IF, exercise and eating back calories

trixiemou

This is my day 1 fast day, will probably do 5/2. have also done some excercise today. So should I be eating back those calories?

Any ideas please?

Thanks

Dave198lbs

This is my day 1 fast day, will probably do 5/2.

what is 5/2?

reka74

yes

wheels5894

I was about to post this same topic. MFP seems to suggest one can eat the calories from exercise in addition to the daily allowance. However, I have never done this and have always stuck to my limit for the day leaving the exercise to reduce my weight.

Am I doing this right?

CyberEd312

This is my day 1 fast day, will probably do 5/2.

what is 5/2?

Ditto?? On the exercise calories it depends, is your deficit built in by MFP then if so you would eat them back. That being said I would make sure you have a better way of tracking those calories burned other than the MFP database or the cardio machines. I use a Polar FT60 heart rate monitor to track mine and then eat back only 85% of them leaving 15% for error.. Best of Luck....

Capt_Apollo

This is my day 1 fast day, will probably do 5/2.

what is 5/2?

five days eating regularly, two days fasting, i assume.

OP, i don't know too much about IF, but i know that they recommend you do it slowly, increasing the period of not eating little by little, and start just one day a week at a time.

UncleRiotous

I'm guessing you're doing a two day a week fast. I think one of the key questions is are you doing a full fast or a partial fast (500 cal a day)? The other question I'd ask is how much exercise are you doing and how often?

If you're doing a couple of hundred cal of exercise then I probably wouldn't worry too much, if you're doing a full fast then try keeping to it and see how it feels, if you're doing a partial fast add an extra hundred cal or so and again see how it feels.

If you're doing a thousand calories plus, especially if you're doing that every day, then I'd think about making sure you're giving your body some kind of fuel after the exercise so that it's got a chance to repair. I often have days when I end up with a negative net calorie figure (I commute by bike and regularly burn 1100 cal a day) and if I'm on a week when I'm exercising every day I have to watch that I'm eating enough so I don't end up drained by the end of the week.

trixiemou

HI, Yes I am working on doing 2 fast days within the week. This being day 1 as I can control it today, the other some time later in the week. I do not want to do consecutive days. But my fasting days calories are only about 400-500. Which is why I was wondering should I be eating back exercise calories.

trixiemou

I'm guessing you're doing a two day a week fast. I think one of the key questions is are you doing a full fast or a partial fast (500 cal a day)? The other question I'd ask is how much exercise are you doing and how often?

If you're doing a couple of hundred cal of exercise then I probably wouldn't worry too much, if you're doing a full fast then try keeping to it and see how it feels, if you're doing a partial fast add an extra hundred cal or so and again see how it feels.

If you're doing a thousand calories plus, especially if you're doing that every day, then I'd think about making sure you're giving your body some kind of fuel after the exercise so that it's got a chance to repair. I often have days when I end up with a negative net calorie figure (I commute by bike and regularly burn 1100 cal a day) and if I'm on a week when I'm exercising every day I have to watch that I'm eating enough so I don't end up drained by the end of the week.

Hi, I am doing a partial fast eating between 4-500 calories. Exercise is likely to kick in at 2-300 calories on these days.

Thanks for the advice at least I know I can play around a bit with my calories and as you say trial and error to see what suits me.

Cheers.

ChasingStarlight

There is an IF group, you should post over there. I do 16:8 IF and I eat at tdee - 20%, so I pretty much eat the same amount each day and exercise cals are factored in. How have you set your usual cal goal?

trixiemou

There is an IF group, you should post over there. I do 16:8 IF and I eat at tdee - 20%, so I pretty much eat the same amount each day and exercise cals are factored in. How have you set your usual cal goal?

So far I have just used MFP @ 1200 give or take and eat back part of my exercise calories. Tdee - 20% would actually take me up to 1400 per day. Each new change I make I try for a two week period to see how I fare, then adjust , keep or add to it. So this 5/2, fasting at approx 500 cals is really quite new, but it has worked for a friend.

thank you

Helloitsdan

A correct 5/2 is eating TDEE on all the other days so if you are at 1200 daily then eat back the calories plus more IMO.

Ur doin it wrong.....

tracylee679

I was about to post this same topic. MFP seems to suggest one can eat the calories from exercise in addition to the daily allowance. However, I have never done this and have always stuck to my limit for the day leaving the exercise to reduce my weight.

Am I doing this right?

Wheels - If you are going by the calorie intake that MFP has set up for you then your calorie deficit it already built in. So you should eat at least some of your calories back to make sure you are getting enough nourishment to fuel your body. Just be careful eating all of your exercise calories back if you are using the MFP exersice database. Their numbers seem to be a bit high when compared to a heart rate monitor. Hope this helps!

Tracy

OP: Let us know how this works for you. I have been thinking about trying it!

Helloitsdan

I'll break it down easy using my numbers.

My BMR is 1590
TDEE is 2500-3k a day.

On a cut and using 16/8 IF.
So 16 hours fasted daily and 8 hour feeding window.
This changes nothing with my cut.

I cut 20% off my TDEE daily to lose fat.
For me because i'm lean, 12-14% body fat, i don't want to cut too much per week or ill lose Lean Mass.
If I decided to do a 5/2 ESE or ADF I wouldn't cut on the other days.

In simple math:

Mt TDEE is 2500 a day so 17500 per week.
To lose fat and maintain most LBM is 14000 per week.

5:2 is about a 500-1k dinner on the fasted days if you are doing it correctly.
So lets say Tuesdays and Thursdays are my fasted days.

Sun 2400-2600
Mon 2400-2600
Tue 500-1000
Weds 2400-2600
Thurs 500-1000
Fri 2400-2600
Sat 2400-2600

That is what an ADF or 5/2 schedule looks like.

2400x5+2000=14000

Thats a 20% cut from TDEE

trixiemou

I'll break it down easy using my numbers.

My BMR is 1590
TDEE is 2500-3k a day.

On a cut and using 16/8 IF.
So 16 hours fasted daily and 8 hour feeding window.
This changes nothing with my cut.

I cut 20% off my TDEE daily to lose fat.
For me because i'm lean, 12-14% body fat, i don't want to cut too much per week or ill lose Lean Mass.
If I decided to do a 5/2 ESE or ADF I wouldn't cut on the other days.

In simple math:

Mt TDEE is 2500 a day so 17500 per week.
To lose fat and maintain most LBM is 14000 per week.

5:2 is about a 500-1k dinner on the fasted days if you are doing it correctly.
So lets say Tuesdays and Thursdays are my fasted days.

Sun 2400-2600
Mon 2400-2600
Tue 500-1000
Weds 2400-2600
Thurs 500-1000
Fri 2400-2600
Sat 2400-2600

That is what an ADF or 5/2 schedule looks like.

2400x5+2000=14000

Thats a 20% cut from TDEE

Gottya, looks like I might be on a win win, I get to Increase my daily allowance, and still lose. I will do all of my meaasuremnts fresh for tomorrow and weill check in two weeks. I am at least understanding more of the basics and what I need to be aiming for.
Thanks for this.

trixiemou

I was about to post this same topic. MFP seems to suggest one can eat the calories from exercise in addition to the daily allowance. However, I have never done this and have always stuck to my limit for the day leaving the exercise to reduce my weight.

Am I doing this right?

Wheels - If you are going by the calorie intake that MFP has set up for you then your calorie deficit it already built in. So you should eat at least some of your calories back to make sure you are getting enough nourishment to fuel your body. Just be careful eating all of your exercise calories back if you are using the MFP exersice database. Their numbers seem to be a bit high when compared to a heart rate monitor. Hope this helps!

Tracy

OP: Let us know how this works for you. I have been thinking about trying it!

I will defo keep you up to date. It will be interesting to monitor, especially as I obviousely need to increase my calories consumed.
cheers.

supplemama

I'm inclined to say no, because fasting means...no eating. Maybe just not exercise on your fasting days.

autumnk921

You may want to check out this group - You will definitely learn a lot:

http://www.myfitnesspal.com/groups/home/49-intermittent-fasting

trixiemou

I'm inclined to say no, because fasting means...no eating. Maybe just not exercise on your fasting days.

Ah yes but........ exercising stopped me from eating. Its 5.30pm here so I have actually finnished for today, water from now on in hahah. So far I have managed but must admit I have also been on here quite a bit. I have sort of compramised by eating 600 cals today so have consumed half my exercise calories.

Thanks for posting.

trixiemou

You may want to check out this group - You will definitely learn a lot:

http://www.myfitnesspal.com/groups/home/49-intermittent-fasting

Cheers, will do, every bit of info helps.