calories when lifting

heybales

Thanks for the help, everyone!
I think I may bump them up to 2100 and see if I gain then *kitten* from there.

Use the spreadsheet linked in this topic.

http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones

Fill out your stats on Simple Setup tab.

But then go to TDEE tab, TDEE Calcutalor 2 if you have a HRM and know your running burn calories.

For estimating the lifting calories, use what MFP tells you, it seems low but it is actually really close.

Use Lightly Active non-exercise maintenance, even if you have a desk job. Majority with FitBit's or BodyMedia's find they are Lightly Active even with desk job on non-exercise days.

Once all added up, there's a TDEE estimate that should be mighty close, better than other rough guides.

One suggestion, if you have 1 long run day over 1 hr, only count 1 hr in the TDEE calculator. The day you do it, eat back the extra hour or whatever it ends up being of calorie burn.

In the case of a long cardio workout, eating extra all the other days of a week don't really help that one longer workout.

You can also tweak your workouts to get most bang from your lifting, and still focus on the running goal for the half. Let me know. Some intervals on the right days compared to lifting, the right lifting, ect.

This will give you a very balanced eating every day, except for the long run day when you really need to make up carbs used before your next workout.

mgobluetx12

I'm getting conflicting advice here....hmmm...

Thanks everyone

\\

On an MFP message board?????????? This shocks me.

brookebelcher

Thanks for the help, everyone!
I think I may bump them up to 2100 and see if I gain then *kitten* from there.

Use the spreadsheet linked in this topic.

http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones

Fill out your stats on Simple Setup tab.

But then go to TDEE tab, TDEE Calcutalor 2 if you have a HRM and know your running burn calories.

For estimating the lifting calories, use what MFP tells you, it seems low but it is actually really close.

Use Lightly Active non-exercise maintenance, even if you have a desk job. Majority with FitBit's or BodyMedia's find they are Lightly Active even with desk job on non-exercise days.

Once all added up, there's a TDEE estimate that should be mighty close, better than other rough guides.

One suggestion, if you have 1 long run day over 1 hr, only count 1 hr in the TDEE calculator. The day you do it, eat back the extra hour or whatever it ends up being of calorie burn.

In the case of a long cardio workout, eating extra all the other days of a week don't really help that one longer workout.

You can also tweak your workouts to get most bang from your lifting, and still focus on the running goal for the half. Let me know. Some intervals on the right days compared to lifting, the right lifting, ect.

This will give you a very balanced eating every day, except for the long run day when you really need to make up carbs used before your next workout.

Thank you for taking the time to show me that- I will definitely check it out!

lornews

Lower cals to 1700 and give it a few weeks. If that doesn't work, lower them to 1500.

This is the correct answer. You said you're interested in losing fat and if that's not happening, you need to either reduce calories or increase calories burned.

LorinaLynn

Lower cals to 1700 and give it a few weeks. If that doesn't work, lower them to 1500.

This is the correct answer. You said you're interested in losing fat and if that's not happening, you need to either reduce calories or increase calories burned.

That's not how it works. Fat loss works best with a smaller deficit, not a larger one.