how to eat more for weight training

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Replies

  • angermouse
    angermouse Posts: 102 Member
    I am loosing
    I was 54.4kg mid jan 27% bf then 53.7kg mid feb 25% bf. not much weight loss but I am doing weights.
  • sardelsa
    sardelsa Posts: 9,812 Member
    angermouse wrote: »
    I am loosing
    I was 54.4kg mid jan 27% bf then 53.7kg mid feb 25% bf. not much weight loss but I am doing weights.

    Then you need to eat more to maintain. Try adding 100-150 cals every week and go from there.
  • dallsop417
    dallsop417 Posts: 1,031 Member
    sardelsa wrote: »
    angermouse wrote: »
    sardelsa wrote: »
    Did you use a TDEE calculation to get your maintenance cals? I don't know how Fitbit fits into it all I am not familiar with it and how it adds calories.

    For example my maintenance is around 2500-2700 with activity exercise all included. If I eat less than that I lose, if I eat more I will start to gain.

    What is going on with your weight? That will be the best indication whether you are eating at maintenance or deficit.

    the fit bit just tells me how many cals I burn during the day that's all, I was just saying instead on stopping at 1530 cals burned I was exercising up to 1900. so dropping 300 from the 1830 then more over the 1530. probably not explaining that well sorry.

    I did use a TDEE yes one similar to mfp one. I might have the activity part wrong though?
    10x53kg + 6.25 x 165 - 5 x 36 - 161 = 1220
    then I chose moderate activity x 1.5 = 1830
    minus 300 for fat lose = 1530

    is it wrong? I thought the 1830 was a maintenance number.

    That can be a starting number but like I mentioned what is going on with your weight will indicate if you are maintaining or losing.

    I use a calculator on website to work out my TDEE. https://legionathletics.com/diet-meal-plans/ good article but scroll down to get to the calculator.
  • sardelsa
    sardelsa Posts: 9,812 Member
    dallsop417 wrote: »
    sardelsa wrote: »
    angermouse wrote: »
    sardelsa wrote: »
    Did you use a TDEE calculation to get your maintenance cals? I don't know how Fitbit fits into it all I am not familiar with it and how it adds calories.

    For example my maintenance is around 2500-2700 with activity exercise all included. If I eat less than that I lose, if I eat more I will start to gain.

    What is going on with your weight? That will be the best indication whether you are eating at maintenance or deficit.

    the fit bit just tells me how many cals I burn during the day that's all, I was just saying instead on stopping at 1530 cals burned I was exercising up to 1900. so dropping 300 from the 1830 then more over the 1530. probably not explaining that well sorry.

    I did use a TDEE yes one similar to mfp one. I might have the activity part wrong though?
    10x53kg + 6.25 x 165 - 5 x 36 - 161 = 1220
    then I chose moderate activity x 1.5 = 1830
    minus 300 for fat lose = 1530

    is it wrong? I thought the 1830 was a maintenance number.

    That can be a starting number but like I mentioned what is going on with your weight will indicate if you are maintaining or losing.

    I use a calculator on website to work out my TDEE. https://legionathletics.com/diet-meal-plans/ good article but scroll down to get to the calculator.

    I put my stats in and even with fairly high activity the number is still way too low for me, which is usually the case I find for myself with most calculators. So I would start there, and after a few weeks if the scale was still going down I would add cals until I was maintaining.
  • angermouse
    angermouse Posts: 102 Member
    sardelsa wrote: »
    angermouse wrote: »
    I am loosing
    I was 54.4kg mid jan 27% bf then 53.7kg mid feb 25% bf. not much weight loss but I am doing weights.

    Then you need to eat more to maintain. Try adding 100-150 cals every week and go from there.

    sorry im confusing you, im looking at reducing my body fat first before maintaining, I was looking into how to do it properly before I get there so I knew what to do and how to do it right. you suggested recomp but is that on a maintain diet?
  • sardelsa
    sardelsa Posts: 9,812 Member
    angermouse wrote: »
    sardelsa wrote: »
    angermouse wrote: »
    I am loosing
    I was 54.4kg mid jan 27% bf then 53.7kg mid feb 25% bf. not much weight loss but I am doing weights.

    Then you need to eat more to maintain. Try adding 100-150 cals every week and go from there.

    sorry im confusing you, im looking at reducing my body fat first before maintaining, I was looking into how to do it properly before I get there so I knew what to do and how to do it right. you suggested recomp but is that on a maintain diet?

    Recomp (maintaining) will do that. As I mentioned above it's a way to lose fat and gain muscle slowly over time if done correctly. With your stats losing more weight will not be the answer. You will likely lose more muscle and be more unhappy with your body composition.
  • sardelsa
    sardelsa Posts: 9,812 Member
    See this thread for more info and success stories

    https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
  • angermouse
    angermouse Posts: 102 Member
    sardelsa wrote: »
    angermouse wrote: »
    sardelsa wrote: »
    angermouse wrote: »
    I am loosing
    I was 54.4kg mid jan 27% bf then 53.7kg mid feb 25% bf. not much weight loss but I am doing weights.

    Then you need to eat more to maintain. Try adding 100-150 cals every week and go from there.

    sorry im confusing you, im looking at reducing my body fat first before maintaining, I was looking into how to do it properly before I get there so I knew what to do and how to do it right. you suggested recomp but is that on a maintain diet?

    Recomp (maintaining) will do that. As I mentioned above it's a way to lose fat and gain muscle slowly over time if done correctly. With your stats losing more weight will not be the answer. You will likely lose more muscle and be more unhappy with your body composition.

    thank you sardelsa I originally started the thread to get info on maintaining and bulking once I get down to 20% bf, but learned a lot more. much appreciated, you'll prob see me bugging the maintain thread soon haha. off to read that link to save me asking more questions.
  • sardelsa
    sardelsa Posts: 9,812 Member
    angermouse wrote: »
    sardelsa wrote: »
    angermouse wrote: »
    sardelsa wrote: »
    angermouse wrote: »
    I am loosing
    I was 54.4kg mid jan 27% bf then 53.7kg mid feb 25% bf. not much weight loss but I am doing weights.

    Then you need to eat more to maintain. Try adding 100-150 cals every week and go from there.

    sorry im confusing you, im looking at reducing my body fat first before maintaining, I was looking into how to do it properly before I get there so I knew what to do and how to do it right. you suggested recomp but is that on a maintain diet?

    Recomp (maintaining) will do that. As I mentioned above it's a way to lose fat and gain muscle slowly over time if done correctly. With your stats losing more weight will not be the answer. You will likely lose more muscle and be more unhappy with your body composition.

    thank you sardelsa I originally started the thread to get info on maintaining and bulking once I get down to 20% bf, but learned a lot more. much appreciated, you'll prob see me bugging the maintain thread soon haha. off to read that link to save me asking more questions.

    By the way, how are you measuring your bodyfat %? I just ask because most scales can be inaccurate. For example my scale will tell me 24%. I don't pay much attention to it.
  • angermouse
    angermouse Posts: 102 Member
    sardelsa wrote: »
    angermouse wrote: »
    sardelsa wrote: »
    angermouse wrote: »
    sardelsa wrote: »
    angermouse wrote: »
    I am loosing
    I was 54.4kg mid jan 27% bf then 53.7kg mid feb 25% bf. not much weight loss but I am doing weights.

    Then you need to eat more to maintain. Try adding 100-150 cals every week and go from there.

    sorry im confusing you, im looking at reducing my body fat first before maintaining, I was looking into how to do it properly before I get there so I knew what to do and how to do it right. you suggested recomp but is that on a maintain diet?

    Recomp (maintaining) will do that. As I mentioned above it's a way to lose fat and gain muscle slowly over time if done correctly. With your stats losing more weight will not be the answer. You will likely lose more muscle and be more unhappy with your body composition.

    thank you sardelsa I originally started the thread to get info on maintaining and bulking once I get down to 20% bf, but learned a lot more. much appreciated, you'll prob see me bugging the maintain thread soon haha. off to read that link to save me asking more questions.

    By the way, how are you measuring your bodyfat %? I just ask because most scales can be inaccurate. For example my scale will tell me 24%. I don't pay much attention to it.

    i use the big machine in the gym. i know nothing is ever 100% but gives me a guide.
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    This is the program I am using, @angermouse https://www.penguinrandomhouse.com/books/317958/strong-by-lou-schuler-alwyn-cosgrove/9780399573439/ It lays everything out for you.
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