Lethargic alot of the time, heavy lifting and calorie issue?

mazmataz

Hey!

So just when I thought I had cracked this whole calorie consumption thing, I felt myself get a bit out of wack. I was doing good for about 4 weeks on the following plan:

1500 calories a day
30 minute run 3 x a week
Losing around 1lb a week.

So then I went on vacation for two weeks - I didn't do too much damage, gained 1lb. On vacation I read 'New Rules of Lifting for Women' and planned to start heavy lifting on my return. So this has been my routine for the past two weeks:

1500 calories a day

Monday: Lifting
Tuesday: 30 mins eliptical
Wednesday: Lifting
Thursday: 30 mins running
Friday: Lifting
Saturday: Yoga

I've lost the 1lb vacation gain, not so fussed with weight loss right now as I'm expecting lifting to maybe give me a slight gain at first. My main issue is that I'm feeling lethargic most of the time, not necesserily tired as I am getting my 8 hours or so of sleep. However at the weekend, I slept fot 10+ hours on Friday and Saturday which is something I never do! I couldn't believe it when I woke up and it was 1pm! I also have a small knee injury that's not healing as fast as it should be, and I have a few other aches and pains which is very unusual for me.

So I thought that maybe I should reasess my calorie intake? I was using TDEE-20% before, kind of. I worked out what my figure was and then deducted a few hundred calories for innaccuracies and weekend antics. But I'm thinking that with my new routine that isn't going to cut it anymore, so I used the calculator on the fat2fit radio website. Here are my stats:

5' 7"
CW: 187lbs
GW: 140ishlbs
BF: 32%
Activity level: Lightly active

Suggested calories: 1990

So as of today, I've upped my calories. I'm really just looking for some advice/opinions on if this is the correct way to go, or if anyone has experienced anything similar?

Thanks!


I

JustAnotherGirlSuzanne

Methinks that you are not "lightly active" so much as you are closer to "moderately active".

I have similar stats as you (5'7", 163 lbs) and MFP was telling me to NET 1500 calories to lose one pound a week. If you're doing TDEE minus a percentage then that means you're not eating back exercise calories, right? You're probably not even netting 1200 calories a day with all the working out you're doing.

I would suggest upping the calories by 100 or 200 and see how you feel then. If it's still not working for you either look into adjusting your activity level with TDEE or use the MFP method and make sure you're eating back a good portion of those exercise calories.

I hope this helps.

jwdieter

Seems like a fine approach. Just keep tracking inputs and chart weight / measurements over time. With a regular schedule of activity and accurate inputs, you'll have the information you need to make intake adjustments that work for you.

SezxyStef

I am no expert but perhaps instead of jumping 4-500 calories all at once try increasing 100 a week to see how you feel.

I did peek in your diary and your protien is very low. If you are lifting you need the protien to help with that.

I personally lift 3x week and eat 1600 calories daily with my protien set at 120 as a minimum.

As well online calculators are just estimates...suggestion is this

use a kitchen scale to be sure of your calories, and take a time period say 3weeks and use your own personal data for TDEE

that calculation looks like this.

total calories consumed+(3500x weight lost)/number of days to lose weight=TDEE

Mine looks like this

(29642+(35x3500))/21=1995 (To maintain I can eat that) but I subtract 20% so that gives me 1600.

mazmataz

Thanks for the advice guys - I've been struggeling with finding the correct defecit after a lifetime of 1200cal+cardio-esque plans. You're right SezxtStef - I just need to stay consistent for a few weeks and figure out my own stats, and yeah I've been trying to work on my protein, I find it quite tough to make that macro, but I've just bought some weigh protein so hopefully that'll help.

It's frustrating sometimes, but alo quite interesting as I don't think I've ever been quite as in tune with my body!