Calorie intake plus exersize calories?

hawkes15
hawkes15 Posts: 9 Member
in Health and Weight Loss
So I'm having a confusing.

I've started lifting weights about 4 times a week plus cardio burning about 500 calories a session. Sometimes add a cardio day in aswell... Lifting as heavy as I can.
I'm eating 1300 plus exersize.
I don't cut carbs completely. Trying to do carbs 40/protein 30 and fat 30... So I do eat carbs but always whole meat etc.
Having trouble with the scales... Body fats going down very slowly but any advice is great :)

Replies

  • WBB55
    WBB55 Posts: 4,131 Member
    So I'm having a confusing.

    I've started lifting weights about 4 times a week plus cardio burning about 500 calories a session. Sometimes add a cardio day in aswell... Lifting as heavy as I can.
    I'm eating 1300 plus exersize.
    I don't cut carbs completely. Trying to do carbs 40/protein 30 and fat 30... So I do eat carbs but always whole meat etc.
    Having trouble with the scales... Body fats going down very slowly but any advice is great :)

    If you've recently changed your exercise routine, weightloss can slow down or stall for a bit.
  • hawkes15
    hawkes15 Posts: 9 Member
    Hmmm I started weights in march
  • Mykaelous
    Mykaelous Posts: 231 Member
    So I'm having a confusing.

    I've started lifting weights about 4 times a week plus cardio burning about 500 calories a session. Sometimes add a cardio day in aswell... Lifting as heavy as I can.
    I'm eating 1300 plus exersize.
    I don't cut carbs completely. Trying to do carbs 40/protein 30 and fat 30... So I do eat carbs but always whole meat etc.
    Having trouble with the scales... Body fats going down very slowly but any advice is great :)

    Probably over-estimating how many calories you are burning. My tip is to set your daily activity to sedentary and then pick the lowest estimate of calories burned. When I weighed 270 the eliptical would tell me that I burned over 2500 calories in 2 hours of work with hardly breaking a sweat. Map My Run said I burned 8500 calories on an 8 hour hike at a pace of 3.5 mph. I can tell you that those estimates were completely false. The reasoning is that most estimates have been calculated using collegiate and Olympic athletes weighing around 160 lb's and then scaled to your weight, not individuals with a pathetic VO2 Max and 30-40% body fat.

    I hardly ever eat back my calories burned. I routinely(1-2 times a week) go on 8-12 hour hikes and will eat two 360 calorie protein bars during that time. If I am feeling particularly hungry I may credit myself a 300 calorie post workout protein shake, but nothing more. Is it possible that I am loosing lean mass? Perhaps, but since my heart rate during these walks/hikes stays around 130 I believe(base on non-scientific anecdotal evidence) that my body is able to efficiently tap into my fat energy reserves without resorting to irreversible muscle destruction. The fact that I am able to go on consistently more challenging hikes and increase my strength gains is evidence of this(an individual with low fat reserves however may experience such effects in greater depth than someone like myself with 30% bf).
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    What does "trouble with the scales" mean in this case? What are your goals? How long has it been since you last saw a drop on the scale?

    Would you be comfortable opening your diary for us to take a look? It really can be useful to help figure out what might be happening here.

    Other than that, You're logging everything you eat? Including condiments, cooking oils, veggies, cheat days, etc? Are you using a food scale, measuring cups, or eyeballing your portion sizes? Most people can be off in their estimates by a whole lot when they eyeball portions. Measuring cups are better, but a food scale is always going to be the most accurate.

    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
    http://www.myfitnesspal.com/topics/show/1290491-how-and-why-to-use-a-digital-food-scale

    And make sure that you've calculated your calorie goals appropriately. Remember that these are just estimates. You may need to play around a little to find what works best for you.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    If you're exercising and eating back your earned exercise calories, be sure that you're using accurate estimates of your burn. MFP and gym machines have a tendency to overestimate certain activities, which can cause you to eat back more calories than you need to. Even a heart rate monitor isn't 100% accurate. If you're eating those extra earned calories it might be a good idea to eat only 50-75% of those.

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