Reducing BF and exercise calories

kjo1713

Hello

I am working towards decreasing my overall body fat percentage but not necessarily lose weight. I feel like I am hitting a wall trying to follow the calories recommended by MFP to account for activity level. I do cardio 5 days/week (about 20ish miles running usually) and 3 days of strength training. I am recently going through a “funk”- my energy level is really low, feel like I have a decreased ability to cope with physical stress of training plus life stress...does this indicate a calorie deficit? Maybe need to eat more to keep making fitness gains? Not sure what to do differently now but frustrated with how I feel....
Thank you for any advice!

harper16

Low energy levels, decreased ability to cope with stress of training, and life. Aren't indicators of a calorie deficit.

How many calories are you eating, and how many are you burning?

kjo1713

1500ish daily and I burning between 500-600 on average with workouts

harper16

It sounds like you might not be eating enough.

psuLemon

harper16 wrote: »

Low energy levels, decreased ability to cope with stress of training, and life. Aren't indicators of a calorie deficit.

How many calories are you eating, and how many are you burning?

Ummm, a calorie deficit can certainly effect energy levels and your ability to recover from training. And if the deficit is large enough, it can definitely add stress into life.

OP, what are your stats? Have you gotten blood work recently?

jenncornelsen

I am guessing that unless your 5 ft tall, your undereating by close to 400-500 cals per day to maintain weight with that level of exercise. I would probably feel the same way!

cupcakesandproteinshakes

Are you losing weight? If so then you are in a calorie deficit.

If not then you are not in a deficit.

Maybe you need to take a deload.

If you give us yr training history and programming then maybe others can give you more tailored advice.

riverrat2013

Sounds like you are undereating and your body is going to hold onto whatever fat you have. I agree to add another 500-600 calories of vegetable and protein. Give that some time and see.

MidlifeCrisisFitness

I would also recommend less cardio and more strength training. Switch two cardio sessions to full body calisthenics and some free weights. Change your two remaining cardio to high intensity sessions that are at least 20 minutes.

Diet is key. Not just caloiic deficit but also nutritional balance. You need some carb and fat to function and energy to live.

mmapags

riverrat2013 wrote: »

Sounds like you are undereating and your body is going to hold onto whatever fat you have. I agree to add another 500-600 calories of vegetable and protein. Give that some time and see.

I don't where you got that info but it's not correct at all. While BMR may slow slightly in a prolonged calorie deficit (adaptive thermogenesis), your body does not "hold onto whatever fat you have." Total myth.