Adjusting Intake When You Can't Train
BikerGirlElaine
Posts: 1,631 Member
Hi everyone,
I can't train this week -- working too many hours. It will be like this off and on through mid-October. What usually happens is that I don't know I can't train until my normal time to leave comes around and I have things that are going to keep me late.
My question is, how should I adjust my calories to account for missing sessions?
When I started in January I immediately started using TDEE. So I don't know much about how many calories I am burning with training. I would like to keep losing weight even when I can't train, though.
My best thought so far is that I could just keep eating normally but skip the shake that I have post-workout. That's about 175 kcal and 19p/4f/19c So over a week that would be a decrease of 525 calories.
My normal exercise level is about 225 minutes training and 325 minutes walking per week.
Does anyone have a methodology that I could use? Thanks in advance!
I can't train this week -- working too many hours. It will be like this off and on through mid-October. What usually happens is that I don't know I can't train until my normal time to leave comes around and I have things that are going to keep me late.
My question is, how should I adjust my calories to account for missing sessions?
When I started in January I immediately started using TDEE. So I don't know much about how many calories I am burning with training. I would like to keep losing weight even when I can't train, though.
My best thought so far is that I could just keep eating normally but skip the shake that I have post-workout. That's about 175 kcal and 19p/4f/19c So over a week that would be a decrease of 525 calories.
My normal exercise level is about 225 minutes training and 325 minutes walking per week.
Does anyone have a methodology that I could use? Thanks in advance!
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Replies
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tagging.0
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I have stuck to the MFP method (eating exercise calories) because my routine varies due to work travel.
You could estimate how much your training burns on average and adjust your calorie goal down by that much.
ETA: Due to water weight retention in the muscles from training that you will lose when you stop, your weight may swing a bit when you stop and restart training. My weight went down by 3-4 lbs when I wasn't able to train for a bit and went back up after I started training again. My weekly weigh in is the morning after a weight day.0 -
So I went and found out what MFP says is the weekly burn for that activity... It comes out to about 325 calories/day. I've heard that MFP overestimates calories burned, so maybe reduce my calories by 200 if I miss a session? Sound reasonable?0
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So I went and found out what MFP says is the weekly burn for that activity... It comes out to about 325 calories/day. I've heard that MFP overestimates calories burned, so maybe reduce my calories by 200 if I miss a session? Sound reasonable?
I think you should chose a number (150-200 is probably a good starting point) and monitor what happens.0 -
Thanks, that's exactly what I'll do!0
