My trainer said to eat more

Terpnista84

My trainer was p'd off that I was eating 1200 calories or less (some days, a lot less). I work out 6 days a week for about 75 mins (including strength training). I lost almost 4 lbs week one but my second week weigh-in yesterday showed just a 1.2 lb drop. But that may be due to my water weight dropping as well.

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

So to make sure I am doing this correctly, my BMR is about 1500 calories. She told me eat at least 1600 calories. Today I will burn about 600 calories through exercise, so should my net calories be 1500 calories (my BMR) or 1200 (per MFP). I understand the importance of eating calories burned but I don't want to eat all 600.

Today my food calories will be a little less than 1400 so I will have 800 net calories after working out. Should I eat the 452 extra calories MFP suggests?

trogalicious

yes. you're undereating by a ridiculous margin. Where'd you get that your BMR is 1500? Sounds awfully low for a 28 year old female that's working out 6 days a week.

Serah87

She is right!! :happy:

christynek

I would say at least try to eat some of them back. I personally feel (and the scale agrees) like I lose more weight when I eat more! I wouldn't recommend going and eating two cheeseburgers as the extra cals, my go-to extra calories is popcorn, because it's delicious and awesome. You earned it!

da_bears10089

MFP was designed for you to eat back your exercise calories. Also, if you have your goals set for 2 lbs per week, that's a little aggressive. I would back off to at least 1 lb a week if not less than that. They already have a deficit built in for you, and by you deciding to not eat back your exercise calories, you are creating too much of a deficit. Yes, the weight will come off faster at first, but you will slow down, and probably stall out. I would suggest checking out the road map forum and get your numbers really figured out.

edit: you will also want to do this for more than a week. more like 4-6 weeks for a test run.

cmriverside

Yes. YOur trainer wants you at 1600. If you are using MFP, then eat all your exercise calories. Eat those extra 452 calories.


Your trainer said 1600 - I'm sure she meant INCLUDING the exercise calories.....which, would put you close to what MFP is suggesting.

Eat More.™

Greenrun99

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

Eating correctly while in a deficit will get you a loss (not 2 lbs a week) and BF% down.. Too Big of a deficit (1200 calories, buring 1000 calories, kinda thing) and not fueling your workouts, with cardio workouts will make your BF% go up (even though the scale will drop).. You might want to listen to your trainer.

ladyraven68

My trainer was p'd off that I was eating 1200 calories or less (some days, a lot less). I work out 6 days a week for about 75 mins (including strength training). I lost almost 4 lbs week one but my second week weigh-in yesterday showed just a 1.2 lb drop. But that may be due to my water weight dropping as well.

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

So to make sure I am doing this correctly, my BMR is about 1500 calories. She told me eat at least 1600 calories. Today I will burn about 600 calories through exercise, so should my net calories be 1500 calories (my BMR) or 1200 (per MFP). I understand the importance of eating calories burned but I don't want to eat all 600.

Today my food calories will be a little less than 1400 so I will have 800 net calories after working out. Should I eat the 452 extra calories MFP suggests?

Eat what your trainer suggested - 1600.

Ignore exercise calories if you are following your own customised calorie allowance.

I

bajoyba

From my understanding, you want to at least be netting your BMR, as this is the amount of calories your body needs just to get through it's daily basic functions. Working out requires extra calories on top of that number. Food is fuel, and if your deficit is too large or you're netting too few calories, your body isn't getting what it needs to function properly. I don't work out as much as you do, and eating more has been working for me. As long as you're eating less than your TDEE, you'll lose weight. No need to cut back so far on food.

shesquats

Take a look at the group Eat More 2 Weigh Less under Community. They also have a website eatmore2weighless.com

Lots of useful info!

Good luck!

lauren3101

My trainer was p'd off that I was eating 1200 calories or less (some days, a lot less). I work out 6 days a week for about 75 mins (including strength training). I lost almost 4 lbs week one but my second week weigh-in yesterday showed just a 1.2 lb drop. But that may be due to my water weight dropping as well.

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

So to make sure I am doing this correctly, my BMR is about 1500 calories. She told me eat at least 1600 calories. Today I will burn about 600 calories through exercise, so should my net calories be 1500 calories (my BMR) or 1200 (per MFP). I understand the importance of eating calories burned but I don't want to eat all 600.

Today my food calories will be a little less than 1400 so I will have 800 net calories after working out. Should I eat the 452 extra calories MFP suggests?

You can do this either one of two ways.

1. Follow MFP. Change your stats to 'sedentary' and your goal to lose 1lb a week. Log and eat all your exercise calories back. I would recommend getting a HRM for more accurate calorie burns.

2. Read this:

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013?hl=road+map+2013

Work out your TDEE and eat at a 20% cut from it. DO NOT eat back your exercise calories.

You say you want to lose BF, then you need to learn to be happy with 1lb a week. Faster weight loss is not better.

Terpnista84

yes. you're undereating by a ridiculous margin. Where'd you get that your BMR is 1500? Sounds awfully low for a 28 year old female that's working out 6 days a week.

That is my BMR according to the Tanita scale and is also what I got when I entered it in myself. I know those are the calories burned if I laid in bed all day. When I choose "sedentary" it goes up to the 1800s.

Terpnista84

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

Eating correctly while in a deficit will get you a loss (not 2 lbs a week) and BF% down.. Too Big of a deficit (1200 calories, buring 1000 calories, kinda thing) and not fueling your workouts, with cardio workouts will make your BF% go up (even though the scale will drop).. You might want to listen to your trainer.

I was wondering why my BF% went up!

Terpnista84

My trainer was p'd off that I was eating 1200 calories or less (some days, a lot less). I work out 6 days a week for about 75 mins (including strength training). I lost almost 4 lbs week one but my second week weigh-in yesterday showed just a 1.2 lb drop. But that may be due to my water weight dropping as well.

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

So to make sure I am doing this correctly, my BMR is about 1500 calories. She told me eat at least 1600 calories. Today I will burn about 600 calories through exercise, so should my net calories be 1500 calories (my BMR) or 1200 (per MFP). I understand the importance of eating calories burned but I don't want to eat all 600.

Today my food calories will be a little less than 1400 so I will have 800 net calories after working out. Should I eat the 452 extra calories MFP suggests?

You can do this either one of two ways.

1. Follow MFP. Change your stats to 'sedentary' and your goal to lose 1lb a week. Log and eat all your exercise calories back. I would recommend getting a HRM for more accurate calorie burns.

2. Read this:

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013?hl=road+map+2013

Work out your TDEE and eat at a 20% cut from it. DO NOT eat back your exercise calories.

You say you want to lose BF, then you need to learn to be happy with 1lb a week. Faster weight loss is not better.

My TDEE when I don't exercise is 1800, when I exercise it is 2600. 2100 calories is a lot and I'm not sure I can manage that.

kgavins25

This may help my situation and unsuccessful results. My BMR is 1600, TDEE non workout days is 1536 cal, TDEE 3-5 workouts a week is 1984 cal. Since i only workout 4 days a week, sometimes 5 ( 2 days cardio jogging 2miles- 300 cal, 2 days bike ride to gym and weights 200 cal, and help boyfriend cut lawns on weekends 400 cal) Should i be eating the 1984 cals everyday even though there are a couple days i dont workout. Or am i supposed to only eat 1984 on workout days, and 1536 on non workout days? havent quite figured this out yet, and my BF% is going up, gained 2lbs last week, not much inches has changed. Any advice. O jus started this run and ride routine a couple weeks ago, should i wait it out longer?

trogalicious

My TDEE when I don't exercise is 1800, when I exercise it is 2600. 2100 calories is a lot and I'm not sure I can manage that.

Sure you can. Butter, Meat, potatoes, cheese, veggies, bread, milk... 2100 calories is easy.

micheleb15

She sounds like a keeper.

bumblebums

This may be a first, but I am going to say you should listen to your trainer.

TR0berts

This may help my situation and unsuccessful results. My BMR is 1600, TDEE non workout days is 1536 cal, TDEE 3-5 workouts a week is 1984 cal. Since i only workout 4 days a week, sometimes 5 ( 2 days cardio jogging 2miles- 300 cal, 2 days bike ride to gym and weights 200 cal, and help boyfriend cut lawns on weekends 400 cal) Should i be eating the 1984 cals everyday even though there are a couple days i dont workout. Or am i supposed to only eat 1984 on workout days, and 1536 on non workout days? havent quite figured this out yet, and my BF% is going up, gained 2lbs last week, not much inches has changed. Any advice. O jus started this run and ride routine a couple weeks ago, should i wait it out longer?

The bolded part does not make sense. Your TDEE will always be above your BMR. And if you follow the TDEE method, you eat your TDEE -x% (assuming you want to lose weight) every day, whether you work out or not. If you calculated your 1984 number correctly, use that number. If that's the number to maintain, then subtract a certain %. Of course, if that's true, and your BMR is really 1600 (or 1536, maybe you got those backward?) then subtract 10% for a daily Calorie goal of 1785.

Sweet_Gurl_Next_Door

great trainer I am told to eat more to and that is about the amount of calories I was reccomended to eat also.

Terpnista84

My TDEE when I don't exercise is 1800, when I exercise it is 2600. 2100 calories is a lot and I'm not sure I can manage that.

Sure you can. Butter, Meat, potatoes, cheese, veggies, bread, milk... 2100 calories is easy.

That is what I was afraid of: adding more food and getting calories from "bad" places. But if I am allowed to have extra cream in my coffee to bump my calories I would love that lol.

Terpnista84

This may be a first, but I am going to say you should listen to your trainer.

LOL that was never in question. I told her I would follow her advice (and I am going to bring in my food diaries as proof) but I am doing so begrudgingly.

cedman1

I would say at least try to eat some of them back. I personally feel (and the scale agrees) like I lose more weight when I eat more! I wouldn't recommend going and eating two cheeseburgers as the extra cals, my go-to extra calories is popcorn, because it's delicious and awesome. You earned it!

I agree with this as well. Popcorn is delicious and awesome. I use it for my extra too.

rockerbabyy

My TDEE when I don't exercise is 1800, when I exercise it is 2600. 2100 calories is a lot and I'm not sure I can manage that.

Sure you can. Butter, Meat, potatoes, cheese, veggies, bread, milk... 2100 calories is easy.

That is what I was afraid of: adding more food and getting calories from "bad" places. But if I am allowed to have extra cream in my coffee to bump my calories I would love that lol.

none of those foods are bad. they all provide nutrients and as long as its not ALL you eat, youll be fine.

lauren3101

My trainer was p'd off that I was eating 1200 calories or less (some days, a lot less). I work out 6 days a week for about 75 mins (including strength training). I lost almost 4 lbs week one but my second week weigh-in yesterday showed just a 1.2 lb drop. But that may be due to my water weight dropping as well.

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

So to make sure I am doing this correctly, my BMR is about 1500 calories. She told me eat at least 1600 calories. Today I will burn about 600 calories through exercise, so should my net calories be 1500 calories (my BMR) or 1200 (per MFP). I understand the importance of eating calories burned but I don't want to eat all 600.

Today my food calories will be a little less than 1400 so I will have 800 net calories after working out. Should I eat the 452 extra calories MFP suggests?

You can do this either one of two ways.

1. Follow MFP. Change your stats to 'sedentary' and your goal to lose 1lb a week. Log and eat all your exercise calories back. I would recommend getting a HRM for more accurate calorie burns.

2. Read this:

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013?hl=road+map+2013

Work out your TDEE and eat at a 20% cut from it. DO NOT eat back your exercise calories.

You say you want to lose BF, then you need to learn to be happy with 1lb a week. Faster weight loss is not better.

My TDEE when I don't exercise is 1800, when I exercise it is 2600. 2100 calories is a lot and I'm not sure I can manage that.

You must have eaten at least that at some point to be in a position where you want to lose weight,

If you really don't feel you can manage the quantities, there are many things that are calorific, healthy, yet small in volume that can be eaten. Peanut butter, for example.

3dogsrunning

This may help my situation and unsuccessful results. My BMR is 1600, TDEE non workout days is 1536 cal, TDEE 3-5 workouts a week is 1984 cal. Since i only workout 4 days a week, sometimes 5 ( 2 days cardio jogging 2miles- 300 cal, 2 days bike ride to gym and weights 200 cal, and help boyfriend cut lawns on weekends 400 cal) Should i be eating the 1984 cals everyday even though there are a couple days i dont workout. Or am i supposed to only eat 1984 on workout days, and 1536 on non workout days? havent quite figured this out yet, and my BF% is going up, gained 2lbs last week, not much inches has changed. Any advice. O jus started this run and ride routine a couple weeks ago, should i wait it out longer?

How are you getting your numbers?
TDEE is total daily energy expenditure. It includes exercise. You create a deficit from that number. So if you figure you TDEE, you should be eating the same number every day.


MFP does not figure true TDEE as it does not account for exercise. If you follow MFP, on days you exercise you eat those extra calories, on days you don't you eat the number given.


ETA - you may want to create your own post to get more answers.

But you've only logged since Tuesday. And how are you measuring your food? Are you really only eating 1oz of chicken and a baked potato with nothing on it?

julesxo

Yes absolutely.

lauren3101

My trainer was p'd off that I was eating 1200 calories or less (some days, a lot less). I work out 6 days a week for about 75 mins (including strength training). I lost almost 4 lbs week one but my second week weigh-in yesterday showed just a 1.2 lb drop. But that may be due to my water weight dropping as well.

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

So to make sure I am doing this correctly, my BMR is about 1500 calories. She told me eat at least 1600 calories. Today I will burn about 600 calories through exercise, so should my net calories be 1500 calories (my BMR) or 1200 (per MFP). I understand the importance of eating calories burned but I don't want to eat all 600.

Today my food calories will be a little less than 1400 so I will have 800 net calories after working out. Should I eat the 452 extra calories MFP suggests?

You can do this either one of two ways.

1. Follow MFP. Change your stats to 'sedentary' and your goal to lose 1lb a week. Log and eat all your exercise calories back. I would recommend getting a HRM for more accurate calorie burns.

2. Read this:

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013?hl=road+map+2013

Work out your TDEE and eat at a 20% cut from it. DO NOT eat back your exercise calories.

You say you want to lose BF, then you need to learn to be happy with 1lb a week. Faster weight loss is not better.

My TDEE when I don't exercise is 1800, when I exercise it is 2600. 2100 calories is a lot and I'm not sure I can manage that.

You must have eaten at least that at some point to be in a position where you want to lose weight,

If you really don't feel you can manage the quantities, there are many things that are calorific, healthy, yet small in volume that can be eaten. Peanut butter, for example. Use whole milk rather than skimmed. Butter instead of margarine, etc etc.

trogalicious

My TDEE when I don't exercise is 1800, when I exercise it is 2600. 2100 calories is a lot and I'm not sure I can manage that.

Sure you can. Butter, Meat, potatoes, cheese, veggies, bread, milk... 2100 calories is easy.

That is what I was afraid of: adding more food and getting calories from "bad" places. But if I am allowed to have extra cream in my coffee to bump my calories I would love that lol.

none of those foods are bad. they all provide nutrients and as long as its not ALL you eat, youll be fine.

no kidding, I can't wrap my head around why meat/cheese/veggies/bread/etc... is bad. You just don't have to exist in a "low-fat-no-fat" world.

cwolfman13

Yeah...I'd be pissed if I was your trainer too...crashing your diet and all. Do what your trainer recommends...she sounds like a keeper. Lose weight (fat) the healthy and safe way. Doing what you're doing, you're burning a lot of muscle and you're ultimately going to just completely stall out your metabolism.

Terpnista84

My trainer was p'd off that I was eating 1200 calories or less (some days, a lot less). I work out 6 days a week for about 75 mins (including strength training). I lost almost 4 lbs week one but my second week weigh-in yesterday showed just a 1.2 lb drop. But that may be due to my water weight dropping as well.

I was down on myself because I was hoping for a 2lb loss and my body fat % to go down. So I am going to try her advice for this week and eat more.

So to make sure I am doing this correctly, my BMR is about 1500 calories. She told me eat at least 1600 calories. Today I will burn about 600 calories through exercise, so should my net calories be 1500 calories (my BMR) or 1200 (per MFP). I understand the importance of eating calories burned but I don't want to eat all 600.

Today my food calories will be a little less than 1400 so I will have 800 net calories after working out. Should I eat the 452 extra calories MFP suggests?

You can do this either one of two ways.

1. Follow MFP. Change your stats to 'sedentary' and your goal to lose 1lb a week. Log and eat all your exercise calories back. I would recommend getting a HRM for more accurate calorie burns.

2. Read this:

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013?hl=road+map+2013

Work out your TDEE and eat at a 20% cut from it. DO NOT eat back your exercise calories.

You say you want to lose BF, then you need to learn to be happy with 1lb a week. Faster weight loss is not better.

My TDEE when I don't exercise is 1800, when I exercise it is 2600. 2100 calories is a lot and I'm not sure I can manage that.

You must have eaten at least that at some point to be in a position where you want to lose weight,

If you really don't feel you can manage the quantities, there are many things that are calorific, healthy, yet small in volume that can be eaten. Peanut butter, for example.

Ouch! HAHA. You are so right though. But it is hard to switch to that mentality when you are "dieting." Peanut butter is a greaaaaat suggestion. When I was severely cutting calories I would have killed just for a spoonful.

Oh and I bought 2% milk this morning. I needed the extra calories so I knew I couldn't get skim.