EXTRA CALORIES for 2nd DAILY WORKOUT ????

vasairiah
vasairiah Posts: 5,187 Member
in Food and Nutrition
So I didn't see this specifically in the forums...

For an additional workout during the day, how much additional calories should I plan on eating? I normally don't eat back my workout calories, however if I'm working out twice in a day, I should somehow account for those calories burned so my calories don't go negative??

Currently goal is 1500/day with 40/20/40. I usually Spin M, W, Sa; random cardio T; rest Th; Yoga Sundays.

Situation: Company is having employees attend strength/cardio workout during the week: M, W and Th. Because I don't want to give up my spin class on M and W nights, I will be having 2 workouts on those days....

If I approximate my calories burned at 500 spin and 350 strength/cardio I'm left with ~650 for those days. Isn't that a bit low?

Should I just plan on an additional protein bar? Or eat an additional xx in calories on those days?

Replies

  • Fit_Fox88
    Fit_Fox88 Posts: 410 Member
    I would plan on more than just a protein bar to reach your daily calories especially if strength training is involved- you'll continue to burn calories even after you're finished working out. On your double workout nights try having 1-2 pieces of chicken or fish or other lean protein and a bunch of veggies, maybe some mashed potatoes, homemade fries/roasted potatoes. Chicken and pasta. Fish and rice. That way you are getting your carbs and your protein to refuel yourself after your workouts. Experiment for a few weeks to find out what works best for you. Good luck!
  • vasairiah
    vasairiah Posts: 5,187 Member
    Thanks so much!
  • karmac0matic
    karmac0matic Posts: 285
    I don't know, I'm so bad with this, but I'd say eat whatever you're going to burn off in those addt'l classes. That way, you'll keep your weight loss steady, your body will be experiencing the same ratio in:out and won't have to adjust to anything.

    Of course, if that doesn't work for you then do what you want haha.
  • Takes2long
    Takes2long Posts: 367 Member
    I would figure out your BMR. http://scoobysworkshop.com/calorie-calculator/ That a good place to start. Figure out your BMR and after all your food and exercise is all figured, make sure you NET at least this amount. It'll give your calories needed to maintain your current weight, and daily calories to reach your goal(lose fat, gain muscle, etc). I just figured mine and my daily calories are 1826. MFP has them at 1770. Pretty close to me :-) My BMR is 1474, so I try to make sure I NET that every day. Usually it's not a problem :laugh:

    The whole thing about setting your activity, and eating back calories, or not, can be confusing. I set mine to moderately active. If I exercise and get a burn over 300(ish) I usually need to eat more so my NET doesn't go below 1474. That's just the way my numbers work. I won't usually eat all my exercise calories back. I just make sure I'm netting enough.
  • corgicake
    corgicake Posts: 846 Member
    Remember when you set up with your height, weight, and activity with how much you wanted to lose? Take whatever figure it's giving you and start logging your workouts. It will give you new numbers. Some people say the new numbers are full of it but any calculator based on statistics will work for some better than others.

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