Macro help please

BethanyLynnFitness

Hello guys, just curious. Do you need to eat more macros as in carbs fat and protein when you burn 1052 calories at the gym?!? What would you recommend? Super super hungry, would love to hear what you guys think and if I should eat higher macros for burning so much calories in one session?! If so what would you recommend??

TavistockToad

What were you doing to burn over 1000 cals?

BethanyLynnFitness

Trained triceps shoulders and chest then did 45 minutes on the stair master HIIT. I use a heart rate monitor and my heart rate stayed at 180. It was a very very hard workout

quiksylver296

I'd recommend eating MAYBE half of those calories back in whatever foods you like, if you've already hit your macros for the day.

That's a crazy high burn, and I wouldn't trust it. I lift heavy 5x a week. I get about 160-180 calories for an hour of weight lifting. The stairmaster should be about 10 calories a minute.

BethanyLynnFitness

When I workout I burn about 400 calories for an hour sometimes 300 calories. My heart rate monitor is pretty accurate. I’ve burn this amount before but it was when I did high intensity workout like I did today and I burned the same amount. I’ll probably eat about 2000 tonight because I’m crazy hungry haha.

deannalfisher

for reference 1000cal is about 3hrs of cycling at 16+mph for me - HR correlation and calorie burn isn't necessarily sync'd

I'd probably eat back half of them - probably go higher on the carbs

BethanyLynnFitness

So probably 527 Calories extra?? So so hungry haha

malibu927

HRMs are not a good way to get calorie burns for either lifting or HIIT. Eat at most half of that amount.

sijomial

BethanyLynnFitness wrote: »

When I workout I burn about 400 calories for an hour sometimes 300 calories. My heart rate monitor is pretty accurate. I’ve burn this amount before but it was when I did high intensity workout like I did today and I burned the same amount. I’ll probably eat about 2000 tonight because I’m crazy hungry haha.

Heart rate monitors are pretty accurate at counting heartbeats - but they can't actually measure energy (calories).
Is your HRM a sophisticated one with different modes you can program to help it make sense of the different reasons for high HR in weight lifting and interval training?

(If not and just a basic one - it's going to be hopelessly over estimating.)

To answer you original question.....
When I tracked macros I regarded protein and fat goals as minimums and after they were met the rest of my variable calorie allowance could come from any of the three macros.
On a high exercise day I would lean towards more carbs for energy.

Hunger isn't always in line with energy expended. For me both weight training (a very low calorie burn) and intense interval training create more hunger than they really expend. LISS for me is the opposite - I can have very large burns with little hunger.

BethanyLynnFitness

I use a myzone heart rate belt and it’s pretty accurate! And I don’t use a heart rate monitor on my wrist. Mine is a chest strap, and I compared my Fitbit gear rate from my heart rate monitor and my heart rate comes back pretty much the same. I stayed about 180-190 hr so it was a pretty high intensity workout. Here is there website

http://myzone.org/blog/myzone/myzone-breakdown-exercise-tracking/

malibu927 wrote: »

HRMs are not a good way to get calorie burns for either lifting or HIIT. Eat at most half of that amount.

sijomial

Doesn't make a difference how you get an accurate HR if your HR isn't in relation to your actual calorie burn though.

How many heartbeats are there in a calorie?

BethanyLynnFitness

Yes, my heart rate tracking can be changed. I would have to consult with my facility to see if my RHR is accurate and my Max HR is accurate but yes it can be changed. I’m the opposite when I do low intensity training I’m not as hungry when I do high intensity training. But I’ve always be way more hunger when I push myself to the limit and train harder. I’ve always been a lot hunger then normal but when I do HIIT I’m way way way hunger then I normally am.

sijomial wrote: »

BethanyLynnFitness wrote: »

When I workout I burn about 400 calories for an hour sometimes 300 calories. My heart rate monitor is pretty accurate. I’ve burn this amount before but it was when I did high intensity workout like I did today and I burned the same amount. I’ll probably eat about 2000 tonight because I’m crazy hungry haha.

Heart rate monitors are pretty accurate at counting heartbeats - but they can't actually measure energy (calories).
Is your HRM a sophisticated one with different modes you can program to help it make sense of the different reasons for high HR in weight lifting and interval training?

(If not and just a basic one - it's going to be hopelessly over estimating.)

To answer you original question.....
When I tracked macros I regarded protein and fat goals as minimums and after they were met the rest of my variable calorie allowance could come from any of the three macros.
On a high exercise day I would lean towards more carbs for energy.

Hunger isn't always in line with energy expended. For me both weight training (a very low calorie burn) and intense interval training create more hunger than they really expend. LISS for me is the opposite - I can have very large burns with little hunger.

malibu927

BethanyLynnFitness wrote: »

I use a myzone heart rate belt and it’s pretty accurate! And I don’t use a heart rate monitor on my wrist. Mine is a chest strap, and I compared my Fitbit gear rate from my heart rate monitor and my heart rate comes back pretty much the same. I stayed about 180-190 hr so it was a pretty high intensity workout. Here is there website

http://myzone.org/blog/myzone/myzone-breakdown-exercise-tracking/

malibu927 wrote: »

HRMs are not a good way to get calorie burns for either lifting or HIIT. Eat at most half of that amount.

Even so, HRMs are best in relation to steady state cardio

sijomial

BethanyLynnFitness wrote: »

Yes, my heart rate tracking can be changed. I would have to consult with my facility to see if my RHR is accurate and my Max HR is accurate but yes it can be changed. I’m the opposite when I do low intensity training I’m not as hungry when I do high intensity training. But I’ve always be way more hunger when I push myself to the limit and train harder. I’ve always been a lot hunger then normal but when I do HIIT I’m way way way hunger then I normally am.

What you are describing is customising your personal settings - not different modes for different types of exercise. Two very different things.

RHR is easy to work out yourself.
Max HR really needs a proper test - a self administered one or the highest HR you commonly hit is unlikely to be your actual max when subject to a ramp test.

Both those numbers can help dial in a HRM for steady state cardio.

But that's no real help for interval training (HR elevated during recovery when you are doing little real work so exaggerated) let alone strength training when HR has no direct useful relationship to calorie burn at all.