Upped my calories yesterday... help please!

GreekByMarriage

I just got metabolic testing done on Monday, my BMR is 1613 and my metabolism is a little above normal for someone of similar age weight and height as me (i was consuming about 1300 calories a day for the past month and a half, as well as eating back exercise). I walk at least 2 miles per day and am at the gym at least 5 days a week (with most of my focus on cardio) and a small focus on weight training.

I raised my intake yesterday to 1700 and tried to eat back most of my exercise calories (still had about 120 calories left)... I was literally stuffed all day! Honestly.... there is no way I can have a calorie limit that high as well as eating back my exercise calories... it was just too much (unless I try to find more calorie dense food)!

How would you work my numbers? I am 5"2' and 32 years old. I want to lose weight the right way so am interested in hearing what everyone has to say! Do you think I should put more of my focus to weight training and less of focus on cardio (so I don't have to eat back as many calories)?

gemiwing

First- congrats on getting such a detailed metabolic readout - more info is always better

It's hard to adjust at first- it will get easier. If you haven't already- skip all 'diet' food and go for the full calorie versions when possible. Oils are your new best friend as well. I have a slower digestive system than most so my extra calories come in from meal replacement shakes (NOT Slim fast or 'diet' shakes), meal replacement bars and soon I'm going to add mass gaining shakes as well.

Skip cucumbers and head for the spinach. Skip 'fluffy' diet veggies and go for the more dense ones- it takes a mind shift but it's doable. Skip chicken and go for red meat once or twice a week on heavy workout days- much more calorie dense. Nut butters if you can eat them- are also a great way to pack in cals.

As far as your exercise- Cardio is great for health- we just have to be careful not to overdo it. There is such a thing as too much and only you will know what that is for your own body. I would recommend shifting your focus off cardio and placing more emphasis on lifting heavy (heavy as in heavy for you specifically). Cardio is great but if you want to change your body shape and not just be a skinnier pear (or apple or banana) then you want weight lifting. You still have to eat back lifting calories- recovery meals are important.

Im running on one cup of coffee today- so I hope this ramble made some sense

GreekByMarriage

How do you account for lifting calories? I focused more on weights today and only did 10 minutes or so on the treadmill. I also added back the calories from my walk to and from the office (1.8 miles).

gemiwing

How do you account for lifting calories? I focused more on weights today and only did 10 minutes or so on the treadmill. I also added back the calories from my walk to and from the office (1.8 miles).

There is an entry for weight lifting under cardio in the MFP exercise page. Just enter your time there- or some women use a 200 cal boost as a general amount to up by on workout days. I find I need closer to 300 on upper body days and 150-200 on lower body days.

Think of it as Science- there's no hard and fast number for everyone- so you're going to have to break out the science hat and experiment a bit to find what works for you.

sloanie1

I'm 5 foot 1 and 40 years old so a bit older than you.....I only just started too and I'm on day 3, my calorie goal for the day is 1700 on non workout days and my BMR is 1296, I got to about 1800 yesterday, it does feel weird eating more, I don't weigh on the scale as I have OCD and become obsessive about it so I just go by my measurements and clothes....I workout 6 days a week atm I'm doing the Asylum programme which is a mix of weights and cardio so I'm not lifting heavy like I used to.....I'm sticking to clean eating too which I enjoy, I feel a lot better eating more (I'm a food addict so this is working for me!) I have committed myself to seeing this out for 6 weeks no matter whether I feel like I'm gaining or not as I trust that all the info in this group to be great and the proof is in all the strong women who post here! good luck with it and hope it works well for us!

DecemberNick

@Greek have you tried any of the TDEE calculators to get an idea of what your daily energy expenditure is?

GreekByMarriage

@DecemberNick - Actually, as part of my Metabolic Testing they gave me a Total Energy Output of 2264 (my BMR/Resting is 1613)... in my head I know I should be subtracting 15% from the 2264 (=1924 cal) but I am still a little afraid to eat that much. I did raise my numbers and in the past 2 days have eaten a net of about 2000 calories a day. I am just a little afraid because I was just stuck at 175.4 for about 3 weeks and then this weekend finally dropped to 173.8! I am now back up to 174.4 as of today so I am a bit nervous! I know the difference in the numbers is so very small... but I get discouraged easily :embarassed:

gemiwing

Have you measured yourself yet? I have to use other things besides the scale- I get discouraged easily too. When I'm working out and lifting the scale doesn't move the same as when I was starving myself- so- I am finding new milestones. First pair of running shoes I've gone through because I RAN in them as opposed to just old age. Able to carry in the groceries by myself. Surprising someone with my new strength. Watching Hubby's eyes pop when he sees my new 'guns' lol Dunno what he thought I'd been doing on the weight bench but he was surprised how fast I'm sleeking out

Maybe it'd be helpful to find some NSV's for you. Some folks use clothes, or even new highs in lifting weights. Maybe you can do distance with the kidlets? Or being able to play tag longer.. that sort of thing.