Lifting questions please

Pickles11

As soon as I get some heavier weights, I'll be learning to lift heavy. I might try NROLFW (though I probably won't get a barbell, so I don't know), I might just do Chalean Extreme. I will do this 2-3x a week.

I will be continuing to run 3x a week as I am training for a race and love to run.

My question is- I know that you aren't supposed to log strength training workouts because your hrm won't be accurate. However, I also know that you need to eat more when you are lifting. So how do you know how much extra to eat on lifting days?

Currently I eat 1450 a day, and eat all my exercise calories back. This is easy when I am running- I wear a HRM and know how much to eat. I don't think I could just do 1450 on lifting days.

Any help would be great!

michael300891

As soon as I get some heavier weights, I'll be learning to lift heavy. I might try NROLFW (though I probably won't get a barbell, so I don't know), I might just do Chalean Extreme. I will do this 2-3x a week.

I will be continuing to run 3x a week as I am training for a race and love to run.

My question is- I know that you aren't supposed to log strength training workouts because your hrm won't be accurate. However, I also know that you need to eat more when you are lifting. So how do you know how much extra to eat on lifting days?

Currently I eat 1450 a day, and eat all my exercise calories back. This is easy when I am running- I wear a HRM and know how much to eat. I don't think I could just do 1450 on lifting days.

Any help would be great!
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First up - Log your strength training. It may not tell you how many calories you burned but log it anyway - its incredible useful to log so that you can set goals and measure progress. Im personally not familiar with either of those routines so couldnt estimate calorie burn accurately. Also, the amount of calories you burn will depend entirely on how intense you workout. The simplest way to approach this would be wear your HRM and just calculate calories as if you were doing a cardiovascular workout. Then add Weights to the cardiovascular recording section and input the number of calories.

Remember, the most important thing when you do weights is: Simple carbohydrates before (e.g. a bannana) and protein within 30 minutes after (ideally whey but even meat will do).

Hope this Helps.


Mike.

pigwidgeon82

i'm not an expert, but i can tell you what i do since my stats are similar to yours.

my calorie goal is 1490 a day. i jog 3x a week and always eat back those calories. i also do CLX 3x a week. i log it under cardio as "strength training" and usually put about 15 minutes less time than what i actually do so i am not overshooting those calories. on the days i do CLX i usually eat roughly 100 more calories. i don't know that it is exact, but it does give me more food and i don't feel like i'm starving or anything.

i also usually go over protein on CLX days, although not on purpose. it just seems at the end of those days i'm always over protein by a bit.

HeidiMightyRawr

There are 3 options that I can think of:

1) Have a set calorie amount, that never goes up regardless of exercise. This means that you *don't* eat your exercise calories back, but your goal is high enough so that your net calorie intake would still be a healthy amount (1200+)

2) Have a set calorie goal for lifting days, and a set goal for non lifting days. I've seen a few people do this, for example 1600 on non lifting days, 2000 on lifting days.

3) Wear a HRM. I know some people say it's not accurate during lifting - I honestly don't know much about that. All I know is I have always worn one, the harder I workout, the higher the burn so to me it's not completely useless. Also I've eaten 2000 calories a day + what my HRM says I burn during lifting (I don't really do cardio) and managed to lose consistently so I'm sticking to it. It's obviously not for everyone though.

Pickles11

Thanks for all the advice!

Do you think I should be eating more on weight training days than cardio days, or about the same? I could set my goal to 1700ish on all 6 days a week I workout, and 1490 on rest days?