, I am so hungry that I can hardly stand it. I only have 503 calories left for today, and that seems like torture.

This doesn't happen after cardio workouts.

How should I handle this increase in appetite?

You may be focusing too hard on the daily target. Can you average it out over the week? i.e eat less on cardio days? As long as you achieve your weekly goals you'll be fine.

cwolfman13

I'm always hungrier after lifting so I make it a point to plan my eating a bit differently on lifting days...i.e. I plan to eat more...an extra snack and/or larger dinner...this may mean I forgo something earlier in the day that I might otherwise have or I have a smaller breakfast than other days, etc.

Also, does your 1,560 calories include lifting and your other exercise? You need to make sure you're accounting for all of your activity in your targets.

contingencyplan

Your daily calorie goal seems awfully low for someone who exercises as rigorously as you say you do. In fact I've never really known anyone who really got by on less than ≈ 1800 at that kind of activity level regardless of their age, size, or gender. My recommendation would be to give yourself an extra 300 or so on lifting days and see how it works for you. But give it like 3 weeks before you judge.

Michaelg235

Your calorie goal is way too low for all the exercising you do

kristysaurus

I find having a protein shake about an hour before I lift helps me feel a little less ravenous. That's just what's been helpful for me in the past.

It runs about 140 per scoop and i mix it with milk (add 110 calories) or water (or hot water with chocolate powder for something akin to a hot chocolate). I find it to be pretty satiating and keeps me going while lifting

karmelpopcorn

Thanks everyone. I do adjust for my cardio so I add 300 calories on those days.

arditarose

contingencyplan wrote: »

Your daily calorie goal seems awfully low for someone who exercises as rigorously as you say you do. In fact I've never really known anyone who really got by on less than ≈ 1800 at that kind of activity level regardless of their age, size, or gender. My recommendation would be to give yourself an extra 300 or so on lifting days and see how it works for you. But give it like 3 weeks before you judge.

Please. My maintenance is 1800 calories. Many women eat 1500 to lose weight.

arditarose

karmelpopcorn wrote: »

Thanks everyone. I do adjust for my cardio so I add 300 calories on those days.

So eat the 300 on your lifting day instead. Or the day after. Whenever you said you are more hungry.

BurnWithBarn2015

contingencyplan wrote: »

Your daily calorie goal seems awfully low for someone who exercises as rigorously as you say you do. In fact I've never really known anyone who really got by on less than ≈ 1800 at that kind of activity level regardless of their age, size, or gender. My recommendation would be to give yourself an extra 300 or so on lifting days and see how it works for you. But give it like 3 weeks before you judge.

ahum

My TDEE is around 2000-2100
Means i maintain on around 1700-1800. So it is not that low at all!