Rest Week | End of 9 week Weight lifting cycle.

mariom1112

Hey guys! Ive posted here before and i just wanted some help with my calories during a rest week from my lifting cycle as i have pushed myself 6-7 days a week for the last 9-10 weeks but it has caught up with me! I just started my job back after leaving and taking time off to enjoy life for 2 months so during the time i could handle the gym 6-7 days a week but now with a job im physically up and down 8 hours a day walking 14kish steps i have burnt myself up!
But at 2450 calories i lost 1.6 last week w/ 5 days exersise 4 of those lifting big muscle groups all with 20 min cardio to give you a idea of what i did!
Im 5 10 at 177 lbs
My shoulder width measuring my chest area is 39 inches & biceps 16 inches around just to give you some i guess “muscular size” data to go off of, not the strongest lifter, but i would say i do have some size, anyways
If anyone could give me a rough guess i would apperciate it!
My diet consist of chicken, whole wheat, guacamole, oatmega bars, peanut butter ww crackers, sometimes meatless meatball patties, brown rice, egg whites, whole egg, skim milk, kind bars (no sugar added) apples, bananas, yellow corn tortillas, and ect, thats what most of my diet consist of, 4 snacks a day and 3 400 calories meals about.
Reasons for rest week!
Fatigue, depression on stress due to weight not being where i want it to be. Light headness at work, constantly hungry, no energy, loss of sleep, pains and aches.

mariom1112

Reason for post, i could not find a very good “let me be lazy for a week but have a physical job” calculation out there.

mariom1112

Im on the right.

lynn_glenmont

mariom1112 wrote: »

Reason for post, i could not find a very good “let me be lazy for a week but have a physical job” calculation out there.

Use the MFP goal-setting feature. Plug in your stats, select active as your activity level ("physical job") and maintenance as your goal. ("Fatigue, depression ... stress ... Light headness at work, constantly hungry, no energy, loss of sleep, pains and aches." -- You need at least a week at maintenance, or even a little more.)

Or if you're just looking for a number, I'd suggest kicking it up to about 3100 kcal. (eating at 2450 with 1.6 lbs weekly weight loss suggests current TDEE is about 3250 -- you don't give any info to estimate how intense your cardio is, so I'm just guessing 200 kcal on the days you work out, for 5 days, which works out to about 150 kcal when averaged across a full week). Honestly, if you're only taking a week off to recover, given the set of symptoms you describe, I would recommend eating above maintenance -- kick it up to 3500.)

mariom1112

Thank you for your response! And yes 20-25 mins eliptical with higher intensity and if its treadmill its a 13 incline - 15 at 3 mph, or stair climber ect, i wear a fit bit and my heart rate is always above 115 ans peaks up to 145ish

mariom1112

And yeah im honestly trying to get back down to 172, i was 172 in november and from november to now i jumped to 179.2 and now 177.6, i was a huge kid and any gaining weight scares me.

lynn_glenmont

You need to recover and then go at it slower. 1.6 lbs/week is too fast when you only need to lose 7 or 8 lbs. Aim for .5 lbs a week max. (So, when you go back to your exercise routine, eat 3450 a day, not 2450 a day. )