Calorie intake vs Defecit

Buzzerman

Hi all

I have been with this site now for a few weeks and with the training programme i am following i am usually well within my calorie goal!
On some days i am upto 1000cals below due to exercise and feel performance may be suffering a little although i am getting results with my waistline.

Is it important to consume all or as many colories as i have been given or earned due to exercise? can i have too big a calorific defecit?

A Nutritionists advice would be helpfull. Cheers

Sidesteal

Hi all

I have been with this site now for a few weeks and with the training programme i am following i am usually well within my calorie goal!
On some days i am upto 1000cals below due to exercise and feel performance may be suffering a little although i am getting results with my waistline.

Is it important to consume all or as many colories as i have been given or earned due to exercise? can i have too big a calorific defecit?

A Nutritionists advice would be helpfull. Cheers

First, I'm not a nutritionist.

Second, if you limit your advice to nutritionists then you may as well hire one since by definition, they do that for a living. I don't say that to be a pecker so I hope that doesn't come across as rude-- just trying to make a point. Plenty of helpful people on this site.

As to your question, yes, you could have gym performance issues and other negative effects by underconsuming calories.

Keep in mind that, generally speaking, MFP will be over-generous when they state exercise calories. My recommendation would be to eat back a portion/percent of those calories but perhaps not all of them.

Journey2Myself

I see a trainer for group classes every week and I asked her this question on Wednesday. My boyfriend said I should be eating 1200cals PLUS whatever I burn.. I disagreed.. so I kept eating 1200 and just working out..
She told me to stop doing that ASAP.. she said our bodies are like machines and you need to fuel it or you will end up GAINING and your body will start storing fat and trying to hang onto anything that it can.
She said on the days off just stick to your recommended cals but when you excercise, you need to make up for it so your net = goal calorie intake.. if that makes sense.

Buzzerman

Hi all

I have been with this site now for a few weeks and with the training programme i am following i am usually well within my calorie goal!
On some days i am upto 1000cals below due to exercise and feel performance may be suffering a little although i am getting results with my waistline.

Is it important to consume all or as many colories as i have been given or earned due to exercise? can i have too big a calorific defecit?

A Nutritionists advice would be helpfull. Cheers

First, I'm not a nutritionist.

Second, if you limit your advice to nutritionists then you may as well hire one since by definition, they do that for a living. I don't say that to be a pecker so I hope that doesn't come across as rude-- just trying to make a point. Plenty of helpful people on this site.

As to your question, yes, you could have gym performance issues and other negative effects by underconsuming calories.

Keep in mind that, generally speaking, MFP will be over-generous when they state exercise calories. My recommendation would be to eat back a portion/percent of those calories but perhaps not all of them.

Yeah no probs sidesteal. I dont use MFP'S info on training. I go off my H/r monitor and gps setup thats calibrated to my personal settings so i would think its pretty accurate. I guess you cant have it all ways...Performance gains and lack of calories.

Buzzerman

I heard of the famin mode that our bodys can go into aswel but losing weight still at the moment just not really making performance gains although running has picked up a fair bit but thats maybe due to the weight loss.

Sidesteal

I guess you cant have it all ways...Performance gains and lack of calories.

No, but you can still gain strength in a deficit. If you are having gym performance issues and your lifts are decreasing or stuck I would increase calories a bit.

Buzzerman

I guess you cant have it all ways...Performance gains and lack of calories.

No, but you can still gain strength in a deficit. If you are having gym performance issues and your lifts are decreasing or stuck I would increase calories a bit.

Gym isn't an issue your me. Strength workouts are only to support joint and ligament strength. Not to build mass. Core work is most important for me in the gym as i my sport is Triathlon so swimming, cycling and running are what i spend most hours doing. I just hit the gym twice a week for around 90mins each time. Just trying to get down to 90k's then i will go into maintenance phase and hopefully things will pick up a little. I have around 5-6kgs to go. Well did last week so when i weigh in tomorrow hopefully less lol. I'll keep you posted.

furekurss

I guess you cant have it all ways...Performance gains and lack of calories.

No, but you can still gain strength in a deficit. If you are having gym performance issues and your lifts are decreasing or stuck I would increase calories a bit.

Gym isn't an issue your me. Strength workouts are only to support joint and ligament strength. Not to build mass. Core work is most important for me in the gym as i my sport is Triathlon so swimming, cycling and running are what i spend most hours doing. I just hit the gym twice a week for around 90mins each time. Just trying to get down to 90k's then i will go into maintenance phase and hopefully things will pick up a little. I have around 5-6kgs to go. Well did last week so when i weigh in tomorrow hopefully less lol. I'll keep you posted.

IF or CKD should do the trick. dont listen to experts or Dietitians. they will give you the same cookie cutter diet they give to everyone else. do your research

Buzzerman

I guess you cant have it all ways...Performance gains and lack of calories.

No, but you can still gain strength in a deficit. If you are having gym performance issues and your lifts are decreasing or stuck I would increase calories a bit.

Gym isn't an issue your me. Strength workouts are only to support joint and ligament strength. Not to build mass. Core work is most important for me in the gym as i my sport is Triathlon so swimming, cycling and running are what i spend most hours doing. I just hit the gym twice a week for around 90mins each time. Just trying to get down to 90k's then i will go into maintenance phase and hopefully things will pick up a little. I have around 5-6kgs to go. Well did last week so when i weigh in tomorrow hopefully less lol. I'll keep you posted.

IF or CKD should do the trick. dont listen to experts or Dietitians. they will give you the same cookie cutter diet they give to everyone else. do your research

Been on a low carb diet and now have the beginnings of gout!!!, Maybe also kidney stones!!!. Dangerous. Balanced meals consuming less than you burn. Cutting diets will get you results fast and get you ill. Be carefull. It started with a pain in my groin then my back (Liver side) then in my kidneys plus felt really **** almost like flu symptons with hot flushes and shakes. Gotta go for an ultra sound. Lost 5-6kgs but now i am asking at what cost?. Still shift weight but at a slower pace and taking extra caution.

PBJunky

I guess you cant have it all ways...Performance gains and lack of calories.

No, but you can still gain strength in a deficit. If you are having gym performance issues and your lifts are decreasing or stuck I would increase calories a bit.

Gym isn't an issue your me. Strength workouts are only to support joint and ligament strength. Not to build mass. Core work is most important for me in the gym as i my sport is Triathlon so swimming, cycling and running are what i spend most hours doing. I just hit the gym twice a week for around 90mins each time. Just trying to get down to 90k's then i will go into maintenance phase and hopefully things will pick up a little. I have around 5-6kgs to go. Well did last week so when i weigh in tomorrow hopefully less lol. I'll keep you posted.

IF or CKD should do the trick. dont listen to experts or Dietitians. they will give you the same cookie cutter diet they give to everyone else. do your research

Been on a low carb diet and now have the beginnings of gout!!!, Maybe also kidney stones!!!. Dangerous. Balanced meals consuming less than you burn. Cutting diets will get you results fast and get you ill. Be carefull. It started with a pain in my groin then my back (Liver side) then in my kidneys plus felt really **** almost like flu symptons with hot flushes and shakes. Gotta go for an ultra sound. Lost 5-6kgs but now i am asking at what cost?. Still shift weight but at a slower pace and taking extra caution.

Why follow a low carb diet if you are an athlete? Don't you struggle with fatigue?

Buzzerman

Hi
It was initially to lose extra body fat at the end of season but i have since stepped up the carbs. I lost some weight but could do with losing a little more. It just might take a bit longer than the first few kg's.

As for fatigue well lol. Triathletes are tired all the time and for me its become part of the norm. Each session is planned and specific to each event coming up but if i am too fatigued i either drop intensity or drop the session depending. Its a fine line all the time training for 3 sports.

furekurss

Hi
It was initially to lose extra body fat at the end of season but i have since stepped up the carbs. I lost some weight but could do with losing a little more. It just might take a bit longer than the first few kg's.

As for fatigue well lol. Triathletes are tired all the time and for me its become part of the norm. Each session is planned and specific to each event coming up but if i am too fatigued i either drop intensity or drop the session depending. Its a fine line all the time training for 3 sports.

low carb diet does not equal low calorie diet. you dont have to eat 1500kcal in a low carb diet to lose weight, ive lost weight doing 2000kcal a days with 0-25g of carbs a day.