MFP Daily Calories and weight training......

Hevenn

I just started incorporating weight training to my daily cardio program. And I'm already noticing that I'm going to go OVER my daily allowance of calories even with my cardio calories that I earn. I do different types of cardio everyday and I go by the readings on my HRM, however with the pre and post workout supplements that I take (WITH WATER) it's making me go over my daily calorie limit (1290)...I need protein and a recovery supplement to help repair and build lean muscle, however I still need to eat my regular food every 2-3 hours because my metabolism is high....I'm not going to starve myself to stay within my limit, especially when I know my body is working hard during the workouts....Just wanted to know what other weight trainers are doing???.....????

Par8hed4life

Great post.
BUMP!!!

ElPumaMex

Could you make your Diary public, so that we can review it?
I am not a weight trainer, but I could probably point out a few reasons why you are over your cals

jedibunny

If you want to log cals from weights, I just did a search and found http://www.fitclick.com/calories_burned?srch=weight+lifting which you can use to calculate how many cals you're burning... but apparently you can also use "Strength Training" as a cardio exercise on here: http://www.myfitnesspal.com/exercise/calories-burned/strength-training-weight-lifting-weight-training-209

(That's news to me, too, so I'll start logging if I do a good amount of it.)

EDIT: always eat what you think you need, too! Don't worry about the MFP tool - it's REALLY helpful, but it's not 100% accurate and it's not attuned to your body.

gsager

If you are saying that your calorie limit is 1290 you can't be adding your exercise calories. I wear my HRM during my strength training too.

treatingmybodyright

I'm not an expert, so this is just something I've learned from reading the boards and being on MFP for a few months.

I think everyone will tell you your calorie limit is far too low. One approach is to use a Total Daily Energy Expenditure calculator like this one: http://www.fitnessfrog.com/calculators/tdee-calculator.html. For example, when I punch in my numbers using "Moderate Exercise" (which is underestimating a bit, but that's my choice), I get about 2100 calories as my base. Now, if I want to lose roughly one pound per week, I will set my calorie goal to 1600 per day (subtract 500 from 2100; if you eat 500 fewer calories every day for seven days, that will give you a 3500 calorie deficit per week, which--hypothetically--will allow you to lose one pound per week). For example, since I am fairly close to my goal weight, I set mine for about .5 pounds per week or a 250 calorie deficit per day=1850, and that's my base. I don't eat back all of my exercise calories unless I'm really hungry, but you should definitely eat back some and aim for at least 1500-1600 calories per day depending on your numbers.

The common chorus you will hear, especially if you are lifting, is that you have to eat more if you really want your body to change.

I hope this makes sense and helps a bit.

Tonika44137

I replied to your status earlier..you can enter your calories burned from strength training under Cardiovascular and select Strength Training

lizard053

I wear my HRM for lifting too. That way I have a more accurate accounting of all the calories I burn. Don't gyp yourself on the protein because MFP tells you to either! Sounds like you just plain need to eat more. So do it! If you can learn to listen to your body, you should still be able to lose the weight and keep it off for good! (If that is your goal!)

Strength training does amazing things for your body no matter what. Good for you for incorporating it into you lifestyle!

Gt3ch

You probably need to eat at least some of your strength training calories to function at your best. MFP doesn't factor it in because it's hard to calculate and it gives people the option of logging exercise without it affecting your calorie budget.

The important thing is to get 1g protein per pound of lean body mass (0.7-2.5b/lb is the general range most people use). You can do it with whole foods. IMHO you don’t NEED the supplements. The heavy lifters here will talk about eating a calorie surplus. I wouldn’t. It sounds like you want to get strong and lean. You can absolutely do that on a defect. Pick a reasonable calorie target and make sure you’re getting enough protein.

What’s a reasonable calorie target? Depends on the training program. IIRC P90x suggests you budget an additional 500 cal for exercise food in the standard program. Most people report the average workout consumes around 600 cal. That's an advanced program so you will probably be starting much lower. FWIW I’ve seen some general recommendations for people for 1500cal/day food and 45min/day exercise. Like she said look into TDEE but also experiment.

BTW a HRM isn't precise for calorie calculation. It just seems that way because it has a digital readout. For cardio it will give you a good ballpark figure if a number of conditions are met like you calibrate it with a good VO2Max figure, you aren't dehydrated, you're well rested, the strap is tight and not dropping reading, you're not using stimulants, etc. It can kinda give you a sorta OK figure for strength training ONLY if you don't take passive breaks (but most people do).

Good luck!

ti2v78

You don't need supplements to boost your body if you already are eating the right foods. Supplements are good for adding a low calorie amount of protein for those who need it. And on the calorie limitation, be aware to not undercut your calories too much with a low budget. Unless there is a medical reason to not eat more ... Do eat more, you can eat back at least some of what you are using during exercise as your daily budget already has a deficit built in.