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should i up my calories
PennyHarris123
Posts: 159 Member
HI
I came on here just over a month ago as was confused to how many cals I need to eat as I exercise a lot but also do a desk job 3 days a week...the rest of the time, I don't sit around much, fit my exercise in, running around with kids, shopping, housework etc. I was asked to try 1700 cals which I mainly stuck to (missed a few days as no computer- and didn't log easter weekend) I exercise over 7 hours a week....Ive just started to include weight training - only getting in twice a week at moment and want to increase that to 3 times from next week when the kids are back at school, I do body pump, spinning, kettlebells, zumba, swim (mix it around a bit according to life!) and now putting in at least 5 hours coast walking (hilly hiking) a week as training to do a 26 mile sponsored walk - this will increase.
These last couple of weeks (when I started adding in weights and coast walking) I felt very tired, and a few days starving! so I just automatically put mfp back to normal settings so I could eat my exercise cals back to help. Monday and Tues this week I had to NOT exercise as just felt too tired ....
I've looked at my tdee and for someone exercising the hours I do it says at 15% reduction from tdee I should eat just over 2200 - bmr just under 1400. Do you think I should try upping calories? Yesterday I upped it to 2000 but then thought I should seek advice! I'm getting flustered.
I'm thinking I'm not too worried about scale now...I'm 146 (hovered there for about 4 months) age 44 female, 5ft6in and 25% body fat...I'd like to get down to 20-22% body fat and loose couple inches off waist (again this hasn't changed in 4 mths) and really not worry about scale weight. I'd like to really tone my body by adding muscle definition mainly now...that's my goal
What do you think? sorry for essay! I'd really appreciate your thoughts on this?
I keep reading forums upon forums and just over thinking it all! thanks!!:flowerforyou:
I came on here just over a month ago as was confused to how many cals I need to eat as I exercise a lot but also do a desk job 3 days a week...the rest of the time, I don't sit around much, fit my exercise in, running around with kids, shopping, housework etc. I was asked to try 1700 cals which I mainly stuck to (missed a few days as no computer- and didn't log easter weekend) I exercise over 7 hours a week....Ive just started to include weight training - only getting in twice a week at moment and want to increase that to 3 times from next week when the kids are back at school, I do body pump, spinning, kettlebells, zumba, swim (mix it around a bit according to life!) and now putting in at least 5 hours coast walking (hilly hiking) a week as training to do a 26 mile sponsored walk - this will increase.
These last couple of weeks (when I started adding in weights and coast walking) I felt very tired, and a few days starving! so I just automatically put mfp back to normal settings so I could eat my exercise cals back to help. Monday and Tues this week I had to NOT exercise as just felt too tired ....
I've looked at my tdee and for someone exercising the hours I do it says at 15% reduction from tdee I should eat just over 2200 - bmr just under 1400. Do you think I should try upping calories? Yesterday I upped it to 2000 but then thought I should seek advice! I'm getting flustered.
I'm thinking I'm not too worried about scale now...I'm 146 (hovered there for about 4 months) age 44 female, 5ft6in and 25% body fat...I'd like to get down to 20-22% body fat and loose couple inches off waist (again this hasn't changed in 4 mths) and really not worry about scale weight. I'd like to really tone my body by adding muscle definition mainly now...that's my goal
What do you think? sorry for essay! I'd really appreciate your thoughts on this?
I keep reading forums upon forums and just over thinking it all! thanks!!:flowerforyou:
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Replies
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It sounds like you are grossing 1700 calories, not netting? With that much activity, I would then suggest upping your calories. I work out at a similar rate to you (I do cardio most days, 30 min on lifting days, 60-90 on non-lifting, and I lift 3-4x per week, 4 being the goal, but you know how it goes... >.> ) and my BMR is also just under 1400. I typically net 1500, and gross between 1800-2200 on any given day. I do a slightly modified version of the TDEE - 15% method - I calculate my TDEE at lightly active (this takes into account my lifting, since its not like I can assess calorie burn for that) and then eat my cardio exercise calories back. I do this a) because I'm not always very consistent with the amount or type of cardio that I do, so I don't feel like my activity level is necessarily very constant from day to day or week to week and b) because I find I am more motivated to work out if I do this. I'm very numbers driven, I have found.
Regardless, I would recommend that you read this thread. It explains in pretty clear and straightforward terms how best to go about weightloss in a healthy and sustainable fashion: http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy
ETA: Oops, didn't realize immediately this was in the ETP group, or I would have just waited for Sarah or Sidesteel to weigh in with their expertise.0 -
that makes sense to me...yes eating 1700 flat....not eating back exercise cals...but then some days I can burn over 1000 cals especially now coast walking being added...think I may need to reduce some classes too (which I love and also want to do a small triathlon in Oct). I just wanted to add that I think I may have a fast metabolism...it's a bit of a joke that I always need to have a snack with me where ever I go...be in fruit, alpen bar, nuts....If I don't eat often (every couple of hours) I get shakes, sudden drops in sugar levels, can feel faint, angry....just thought I'd add that in, I've always been like it. Tested for diabetes and I'm not. Doctor recommended taking a biscuit with me where ever I go (really healthly!)0
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Myself or SideSteel will get back to you with our input, which may or may not contradict the prior poster.0
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thank you
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I didn't feel comfortable about upping cals without help! so I've put it back to mfp setting on lightly active to loose half pound a week...which has given me 1550 cals and eat some exercise cals back :huh:0
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I didn't feel comfortable about upping cals without help! so I've put it back to mfp setting on lightly active to loose half pound a week...which has given me 1550 cals and eat some exercise cals back :huh:
I will look at your detailed post in a bit to double check, but that seems like a very reasonable approach.
I will also calculate suggested macros for you.0 -
thanks Sara....look forward to hearing your thoughts...maybe something obvious staring me in my face!0
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sorry bumping - not being pushy, I realise you get a lot of mail!:happy:0
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I'm thinking of starting the stronglifts 5x5 programme when I can get into the gym to do weights on Wednesday...thinking this may help?0
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I'm thinking of starting the stronglifts 5x5 programme when I can get into the gym to do weights on Wednesday...thinking this may help?
I'm thinking of doing stronglift 5x5 aswell
looks good plus can't wait to be able to eat more! 0 -
I'm thinking of starting the stronglifts 5x5 programme when I can get into the gym to do weights on Wednesday...thinking this may help?
Stronglifts ia a solid routine. You should make sure you check out the group here if you have not already done so.
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
Make sure you do your homework re form and the program itself.0 -
Is your exercise relatively constant week to week, or is that variable?
What have your average calories been over the last 4 weeks and what has your weight loss done?
Also, could you open your diary.0 -
It sounds like you are grossing 1700 calories, not netting? With that much activity, I would then suggest upping your calories. I work out at a similar rate to you (I do cardio most days, 30 min on lifting days, 60-90 on non-lifting, and I lift 3-4x per week, 4 being the goal, but you know how it goes... >.> ) and my BMR is also just under 1400. I typically net 1500, and gross between 1800-2200 on any given day. I do a slightly modified version of the TDEE - 15% method - I calculate my TDEE at lightly active (this takes into account my lifting, since its not like I can assess calorie burn for that) and then eat my cardio exercise calories back. I do this a) because I'm not always very consistent with the amount or type of cardio that I do, so I don't feel like my activity level is necessarily very constant from day to day or week to week and b) because I find I am more motivated to work out if I do this. I'm very numbers driven, I have found.
Regardless, I would recommend that you read this thread. It explains in pretty clear and straightforward terms how best to go about weightloss in a healthy and sustainable fashion: http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy
ETA: Oops, didn't realize immediately this was in the ETP group, or I would have just waited for Sarah or Sidesteel to weigh in with their expertise.
^^the thread quoted is a good simple starting point, but does not take into account making your targets individual (not totally sure why I was credited in its OP as I did not give my input on that - possibly as my thread is linked there) - a better way to see what your TDEE is, to see what your actual results are. Also, if someone has a variable exercise routine, it sometimes works better to have a slightly hybrid approach than just TDEE less a % every day or the 'eating calories back method.0 -
Hi Sara, sorry I thought my diary was open...was only to friends so that's now open to public...
I'll have a look at your questions later at work and answer.
Exercise...i'm pretty constant at.....only stopped over xmas period and when I was ill for nearly a month end of jan.
I'll get back to you asap with answers thanks0 -
Hi Sara
Right I've gone back through my diary...ignored the missed logging days (don't always have computer at home at weekends but I generally eat similar cals to be fair - I drink wine but these I log) I've gone back 28 days back to 11th March up to 15th April and total eaten was 49723 cals. 28 x 1400 (BMR) is 39200 cals and exercise logged 15809 which totals 55009. This would explain a slight loss but I dont' ever log normal day to day stuff. I sit in an office 3 days a week but generally spend 2 hours each night tottering around doing housework and preparing food (we eat fresh) and on days off I'll be cleaning house, shopping, never sit down.
My weight on 15th March was 145.6 pounds - as of 12th April 147 pounds which covers the period that I looked at cals
My exercise is pretty constant swapping around a bit to fit in with life and kids. My plan exercise wise is (I've put in brackets what is has been generally):
Mon - pump class followed by spinning (same before)
Tue - rest - weather permitting I'll get an hours coast walk in (very hilly, steep, steps, uneven ground, it's a good walk) (rest before)
Wed - weights (full body or may split) then 20 mins HIIT (just about to start this tomorrow) followed by 2-3 hour coast walk if weather ok or a spinning class and zumba if it's awful (spinning followed by upper body weights just a few times and zumba in evening)
Thu - weights (full body or may split opposite to wed) then HIIT again and a 2-3 hour coast walk if weather good if not I'll do a swim (used to be a kettlebells class and housework, shopping day)
Fri - swim before work or a 1.5 - 2 hour coast walk in evening (not much before)
Sat - every other week spinning class - weights - full body (similar but not much before - housework day, shopping etc)
Sun - rest - but we normally go for a family swim or bike ride so not a lazy day by all means (same)
any advise would be great....averaging it out 1700cals was great advise but I did feel really really tired and hungry a few days a week...maybe as I've just slowly started adding weights in? this hasn't been solid as we've just had school easter hols
Sorry for the essay.
I would have thought I'd lost even just a couple of pounds? but gained slightly
I have food scales and i'm accurate (even the wine) with logging
I hope that all makes sense....! and thanks again for your time :flowerforyou:0 -
sorry just to note I've just started training for a charity 26 miles walk in Sept hence the coast walks being added0
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now looking at it clearly I think 1700 cals is right? but the reason I asked was because I felt really hungry and tired...maybe the training regime.....Hi Sara
Right I've gone back through my diary...ignored the missed logging days (don't always have computer at home at weekends but I generally eat similar cals to be fair - I drink wine but these I log) I've gone back 28 days back to 11th March up to 15th April and total eaten was 49723 cals. 28 x 1400 (BMR) is 39200 cals and exercise logged 15809 which totals 55009. This would explain a slight loss but I dont' ever log normal day to day stuff. I sit in an office 3 days a week but generally spend 2 hours each night tottering around doing housework and preparing food (we eat fresh) and on days off I'll be cleaning house, shopping, never sit down.
My weight on 15th March was 145.6 pounds - as of 12th April 147 pounds which covers the period that I looked at cals
My exercise is pretty constant swapping around a bit to fit in with life and kids. My plan exercise wise is (I've put in brackets what is has been generally):
Mon - pump class followed by spinning (same before)
Tue - rest - weather permitting I'll get an hours coast walk in (very hilly, steep, steps, uneven ground, it's a good walk) (rest before)
Wed - weights (full body or may split) then 20 mins HIIT (just about to start this tomorrow) followed by 2-3 hour coast walk if weather ok or a spinning class and zumba if it's awful (spinning followed by upper body weights just a few times and zumba in evening)
Thu - weights (full body or may split opposite to wed) then HIIT again and a 2-3 hour coast walk if weather good if not I'll do a swim (used to be a kettlebells class and housework, shopping day)
Fri - swim before work or a 1.5 - 2 hour coast walk in evening (not much before)
Sat - every other week spinning class - weights - full body (similar but not much before - housework day, shopping etc)
Sun - rest - but we normally go for a family swim or bike ride so not a lazy day by all means (same)
any advise would be great....averaging it out 1700cals was great advise but I did feel really really tired and hungry a few days a week...maybe as I've just slowly started adding weights in? this hasn't been solid as we've just had school easter hols
Sorry for the essay.
I would have thought I'd lost even just a couple of pounds? but gained slightly
I have food scales and i'm accurate (even the wine) with logging
I hope that all makes sense....! and thanks again for your time :flowerforyou:0 -
When did you start the long hikes?0
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started introducing the long hikes 2 weekends ago.
Weight training I've only done for a few weeks although really just once/twice a week because of school hols...0 -
Uggg...just doing some 'housekeeping' of the threads and realized that I had not responded. Apologies. I will respond asap.0
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thanks Sara...I know you're busy and I've been away the weekend and didn't want to hassle you....
This last week I did loose a pound (although I do go up and down with the same pounds!:ohwell: ) and I'm on mfp setting 1550 plus exercise cals - not all of them though. My husband is definitely noticing a difference in my body and I've had 3 people at my gym asking me if I'd lost weight....so I think I must be doing something right? Maybe I should throw the scale away....
Enjoying the weight training....got in twice last week full body...starving the next day!0 -
Great NSV re the comments. Have you been taking measurements?0
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I do measure....the first couple of month before Christmas I lost 3 inches from my wasit and 1.5 inches from chest and 1 inch from hips...nothing since...again these aren't changing BUT I am starting to fit into some jeans that I haven't for a while....not many but definitely some. I wish I'd taken leg and arm measurements....
I know body fat estimations from internet aren't exact but when I started I was 29.5% body fat and now 25.5% but again no change from before Christmas
I'm wondering if the introduction of weights will make a difference. I just want to loose another 2 inches from my waist but the tape measure doesn't change!!!!
I know it's not a lot and some people think I'm insane - I'm a UK 12 but am now in a few size 10 jeans...I'd like to be a comfortable 10
I do a lot of cardio but I really enjoy it and need to train for this walk and also doing a small triathlon in Oct0 -
I get wanting to lose those 'last few pounds'. Nothing wrong with wanting the aesthetics of weight loss as well as the health benefits.
Weight lifting is excellent for a bunch of things - body composition being one of them plus is has a very good metabolic effect.
If you enjoy it and have specific endurance related goals then cardio should absolutely be kept in your routine.
I will get back to you re thoughts on your intake level shortly.0 -
thanks Sara...appreciate your thoughts...
looking on Scooby workshop calculator with 5-6 hours (when weather permits and kids it'll be over the 7 hours) strenuous exe per week my tdee with 15% reduction is 2042 (2402 without reduction) 1392 is my BMR
I was really hungry on 1700
at end of the day, I'll live with the weight if I can get rid of last couple of inches on stomach...currently 30 inch and has been since end November.....i'd like to be 28 max if not 27.
my clothes are fitting better...for sure...I have a pair on today and they are falling off...were tight when I started properly in sept
love the weight training.....do 2 x full body workouts a week...I may split this to upper and lower next week and 2nd day was tough as have to do them 2 x days in a row...
look forward to hearing from you0 -
To clarify - you can only do 2 days of strength training due to your schedule and they are back to back?
Also, could you give me a breakdown of what your weight has done each week for the last 4 weeks and when exactly you started to include strength training.0 -
hi
I have Wednesdays and Thursdays off work and no kids so that's a great chance for me to have time to strength train....I can do some Saturdays but haven't had chance yet
Started with proper weight training programme beginning of April although only last couple of weeks did the wed/thu full body properly
25/04 - 145.73
17/04 - 14509
12/04 - 147
05/04 - 147
26/03 - 145.5
my programme if you wanted to see it - may help? all 3 x 12 if I can get to 12 - on last reps I struggle to get to that on the upper body
lower body:
squats on rack - currently 55kg - 3x12
leg curl on machine - 18kg -
lunges with dumbells - 10kg
dumbbell calf raises - 12kg
upper body:
lying chest press with dumbells 10kg
bicep curl - 6kg-tryied 8kg this week
dumbbell lateral raise - only 4kg - left shoulder problems
lateral pull down on machine 23kg
abs:
full plank - 1min
side plank - 30sec each side
sit and press with 4kg weight
Russian twists with 4kg weight
scissors kicks
I mix these up and sometimes theres a 15 min abs class going on so i'll join in with them
this week only I've started doing 20 mins of HIIT after on treadmill - 1 min walking 4mph - 1 mins running 8.5mph
stretch
I was doing kettlebells which I've replaced this with
thanks again0 -
Thanks for the update. Adding in a session on Saturday would be really useful - you could do an upper/lower/full body split on each of the days. It is not ideal to be doing back to back sessions that incorporate the same muscle groups, but it would be beneficial to hit each body part at least twice a week. If you are not able to get to the gym on Saturday, you could possibly do a 'no equipment' based body weight routine at home.
Your weight looks to have spiked a bit in the first two weeks of April which correlates with the long hikes you started and the full body workouts? Your water weight from the exercising may not quite have stabilized yet, but it does look to have probably come down.
From your diary, it looks as though you are averaging about 1,850 per day with 53g fats and 81g protein. I would look to drop your calories by about 150 to 1,700 (static i.e. no eating exercise calories back) and up your protein to at least 110g. Your fat intake of 53g is fine. Treat these two as minumums and vary the carbs as needed. You mentioned that you got hungry on 1,700 before - upping the protein (and fats if you want) should help satiety. Also, depending on your energy and hunger on your long hike days, if you want to 'bank' say 50 cals a day on other days so you can eat more on hike days, that is fine. We may need to tweak again, but I do not want to drop them low if I can help it.
Measurements are a great tool but they do not always tell the whole picture - assuming measuring in the same place with exactly the same tension (which is pretty impossible to do) - all it tells you is what has happened for that specific place. As weight comes off unevenly, you could well be losing inches in other places, which appears may be the case as you say your clothes are fitting a bit better.
If you can could check back in a week to let us know how you are doing that would be great.0 -
Thanks Sara
I'll try it again on 1700 cals with macros suggested and see if I can do it. I was starving some days!! Is it ok to say on a heavy training day where I can burn 1000 cals to still only eat 1700? I'll do that and I'll get back to you again thanks.
I've been ill again this week so no weight training....flu type bug and felt awful so haven't hardly done anything this week which is driving me mad!
I have some dumbells at home so yes I'll do upper body wed, lower body thu and full body on Saturdays for sure and just see how it goes
I did throw 2 pairs of jeans out this week as they were way too big! so it must be coming off where i'm not putting the tape measure. I'll be happy staying at this weight as long as I can get rid of the jelly belly!!!
cheers, I'll be in touch:happy:0 -
If you are having a very active day (long hikes), then do not worry about eating a few hundred extra calories on those days based on energy and hunger. However, in answer to your question, yes it is ok to have a low net occasionally - it evens itself out throughout the week.
Good news re jeans. I had the same thing - measurements staying the same but my jeans were getting looser.0
This discussion has been closed.