Night workouts

djwife03

I workout at night, usually after Dinner and then I can't seem to eat my Cals back! I don't know what to do! I do eat after a workout but by then it's like 7-8pm and I'm tired, need a shower, and I'm in bed by 9:30-10. I usually burn 450-500 Cals per workout , sometimes more. I haven't lost any weight either! I upped my Cals from 1200 to 1650 but still am not losing. If anything I am gaining! I do workout during the day on weekends but other than that, it's at night. I don't understand the whole macros thing either! Help!!!

majope

If you know you're going to work out at night, eat more during the day. You don't have to wait until after the exercise to eat the calories if you know you're going to work out.

I looked at a week of your diary, and on none of those days did you net 1650--on a few days not even half that. Try giving the 1650 a fair shot before you change things again.

What question do you have about macros?

djwife03

I just keep seeing people post about getting your macros in. So not sure what that means? And if I know I'm going to workout at night....like tomorrow for instance.....any suggestions about WHAT I should eat more of during be day? I'm 5'11 and stuck at 166lbs. My cal goal is 1650. I don't want to go back down so I need to figure this out!

majope

"Macro" is short for "macronutrient." There are three: carbohydrates, protein, and fats. People eat more or less of each according to their goals--body builders often hit protein hard to fuel muscle growth, while a runner might have a higher percentage of carbohydrates to give them energy for their runs, and someone who is going low carb might end up with a quite high fat percentage. For most people, it's a good idea to try to meet or go over their protein and fat goals, because those are absolutely essential for healthy brain and body function, and then let the carbs (good for energy) fill in the rest. You can custom set your goals once you figure out what might be best for you, or you can just stick with the percentages MFP gave you.

Looking at your diary, you seem to be doing okay on protein, but are shorting yourself on fats. That's one place you could get more calories during the day. One easy fix is to swap out all the fat-free dairy for full-fat versions. You can also add things that are more calorie-dense, like butter, avocado, nuts, nut butters, and dried fruit. Like, spread your apples with peanut butter, add dried cranberries to your oatmeal, put walnuts in your salad.

Hope that helps.

djwife03

thanks so much! I am seeing some muscle forming, but still have trouble around my middle. I feel/look like I'm bloated on a lot of days, can this also be due to not eating enough cals? I have some almonds with me today, and will make my oatmeal with milk instead of water. also brought an egg salad sandwich for lunch(low fat mayo)

VanillaBeanSeed

I get like this too.. and I'm terrified of eating more during the day to compensate for my night workout because I'm scared something will happen and I wont be able to get my workout in.. and then Im over on cals!! >.<

djwife03

I'm scared to eat more period! and you look fantastic, by the way! and sometimes, i'm not hungry after I work out either, so that's frustrating too! i want to lose 8-10lbs, and that doesn't seem like a lot, but to me it is. I worked very hard after I had my kids to get to my goal weight, and this weight gain seems so sudden, which is even more confusing and frustrating! I had to stop running due to plantar fasciitis, and since then have gained. not sure if it because am doing more strength(riding bike, weights) or what! I had my mom take in a lot of my pants/shorts, and now I have to let them out again. I went up a size!

djwife03

I gain, then lose, then gain again! am I not working out hard enough? not eating enough(no, i'm not). not matter what I do, i can't get below 166lbs. i was at 158-160 last summer!

missADS1981

if you are working out at night i recommend having casein protein in the evening. make a pudding cup with fat free yogurt and a scoop of casein protein powder or go with natural casein like a cup of cottage cheese. this will help to give you a constant supply of protein while you sleep since it digests slower than whey

increase calories during the day, if you are really trackig every single thing that goes in your food this wont be too hard. 1 tbsp of extra virgin oil or coconut oil is 120 calories, odds are if you are cooking with these you use more than 1 tbsp, the seasonings or condiments you use etc.

as for bloat start looking at your sodium intake and also fiber. do you take a probiotic or digestive enzymes? are you taking any vitamins or supplements?

macros are also the percentage of protein, carbs and fats we eat a day. as mentioned it depends on your goals. you need to calculate this otherwise its just a calories game. you have to fuel your body of what it needs when it needs it at different times of the day.

missADS1981

I gain, then lose, then gain again! am I not working out hard enough? not eating enough(no, i'm not). not matter what I do, i can't get below 166lbs. i was at 158-160 last summer!

do you lift weights? or just cardio?

larsensue

I workout at night, usually after Dinner. I usually burn 450-500 Cals per workout , sometimes more. I haven't lost any weight either! I upped my Cals from 1200 to 1650 but still am not losing. If anything I am gaining! I do workout during the day on weekends but other than that, it's at night. Help!!!

this is me totally!!!!!

ncl1313

I also work out at night and I always drink some milk after my workouts. It's a fast way to add in some calories, protein, and carbs (fat too if you don't drink skim), all of which your body needs after a workout. Otherwise, what others have said...eat more during the day and have the workout bring it back down. Or, if you don't like seeing the calorie overage and you know what your workout is going to be, pre-log the workout.

djwife03

I lift. I do total gym workouts also. I am doing the 30 day shred right now with Ripped in 30....and both of those use weights. before I started doing these dvd's, i was lifting and using more weight, and the total gym using resistance, so I did that as well.

sigalsirkin

If you don't eat enough calaories, you will not loose weight. Make sure you eat all your calories. I eat my exercise calaries during the day and then am forced to exercise even if I change my mind, as I don't want to go over my limit.

Shaunte86

I never eat my exercise calories back. I don't event input my exercise into myfitnesspal. I need to work on my willpower to only eat within my calorie target, I find that when I get home from work, I tend to eat and eat and eat without tracking anything. I plan my meals for the day in the morning, yet by the time I get home from work it all goes out the window! I know that its wrong but I dismiss my thoughts and continue putting more food in my mouth...anyone else have this problem? Or do I just need to suck it up?

djwife03

I guess I also feel that since I have a desk job, that I can't eat that much because I sit all day!

lilRicki

I get like this too.. and I'm terrified of eating more during the day to compensate for my night workout because I'm scared something will happen and I wont be able to get my workout in.. and then Im over on cals!! >.<

I fear this too. I haven't been eating back my calories, but i'm still in a good range when I come home after working out. Not scary under. I focus on my macros mostly, if you can have a cup of trial mix or a protein smoothy after you get home that would be better. I for one am not hungry AT ALL when I get home, so I just leave it. I make sure I suck back a bunch of water and take my vitamins before I jump in the shower and leave it at that.

djwife03

OK, SO I AM TRYING TO EAT MORE TODAY. I HAD BROUGHT AN EGG SALAD SANDWICH FOR LUNCH, BUT IT WAS FREE MEAL AT WORK TODAY, SO I HAD THAT INSTEAD. CAN ANYONE LOOK AND SEE IF I'M A BETTER TRACK? i am working out tonight also, and havent had dinner yet but......
i feel really full!! UGH!