Logging ChaLEAN Extreme

LessthanKris

****I posted this on the wrong board before***

I am starting ChaLEAN Extreme in a few weeks and I have read that a HRM is not accurate for strength training. How would I log the strength days? I am at a 1200 net and I do not want to go too far under that by not logging accurately. I know in the booklet it has recommendations and states that for someone in my weight range I should eat 1300 calories during the plan to lose weight but it does not say how much one would lose.

I am 5'1 and 139 lbs. My goal is 120 lbs. I plan on doing three days of cardio during the program as well. I like the MFP method rather than the TDEE method since my days vary with how much I will be burning during my workouts and even my normal daily activity.

ixtee

Just for some background: I recenty started CLX. I follow the calender and go as hard as I can- I can keep up with the weightlifting videos just fine and try my best to keep up with the cardio... though I do find it to be more intense than Body Rev which I've tested previously. I mainly lift 10lbs for the majority because man do those videos wreck you, 5 for my weaker muscles but I plan to bump to 8 this coming week. I've lifted in the past so this is nothing new for me (though its been a while.)

I'm 26. 5' 4", semi petite frame. 134lbs. Pear Shaped. I'd estimate 26-27% Body Fat. I have no idea what my end weight will be since I'd rather be fit than thin (so for all I know I'll stay the same weight after I put on the muscle). My end goal is 18-20% body fat. I sit at a desk for a lot of my day- though I make a huge effort to get up and move regularly, so I'm not terribly active outside of the program + walking. I'm using TDEE and taking in around 1500 a day regardless of it being a lifting/cardio/or rest day and it's working great. I'm still losing. And honestly that's pretty aggressive. I plan to bump it up in a couple more weeks.

(And I might be entirely wrong with how I view this but just go with me for a minute). Regardless of it not being true cardio, you're working HARD. You need to fuel those muscles for the work out and for repair. If you aren't fueling them sufficiently, you aren't going to gain muscle/strength as quickly, and your workout program is effectively held back. Keep the muscles fueled and they'll grow properly which means it'll take less time until you're lifting heavier. And as her mantra goes- muscle burns fat. The more lean muscle you have, the more you're naturally going to be burning. I know I've been told time and time again that too much of a deficit and you won't be gaining muscle as efficiently.

On top of that, compared to the way I used to feel JUST lifting, the first phase of the videos feel way more intense. Yes, they aren't as crazy HIIT Cardio/Running, but they sure as hell get things pumping a ton faster than if you were doing single 6-8 rep lifts... at least for me. Phase one is a ton of double lifts. You'll do a squat (which is already a compound movement) and immediately an upper body lift-- usually before you ever get to move out of that squat/lunge. It's constant- the only breaks involve switching muscle groups for a set or two, but even then those quads keep working. So I wouldn't consider it just 'strength training'. Overall it's prepping you for phase two which is more similar to pure lifting (since they keep the reps lower with even higher weight and you focus on the lift itself).

Unless you're older than 40, I'd definitely eat more than just 1300. ESPECIALLY if you plan on throwing an extra 3 cardio sessions into the week.

travlinjess

I use the equation found in the below article and eat at least 90% of my calories back on the lifting days. I'm losing, so I'd guess it gives an accurate estimation of calories burned. On cardio days, I try to NET over my BMR. I also prefer the MFP method so I eat a different total of calories each day…turns out my average comes to my TDEE -15/20% anyway.

As mentioned, it is crucial to fuel your body as the lifting is no joke (if going heavy enough). I love me some protein…and so do my pretty defined muscles, so make sure to get enough of it in your diet. I really enjoy the program and am currently in my first Lean4Life month, a mix of all the phases. Feel free to add me!

Article: http://www.livestrong.com/article/338469-how-to-calculate-calories-burned-weight-lifting/

LessthanKris

Just for some background: I recenty started CLX. I follow the calender and go as hard as I can- I can keep up with the weightlifting videos just fine and try my best to keep up with the cardio... though I do find it to be more intense than Body Rev which I've tested previously. I mainly lift 10lbs for the majority because man do those videos wreck you, 5 for my weaker muscles but I plan to bump to 8 this coming week. I've lifted in the past so this is nothing new for me (though its been a while.)

I'm 26. 5' 4", semi petite frame. 134lbs. Pear Shaped. I'd estimate 26-27% Body Fat. I have no idea what my end weight will be since I'd rather be fit than thin (so for all I know I'll stay the same weight after I put on the muscle). My end goal is 18-20% body fat. I sit at a desk for a lot of my day- though I make a huge effort to get up and move regularly, so I'm not terribly active outside of the program + walking. I'm using TDEE and taking in around 1500 a day regardless of it being a lifting/cardio/or rest day and it's working great. I'm still losing. And honestly that's pretty aggressive. I plan to bump it up in a couple more weeks.

(And I might be entirely wrong with how I view this but just go with me for a minute). Regardless of it not being true cardio, you're working HARD. You need to fuel those muscles for the work out and for repair. If you aren't fueling them sufficiently, you aren't going to gain muscle/strength as quickly, and your workout program is effectively held back. Keep the muscles fueled and they'll grow properly which means it'll take less time until you're lifting heavier. And as her mantra goes- muscle burns fat. The more lean muscle you have, the more you're naturally going to be burning. I know I've been told time and time again that too much of a deficit and you won't be gaining muscle as efficiently.

On top of that, compared to the way I used to feel JUST lifting, the first phase of the videos feel way more intense. Yes, they aren't as crazy HIIT Cardio/Running, but they sure as hell get things pumping a ton faster than if you were doing single 6-8 rep lifts... at least for me. Phase one is a ton of double lifts. You'll do a squat (which is already a compound movement) and immediately an upper body lift-- usually before you ever get to move out of that squat/lunge. It's constant- the only breaks involve switching muscle groups for a set or two, but even then those quads keep working. So I wouldn't consider it just 'strength training'. Overall it's prepping you for phase two which is more similar to pure lifting (since they keep the reps lower with even higher weight and you focus on the lift itself).

Unless you're older than 40, I'd definitely eat more than just 1300. ESPECIALLY if you plan on throwing an extra 3 cardio sessions into the week.

Thanks for taking the time to include all this information! Do you think at least for the Burn and Lean phases that an HRM may work if it is many compound movements? I know everyone says they are for strictly cardio but I have used my HRM for Body Revolution and using that and keeping close to what MFP has given me has been successful in averaging close to the estimated loss. In the end Body Revolution only had 4 minutes of cardio worked in outside of the some of the warm ups.

I do plan on upping the weights. I have 5, 8, 10s and then adjustables I can make into 13, 15, 20, and 25.

My cardio days I fully plan on using my HRM and eating back those calories. Right now my plan is to run 2 days and then alternate between the two cardio DVDs every other week since I am using them through the entire three months.

LessthanKris

I use the equation found in the below article and eat at least 90% of my calories back on the lifting days. I'm losing, so I'd guess it gives an accurate estimation of calories burned. On cardio days, I try to NET over my BMR. I also prefer the MFP method so I eat a different total of calories each day…turns out my average comes to my TDEE -15/20% anyway.

As mentioned, it is crucial to fuel your body as the lifting is no joke (if going heavy enough). I love me some protein…and so do my pretty defined muscles, so make sure to get enough of it in your diet. I really enjoy the program and am currently in my first Lean4Life month, a mix of all the phases. Feel free to add me!

Article: http://www.livestrong.com/article/338469-how-to-calculate-calories-burned-weight-lifting/

Thanks for the link and I did send a request! The site gave me about 163 calories for 30 minutes so I will think I will see what my HRM give me as well so I can see how close they are. I will definitely be looking into upping my protein. How many grams do you get in a day? I am set at 60 grams now but that was MFP recommended so I am sure I will need to increase that.