weight training
zfitgal
Posts: 542 Member
Hi, I weight train, very heavy 4 times a week...cardiovascular twice and I rest for a day. How much more calories do u think I need for the wight lifting a day? I'm eating on a training day 1640...didn't lose this week thoug, might be because of that time of the month 
...any suggestions. ..
...any suggestions. ..1
Replies
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I found this site helpful to calculate calories needed based on activity
http://www.iifym.com/iifym-calculator/
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Do you log your exercise and eat at least some of those calories back? Is your loss consistent? If so, I would stick to that.0
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What is your goal? Assuming it's weight loss, how much per week?
How much is your weight change on average the past month at this current calorie intake?
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8 lbs this month...but I intentionally gained last.month to try to break a plateau...I broke it by 1 pound and then stayed the same this week 0
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8 lbs this month...but I intentionally gained last.month to try to break a plateau...I broke it by 1 pound and then stayed the same this week
How are you measuring your calorie intake? Intentionally gaining weight won't break a plateau unless it makes your TDEE high enough that you're in a deficit with your original intake.0 -
I write that I am active during the day which I am...so I eat 1440 daily and wen I exercise I add an extra 200 for weight training which I do for an hour, heavy lifting....doesn't seem so high to me....0
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I also eat very high protein, almost my body weight in grams...0
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I was fluctuating for 5 months between 3 pounds eating 1400 call with working out, so I figured I had to eat more to lose....0
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It's highly likely TOM. As I'm sure you've heard, weight loss is not linear. That means it's normal to fluctuate up and down, you should be concerned only about the long term trend1
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I was fluctuating for 5 months between 3 pounds eating 1400 call with working out, so I figured I had to eat more to lose....
That is never the case.
Are you weighing all your foods on a food scale? If not, I highly recommend that you start. Five months without a loss means you were eating at maintenance the entire time. Yes, the one pound gain over the past week is likely due to TOM, but overall it sounds like you need to tighten up your logging.0 -
Well 1400 calories is definitely not maintenance and yes I use a food scale.I was fluctuating for 5 months between 3 pounds eating 1400 call with working out, so I figured I had to eat more to lose....
That is never the case.
Are you weighing all your foods on a food scale? If not, I highly recommend that you start. Five months without a loss means you were eating at maintenance the entire time. Yes, the one pound gain over the past week is likely due to TOM, but overall it sounds like you need to tighten up your logging.
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Can Tighten Up My Logging More then I'm doing...I measure out mustard....0
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You had a 3lb fluctuation for 5 months but then lost 8 lbs this month, except for last week when you gained 1 intentionally? What was different about this month from the last 5? If your goal is to keep losing, I guess you figured out how to do it the last 4 weeks so keep it up.0
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...and how heavy is "very heavy" and what is your routine?0
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For the past 5 months I fluctuated between 3 pounds. In September I decided to intentionally gain some weight, because I felt I slowed down my metabolism by eating 1300-1400 calories a day. I gained 6 lbs, then i went back into deficit and as of today I am down 8 with a slight increase in calories. I am now eating 1640 a day. This past week I went on the scale and it didn't budge
. I am expecting my period soon...
I workout opposing muscle groups. This way I can lift heavier. I do monday chest and back and superset them, tuesday shoulders,wednesday legs and then friday tricep and biceps...I do spin another day and interval training the other day...I train 6 days a week...I'm 55 30 years old I bench 110, curl 35 lbs dumbell....I really lift!0 -
My current weight is 143...I'd like to get back down to 127, not sure I can with the amount of muscle I have put on but 130 would be perfect0
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Right before I went back into deficit I weighed 151.6, the following week I weighed in at 146.1, then the following week 143 and now again 143...I was fluctuating for 5 months from 144-147...I broke it to 143....any suggestions
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Keep in mind, when you weight train you're shaping your body. Your weight isn't the only thing that counts. Look at the transformation taking place between proportions, and development of certain areas. You are building muscle. Don't get scared you're going to bulk up. Girl hormones are more conducive to toning. Muscle uses up fat.
The single biggest thing I can recommend to lose weight, if you haven't already done so, is switching to whole grains. Cut back on sweets. Get into the habit of preparing your own meals. Eat a lot of fruits and veggies. Pinterest has a lot of good ideas.0 -
I understand that weight training does shape the body, but my clothing doesn't fit me anymore and I want them to. I eat pretty clean and only whole grains when choosing carbs0
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Our bodies go through phases. Some days I'm more ripped. Other days I look a little bloated. So, give it some time to see where you're really at between these fluctuations. Somethings got to give. You seem pretty aware of what you're doing. So, where can you make an improvement? If you're not seeing it, pay closer attention to your daily habits. I'm not sure if you're operating at you're body's limits. We all have a type. Certain types are better suited for certain tasks. Make sure your being reasonable with your expectations.
Also, frequently lifting heavy, you'll get bigger. There's no two ways about it. If you want to slim down, replace a lifting day with a cardio day. If you've been going strong, 6 days a week for a while, you may want to take a few days off, depending on how you feel, to give your body some time to get itself together.0 -
mgalovic01 wrote: »Our bodies go through phases. Some days I'm more ripped. Other days I look a little bloated. So, give it some time to see where you're really at between these fluctuations. Somethings got to give. You seem pretty aware of what you're doing. So, where can you make an improvement? If you're not seeing it, pay closer attention to your daily habits. I'm not sure if you're operating at you're body's limits. We all have a type. Certain types are better suited for certain tasks. Make sure your being reasonable with your expectations.
Also, frequently lifting heavy, you'll get bigger. There's no two ways about it. If you want to slim down, replace a lifting day with a cardio day. If you've been going strong, 6 days a week for a while, you may want to take a few days off, depending on how you feel, to give your body some time to get itself together.
The only way to get bigger while lifting is to eat in a calorie surplus. And women are extremely limited in how much muscle they can gain in a week.1
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