How many calories should I eat to lose weight while lifting?

LazSommer

What are your "lifts", and how much?

perkymommy

Barbosas77 wrote: »

I do ALL those things...I use pam spray for my foods and I bake most of my meats and fish..so hardly any oils

Just saw this. Get some oils in your diet! Just be sure to measure them. I love to use avocado and olive oils in sautees and what not but I'm sure not to use more than 1-2 tbsp per dish when I do use them. I also use real butter, not margarine and will put 1/2 tbsp or less sometimes in a pan when I scramble my egg whites or eat it on toast. I don't eat all of these in one day but I will eat them throughout the week. You need some healthy fats and oils in your diet.

Barbosas77

MommyMeggo wrote: »

Barbosas77 wrote: »

Thank you so much!!! I will take your advice...I think your right, I have to up my workouts. Let's see if eating at 1500 is better since I'm weight training. I was reading a lot of important info on bodybuilding.com and a lot of ppl say you can't eat less then 1200 if your strength training... Maybe that's my mistake...what do you think?

I was eating at a smaller deficit and making great progress in my lifts. But the scale wasnt really moving.
I dropped my calories.... but eventually I lost my energy to lift (I did also get sick and lost sleep with sick baby) I think dropping calories was a mistake and a contributing factor to my stall.

I have been eating about 200 more calories each day and actually feel better.
If fitness wasnt part of my journey- a lower intake would be fine. But Im asking a lot from my body and I cant expect my car to run on empty.
A lot of us underestimate the calories we need in fear of eating too much.

Lifting WILL change your body even if the scale doesnt change.

I lost 7.6lbs only- BUT 9 overall inches- pretty quickly too. Looking back my first attempt was right.

Eat to live. Eat to lift.

Barbosas77

Oh wow that's awesome!!! Thanks!

Barbosas77

LazSommer wrote: »

What are your "lifts", and how much?

Barbosas77

Depending what part of the body I'm working on...biceps 25 pounds... Pull down triceps 50 bench press 35 on each side I also do a lot of legs ...deadlifts, good mornings, leg lifts...you get it...

Barbosas77

perkymommy wrote: »

Barbosas77 wrote: »

I do ALL those things...I use pam spray for my foods and I bake most of my meats and fish..so hardly any oils

Just saw this. Get some oils in your diet! Just be sure to measure them. I love to use avocado and olive oils in sautees and what not but I'm sure not to use more than 1-2 tbsp per dish when I do use them. I also use real butter, not margarine and will put 1/2 tbsp or less sometimes in a pan when I scramble my egg whites or eat it on toast. I don't eat all of these in one day but I will eat them throughout the week. You need some healthy fats and oils in your diet.

Barbosas77

True....I do eat avocados and use lil on the coconut oil and olive...

RGv2

Also...something to think about, if you're lifting the scale is going to move much...much slower. Not because you're gaining muscle, but that you're maintining it so losses come from mainly fat and water.

Are you measuring yourself? It's possible that you're making changes in BF% without seeing a large change in the scale. If that 10 lb loss over a year was mainly fat, that's a good change in BF%. It took me a solid year to perform my recomp.

heybales

Just so you know from all those saying starvation mode isn't real.

They usually don't know what they are talking about.

First they may be confusing starvation mode, aka adaptive thermogenesis, metabolic efficiency, ect - with actual starving, which of course you aren't, and the 2 are different.

Second they may be assuming the side effects of starving or other myths are automatically being applied to "starvation mode" comments - which I didn't see any were in the comments of those saying don't eat bare minimum.

But just because certain side effects are myths (enter it if you skip a meal, gain fat, ect), it doesn't mean the mode is not possible to make your fat loss attempt harder then need be.

The 1200 BTW was only on days with no exercise and being at the activity level you selected. If Sedentary was selected is that true on non-workout days, like truly bump on a log and less than 4K steps, no kids or pets or family keeping you busy in evening?

Then on days you workout and burn more, you eat more. Thought of as fueling your workout, or reward by some.
Hence logging the workout and your eating goal changes. Weight training may be correct entry to use for your lifting - not many calories compared to cardio, but that's true - and it still counts.
If reps around 5-15, rests 2-4 min. If more reps and/or less rest, then Circuit training may be correct entry in database.
Cardio entries just depends on what you do and accuracy of your logging it. If entry is specific with intensity - usually good estimate.

Your food logging could also be decently bad on accuracy, and with small margin of error, (because you are small), you are wiping out the deficit. Or you could be trying to compensate for inaccuracy and making deficit much bigger, then even bigger on workout days - not good either.

Oh, effects of "starvation mode" - merely burn less than you possibly could - which if you had a choice - would you rather attempt to lose weight burning say 2000, or 1800, daily. Which means eating say 1500 or 1300?

youtube.com/watch?v=2i_cmltmQ6A

Barbosas77

RGv2 wrote: »

Also...something to think about, if you're lifting the scale is going to move much...much slower. Not because you're gaining muscle, but that you're maintining it so losses come from mainly fat and water.

Are you measuring yourself? It's possible that you're making changes in BF% without seeing a large change in the scale. If that 10 lb loss over a year was mainly fat, that's a good change in BF%. It took me a solid year to perform my recomp.

Barbosas77

That's true...is it.weird that my measurements are the same but the pix are diff every month? My body looks more tone

Barbosas77

heybales wrote: »

Just so you know from all those saying starvation mode isn't real.

They usually don't know what they are talking about.

First they may be confusing starvation mode, aka adaptive thermogenesis, metabolic efficiency, ect - with actual starving, which of course you aren't, and the 2 are different.

Second they may be assuming the side effects of starving or other myths are automatically being applied to "starvation mode" comments - which I didn't see any were in the comments of those saying don't eat bare minimum.

But just because certain side effects are myths (enter it if you skip a meal, gain fat, ect), it doesn't mean the mode is not possible to make your fat loss attempt harder then need be.

The 1200 BTW was only on days with no exercise and being at the activity level you selected. If Sedentary was selected is that true on non-workout days, like truly bump on a log and less than 4K steps, no kids or pets or family keeping you busy in evening?

Then on days you workout and burn more, you eat more. Thought of as fueling your workout, or reward by some.
Hence logging the workout and your eating goal changes. Weight training may be correct entry to use for your lifting - not many calories compared to cardio, but that's true - and it still counts.
If reps around 5-15, rests 2-4 min. If more reps and/or less rest, then Circuit training may be correct entry in database.
Cardio entries just depends on what you do and accuracy of your logging it. If entry is specific with intensity - usually good estimate.

Your food logging could also be decently bad on accuracy, and with small margin of error, (because you are small), you are wiping out the deficit. Or you could be trying to compensate for inaccuracy and making deficit much bigger, then even bigger on workout days - not good either.

Oh, effects of "starvation mode" - merely burn less than you possibly could - which if you had a choice - would you rather attempt to lose weight burning say 2000, or 1800, daily. Which means eating say 1500 or 1300?

youtube.com/watch?v=2i_cmltmQ6A

Barbosas77

That's what was thinking but wasn't sure. I really want to lose fat and I just need help..I got the training right but I heard that all goes to waste if I'm not eating enough

SezxyStef

as a note too you can quote and reply in the same box.

heybales

Sleeper1968 wrote: »

heybales wrote: »

Just so you know from all those saying starvation mode isn't real.

They usually don't know what they are talking about.

First they may be confusing starvation mode, aka adaptive thermogenesis, metabolic efficiency, ect - with actual starving, which of course you aren't, and the 2 are different.

Second they may be assuming the side effects of starving or other myths are automatically being applied to "starvation mode" comments - which I didn't see any were in the comments of those saying don't eat bare minimum.

But just because certain side effects are myths (enter it if you skip a meal, gain fat, ect), it doesn't mean the mode is not possible to make your fat loss attempt harder then need be.

The 1200 BTW was only on days with no exercise and being at the activity level you selected. If Sedentary was selected is that true on non-workout days, like truly bump on a log and less than 4K steps, no kids or pets or family keeping you busy in evening?

Then on days you workout and burn more, you eat more. Thought of as fueling your workout, or reward by some.
Hence logging the workout and your eating goal changes. Weight training may be correct entry to use for your lifting - not many calories compared to cardio, but that's true - and it still counts.
If reps around 5-15, rests 2-4 min. If more reps and/or less rest, then Circuit training may be correct entry in database.
Cardio entries just depends on what you do and accuracy of your logging it. If entry is specific with intensity - usually good estimate.

Your food logging could also be decently bad on accuracy, and with small margin of error, (because you are small), you are wiping out the deficit. Or you could be trying to compensate for inaccuracy and making deficit much bigger, then even bigger on workout days - not good either.

Oh, effects of "starvation mode" - merely burn less than you possibly could - which if you had a choice - would you rather attempt to lose weight burning say 2000, or 1800, daily. Which means eating say 1500 or 1300?

youtube.com/watch?v=2i_cmltmQ6A

Yeah, but what you're describing isn't starvation mode. As you lose weight your calorie requirements will drop, however if you adjust your calorie intake downward to compensate then you will continue to lose weight. The Minnesota Starvation Experiment proved this decades ago, as indeed have numerous famines during the course of history.

Actually, that research study and many others since then (view the video for reasons behind why it happens) - prove out exactly that the full day burn drops more than merely reduced weight and lost muscle mass would cause.

http://www.myfitnesspal.com/blog/heybales/view/reduced-metabolism-tdee-beyond-expected-from-weight-loss-616251

See - you may be thinking of the myth that weight loss stops no matter what - never said that.

Yes you would need to then eat even less - but because of the effects, you must now eat even less than you possibly could compared to if you had prevented it from happening in the first place.

And what's going to be easier to adhere to during the loss, and into maintenance - less calories than possible, or more calories at possible?

Barbosas77

Just wanna thank everyone for all your advice!! Went from 1200 calories to 1500 and it worked Lost 2 pounds! So happy, I guess my body was asking for more fuel in order to work properly. Thanks again guys!