Why Eating Exercise Calories is so important.

itsofficial

Thanks for posting, interesting thread, would like to follow.

browntracy72

Thank you so much, this is the information I needed.

sunshinesonata

bump -- to read and follow up with later. =]

coltrax

I would like to know what you are eating/drinking to boost your clas without junk since I am in the same boat. Clean eating+intense training = not enough cals.

Thanks!

christenwypy

Thank you. I have been really wondering about this. And a lot of days I do nto eat my exercise calories and would be 500 or so under and I thought that was GOOD. When people say to eat more I could not understand it. You are the first one to make this clear to me. I have felt HORRIBLE the last few days. I wonder if this is why....

Although I did read that intermittent fasting is safe for one day at a time, 1-2 times per week. So I wonder how this can be?

coltrax

No because some of the things (such as bread, cheese, etc.) I limit myself because of the added carbs, sugar, and sodium. So eating more of it would throw everything out of wack by the end of the day (at least it does for me). So discovering a meal replacement (High calories, low carb, high protien) works great!!! Thanks for the response!!!

I would like to know what you are eating/drinking to boost your cals without junk since I am in the same boat. Clean eating+intense training = not enough cals.

Thanks!

correll26

Very helpful thread. Thanks for posting!

Here is another (longer) article on the "high energy flux" issue: http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/gflux_redux

Larry0445

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shelbynicole32

Actually this really helped. I could never determine why it was so important to eat those extra 500 calories I had left over from working out, but now I do

XOXO, THANKS!

betaleonis

Well done, this is something everyone should read.

betaleonis

bump

smccb

Thank you!!! Very clear, simple explanation.

andreanicole686

Thank you for posting this!

deb54

Thanks so much !!! Really an eye opener !!! Bump

obeseto13point1

I am really on the fence about this. I am scared to eat them! It also doesn't help that I work out an night usually and I don't want to be eating all those calories at 10pm. I do work out a lot and have been stuck for awhile.

marcelee123

Just curious as to why you take your fitbit off when you do cardio?

erickirb

If the body's default is to burn muscle rather than fat then it wouldn't store fat to start with. It would store muscle.

Nobody is going to burn off their muscle until they are in the advanced stages of starvation.

That is false, you lose lean muscle all the while, while in a caloric deficit if you don't take measures to protect it. These measures are lifting heavy, and eating enough protein. without those 2 your body can burn muscle easier then fat, if you don't have 50+ lbs to lose. The body does this as muscle burns cals, if you have less cals your body looks for ways to conserve energy, one way is have less muscle, if you are not doing heavy lifting your body doesn't think you need that much muscle and will do away with it, making your BMR lower, making it easier to cope with a lower caloric intake.

marcelee123

OK obviously new at this, I meant this reply to go to the person who says they take the fitbit off when they do cardio

erickirb

I am really on the fence about this. I am scared to eat them! It also doesn't help that I work out an night usually and I don't want to be eating all those calories at 10pm. I do work out a lot and have been stuck for awhile.

If you know you are going to exercise, estimate the burn and eat those cals during the day.

pamperedhen

ok...What if you have only 5~10 lbs to lose and are already have a BMI of 23 or 22 ,47 yrs old and 5'2" and do only 30 minutes of circuit training 6 D per week {only burn approx~300 cals }?? When I upped my calories I gained 3 lbs and plateaued for 3 weeks! I thought I would be down to my weight by now! HELP!!! ADVICE!!!

deadgirl81

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catjrow3

I want to say thanks too. I am in the worst rut ever... I lower, lower lower my calories, work extra hard, and probably dont net 700 calories a day... if that... and I dont lose weight.... (VERY FRUSTRATING TO SAY THE LEAST), and then I get so frustrated, it makes me binge eat... and then I go up (mostly water weight) and I start the process again... UGH!!

I am so doing this and would love for others to post their results who have just started doing this from lower calories to eating more so we can compare...

I also like txlady would love to know what you eat, without adding junk, (which I would do immediately first if I could...haha) to keep your calories up and your stats in line (like carbs/fats/proteins) so OP can you post menus too??

neesie0358

bump

veobrien

Hi Marcelee123

I take my fitbit off when I do cardio too. For one reason, I do this because I use a HRM with a chest strap which I know will be more accurate and, for another reason, it also gives me a chance to charge the fitbit!

scottb81

If the body's default is to burn muscle rather than fat then it wouldn't store fat to start with. It would store muscle.

Nobody is going to burn off their muscle until they are in the advanced stages of starvation.

That is false, you lose lean muscle all the while, while in a caloric deficit if you don't take measures to protect it. These measures are lifting heavy, and eating enough protein. without those 2 your body can burn muscle easier then fat, if you don't have 50+ lbs to lose. The body does this as muscle burns cals, if you have less cals your body looks for ways to conserve energy, one way is have less muscle, if you are not doing heavy lifting your body doesn't think you need that much muscle and will do away with it, making your BMR lower, making it easier to cope with a lower caloric intake.

The body will conserve the muscle it needs to have to cope with whatever demand you put on it. If you were lifting and then stop then it will lose some muscle because the demand isn't there anymore. If you lose 50 lbs and don't lift it will lose the muscle no longer required to haul around the 50 lbs. However, the body won't just burn its muscle away as a preferred fuel source if the body contains fat and carbohydrates.

The average person on this forum doesn't have to worry about all their muscle burning away unless they plan on participating in an extended famine.

erickirb

If the body's default is to burn muscle rather than fat then it wouldn't store fat to start with. It would store muscle.

Nobody is going to burn off their muscle until they are in the advanced stages of starvation.

That is false, you lose lean muscle all the while, while in a caloric deficit if you don't take measures to protect it. These measures are lifting heavy, and eating enough protein. without those 2 your body can burn muscle easier then fat, if you don't have 50+ lbs to lose. The body does this as muscle burns cals, if you have less cals your body looks for ways to conserve energy, one way is have less muscle, if you are not doing heavy lifting your body doesn't think you need that much muscle and will do away with it, making your BMR lower, making it easier to cope with a lower caloric intake.

The body will conserve the muscle it needs to have to cope with whatever demand you put on it. If you were lifting and then stop then it will lose some muscle because the demand isn't there anymore. If you lose 50 lbs and don't lift it will lose the muscle no longer required to haul around the 50 lbs. However, the body won't just burn its muscle away as a preferred fuel source if the body contains fat and carbohydrates.

The average person on this forum doesn't have to worry about all their muscle burning away unless they plan on participating in an extended famine.

Again I disagree. Most people body builders included lose lean muscle as they lose fat. If you are in a deficit you will lose both fat and muscle, the less fat you have the more muscle you are likely to lose. Even with lifting heavy and ofter some loss will occur and a larger deficit will lead to a large % of lean muscle loss.

nick1109

I don't agree with this myself. Whilst I get my guys I coach to eat back a small amount of calories, it is nowhere near what is suggested here (I'll get them to have 25g whey and 25g malto post work out, around 200 calories). Also the MFP settings are appaling for those wanting to keep muscle - it suggests for me 128g of protein. Load of rubbish. If you wanna get skinny fat, crack on with the MFP suggested figures.

Agreed

october2011baby

I am going to try to read again when I get more time. Interesting.

Reeny1_8

Thank you so much for posting this and explaining it so it made sense! My question is how does a person figure out how many calories they need to have a day? I'm 31, 4"7 (no joke I'm that short), 208lbs. I stay at home with my kids and clean and do laundry. Nothing really exhilarating. So for me how do I figure that out?

Sh0ewh0re7_BlingItOn

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