4/7 day Spread or 1 "binge" day.... HELP (please)!
dulceanjo
Posts: 22
Good Afternoon Fellow EM2WL's-
While I am new to this mentality, I am STOKED!
I have one question however..... Should I parse my weekly calories out over a seven day period, or have one binge day?
Options up for debate: 11,200 calories weekly, on the table
7-day Spread
1600 cals daily
1-day Binge
1400 cals for 6 days
2800 cals on Sat or Sun
4-day Boost
1600 on weight training days (4days)
1400 on off days (2 days)
2000 on Sat or Sun (1 day)
I lift weights four times a week, and walk a minimum of 45mins daily. Sunday is Yoga-day (I don't count it really), but am wondering if I could benefit from "eating back my exercise calories" on weight training days.
Has this method worked for you? How do you plan your attack?
*your time and input is greatly appreciated!*
Andée
While I am new to this mentality, I am STOKED!
I have one question however..... Should I parse my weekly calories out over a seven day period, or have one binge day?
Options up for debate: 11,200 calories weekly, on the table
7-day Spread
1600 cals daily
1-day Binge
1400 cals for 6 days
2800 cals on Sat or Sun
4-day Boost
1600 on weight training days (4days)
1400 on off days (2 days)
2000 on Sat or Sun (1 day)
I lift weights four times a week, and walk a minimum of 45mins daily. Sunday is Yoga-day (I don't count it really), but am wondering if I could benefit from "eating back my exercise calories" on weight training days.
Has this method worked for you? How do you plan your attack?
*your time and input is greatly appreciated!*
Andée
0
Replies
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Ok, first of all, never eat below your BMR. Basically you want to get the calories in and TDEE or cut is the value per day over the course of the week so in theory spreading it out...zig zagging is ok, but not at the expense of your BMR. Also, makes more sense to give your body more fuel on strength training days...I can't imagine lifting heavy eating 1600 calories.
Did you calculate your TDEE? Also, cut should be no more than 15%.
So again, eat more on workout days and less on days off if you want to zig zag, never eating less than BMR.0 -
Oh and TDEE has your exercise calories factored in (remember you select your activity level) so you don't eat back exercise cals.0
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Whaaaa?! No more than 15%? Really?! -okay, back to the drawing board-
)
Where do I find my TDEE? I used Fat2Fit & Scooby (then averaged) my BMR, which is 1555.
I think I am more confused now. I selected "sedentary" with the expectation that MFP will tell me how many additional calories I "earn" on workout days.
I know you've been asked this a million times, but how to I get an accurate enough number to get comfortable with? I just updated my profile settings, but want to do this as accurately as possible, so THANK YOU, for the feedback!0 -
Oh and TDEE has your exercise calories factored in (remember you select your activity level) so you don't eat back exercise cals.
Okay, on the hunt for that number as well!
Thanks a million!0 -
Whaaaa?! No more than 15%? Really?! -okay, back to the drawing board-)
Where do I find my TDEE? I used Fat2Fit & Scooby (then averaged) my BMR, which is 1555.
I think I am more confused now. I selected "sedentary" with the expectation that MFP will tell me how many additional calories I "earn" on workout days.
I know you've been asked this a million times, but how to I get an accurate enough number to get comfortable with? I just updated my profile settings, but want to do this as accurately as possible, so THANK YOU, for the feedback!
MFP's calculations are incredibly inaccurate. Almost no one is as sedentary as MFP believes. I calorie cycle but within 2300-2700 calories since my BMR is 1800 and my TDEE average is 2600.0 -
The "cheat" day was created to overcome the issue of eating way to little the other 6 days.
Just eat the correct amount all 7 days instead. It sounds like many have a harder time with cheat days, because they keep enforcing a mentality that really doesn't work well.
Balance and have some of the bad stuff. Plan and have a bigger meal, ect.
If your exercise is really that iffy that you can't pick an avg TDEE level, you can do it MFP style and eat back exercise.0 -
THANK YOU LADIES!
I have a clearer understanding now.) 0
