Intake calories when strength training

biggyk87

After loosing 60lbs by calorie deficit and bit of cardio I decided to join a local weight gym with a program tailored to me with one on one training. Iv never been to a gym before.

My confusion is with food intake. How does one go about logging would I keep my calorie goal the same as if I wernt lifting weights?

I understand the scale will to up due to muscle and initial shock of working out. My main goal is to loose my body fat and tone. I do own a garmin vivosmart hr.

sammyliftsandeats

I would keep the same amount of calories, hit your protein goal, and if you feel hungrier, then work with different macro combos to find what keeps you satiated.

jemhh

You can go into the cardio section and search "strength training" if you want to add calories for lifting weights. When I use an MFP-provided calorie goal I add (and eat) calories for my exercise.

rainbowbow

I would say it depends on your current body fat percentage, SMART goals, height/weight/age, etc.

Can you please provide us with this information?

Chieflrg

Depending on the how much volume and intensity your new program is it varies. Look at your weight change from week 2-6 on average after the temporary weight gain and adjust your calories accordingly.

Inatead or worrying about more more food for now I would pay more attention to how you feel while lifting as you gain experience. If you feel drained before or during a session, I might eat some carbs an hour or less before your session session and always make sure to get enough sleep.

biggyk87

rainbowbow wrote: »

I would say it depends on your current body fat percentage, SMART goals, height/weight/age, etc.

Can you please provide us with this information?

Im not exactly sure my fat percentage but im 219lbs/5'8" 28yr old.


I guess il keep it for now and test it out for a few weeks.

rainbowbow

biggyk87 wrote: »

rainbowbow wrote: »

I would say it depends on your current body fat percentage, SMART goals, height/weight/age, etc.

Can you please provide us with this information?

Im not exactly sure my fat percentage but im 219lbs/5'8" 28yr old.


I guess il keep it for now and test it out for a few weeks.

This sounds like it's pretty high then.

Here's the deal, your goal right now is very unspecific and it will make reaching your goal and tracking your progress difficult. You need SMART goals.

• Specific: Vague goals such as “I want to lose weight”, “i want to tone up”, etc. will never lead you to success. Instead, pick very specific goals such as “i will lose 5 pounds in 30 days”, “I want to have a BMI of 20”, or “I want to be 18% body fat”.
• Measurable: Once you have your specific goal you need to ensure that your goal is measurable. How will you track your progress? Will you weigh yourself, reevaluate your BMI, use calipers to measure your body fat? If so, when? What schedule are you going to implement in order to ensure you are on track?
• Attainable: Can your goal actually be accomplished? For example, can you actually achieve the body of your dreams with diet and exercise? This is very important as often we set an unattainable aesthetic goal that does not actually reflect our capabilities due to our height, body shape, or genetics.
• Realistic: Is your goal realistic? Can you actually eat the calorie goal needed to lose “x”pounds in “x”time? Is it realistic to expect yourself to stick to these changes? Is it realistic to expect an increase in strength or weight loss within the time you’ve set for yourself? (I.E. losing 30 pounds in 30 days would be unrealistic) In order to reach your goals you must be able to stick to this plan and this is something only you can decide.
• Timely: How long is this going to take? If you started right now, how long would it take for you to reach your goals? How often are you going to re-evaluate this goal and make sure you’re on track? How long do you plan on using training services?

You need to find out where you are NOW, so you can plan accordingly on where you want to BE, how long that will take you, and all the steps you need to take in-between.

I can't comment on whether or not you should lower calories considering you don't know your body fat percentage and your goals are incredible vague. I suggest you narrow that down FIRST and then you can go from there.


I am inclined, however, to say that you should be eating in a slight calorie deficit considering your current height and weight.

canadianlbs

depending on the trainer, they might have some suggestions as well.

for what it's worth, i started doing the stronglifts programme while still working on weight loss as well. i logged my cardio stuff and ate as close as i could to what mfp said i could have after adding those calories back. i didn't log the strength part at all, since i figured i'd just allow whatever that was to be my deficit.

it's imprecise, which might not work for what you want to do. and it wasn't what you could call a dramatic rate of loss either, which also might not work for you.

biggyk87

I was hoping to be down to 200lbs by Christmas so thats about 20lbs in 2 months. I had a month and half plateau a while back so that may have ruined that. I would be happy with at least 10 by then.