Under cals, should u still work out?

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Replies

  • itstimetoeat
    itstimetoeat Posts: 63 Member
    I am heading to the gym whether I ate enough for not. I'm just not feeling like eating but I want to work out so my body knows I am not being miss lazy butt since the last few days.

    And it seems like on days where I am working out like a beast, I am not hungry but days where I work out less intense, I'm hungry. What weird!!!!
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    i would be interested in seeing your food diary...hard to make comments without.


    also i never have had the problem where I had to force myself to eat...ever.


    Knock yourself out! It's public! =)
  • AussieTrainer
    AussieTrainer Posts: 171
    I know what you mean about the exercise-- I have a harder time hitting my targets on rest days than any others. all I can say is that when I eat more than 3 or 400 calories under my target (which is already set for weight loss) then the next day I am guaranteed to start getting crazy cravings.

    how was the workout?
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I would suggest balancing your calories out over a week....that way you can splurge on a weekend dinner out or whatever. Exercise if you want to and you don't feel woozy or lightheaded, etc. Don't do it too often- try to keep your weekly calories on target. Too big of a deficit long term is more detrimental than helpful.

    Oh I've done that before. 1 cheat day a week but I want a more aggressive diet/work out plan so I've cut out the cheat days. I've increased my daily cals to 1400 since I work out frequently. before, I was at 1200 for the longest time but the body doesn't like that anymore. Just that...I've been so plateaud. Trying to make my eating as healthy and balanced as possible.

    It's not really "cheating" to eat the calories you've earned. Plus, the occasional spike gives you a leptin boost you can't really get any other way. There's really no downside to making up for calories you didn't use, unless you psychologically can't handle changes in routine well.

    My guess is that the plateau and maintenance when you've been trying to lose would work themselves out if you logged regularly and accurately. It's a *classic* problem when people are sporadic loggers.
  • pukekolive
    pukekolive Posts: 237 Member
    Hi

    I've checked out your diary and want to ask if you have set your macro goals to their current level?

    Carbs seem to be set around 55%
    Protein around 15%
    Fat around 30%

    The protein seems really low in comparison to the carbohydrate - I find that I work better with about 25-30% protein and 45% or less carbs.

    Possibly the amount of carbs you are eating is putting you off eating the protein.

    Is there a particular reason for your protein ratio being so low?
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    Hi

    I've checked out your diary and want to ask if you have set your macro goals to their current level?

    Carbs seem to be set around 55%
    Protein around 15%
    Fat around 30%

    The protein seems really low in comparison to the carbohydrate - I find that I work better with about 25-30% protein and 45% or less carbs.

    Possibly the amount of carbs you are eating is putting you off eating the protein.

    Is there a particular reason for your protein ratio being so low?

    Its set at what MFP recommends. I never go by that anyway. I always try to eat more protein whenever I can but my diary has been all over the place in the last 2 months bc I just did whatever whenver with a consistent workout schedule.
  • innerbetty
    innerbetty Posts: 59 Member
    I too did my workout. I took the suggestion of eating some nuts to balance things out. That said, my DH is now eating apple pie with cheddar. Gonna have to kick it up a notch so I can have some tomorrow...:tongue: and hit the showers to avoid temptation. :laugh:
  • nguk123
    nguk123 Posts: 223
    A good solution to this problem you're having is to pre plan your daily meals. Either in the morning or the night before. I weigh everything I take to work and put it in individual zip locks then all in my lunch bag. Then it no longer becomes an issue that there are no good options at work, its what options did you take to work.

    This is a great idea and is something I have started to do. I'm eating healthier and saving money by avoiding the cafeteria (our cafeteria has good healthy food but it's hard to track and it's expensive)
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    Yep, we all know that pre-planning meals is the best way and to make sure everything is measured and reported accurately in your food diary but there will always be those days where things get in the way or you are too swamped to get all that done. In those cases, I'm sure some of us would rather not eat than to eat bad things when we are in the low calorie zone.

    This healthy lifestyle really isn't easy. You have to always plan ahead, make sure you schedule your workouts, manageyour meals making sure you eat a balanced meal (from every food pyramid category) along with having all items being lean, fiberous, whole grain, and nutritional.

    It's a lifetime goal. You have a bad day, you take it like it is and make the next day a better day so you don't have those bad days anymore or as least as possible.
  • nguk123
    nguk123 Posts: 223
    I've just reread your original post. I think we my have missed something's.
    Yes on a day when you have had few calories you can certainly go to the gym. Eat you calories later when you get hungry.
    There certainly shouldn't be pressure to 'have an apple before I hit the gym'
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    I've just reread your original post. I think we my have missed something's.
    Yes on a day when you have had few calories you can certainly go to the gym. Eat you calories later when you get hungry.
    There certainly shouldn't be pressure to 'have an apple before I hit the gym'

    oh the apple was to jump start my metabolism and give it fuel since it's been deprived earlier in the day from so little food intake. I wasn't that hungry later but made myself eat anyways. Would have never thought I'd have to make myself eat, I love food. Dieting is changing me!!!
  • ihateroses
    ihateroses Posts: 893 Member
    I've just reread your original post. I think we my have missed something's.
    Yes on a day when you have had few calories you can certainly go to the gym. Eat you calories later when you get hungry.
    There certainly shouldn't be pressure to 'have an apple before I hit the gym'

    I definitely missed this. I thought it was severely under cals for the DAY (going to the gym late at night and not planning on eating anything else).
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    I've just reread your original post. I think we my have missed something's.
    Yes on a day when you have had few calories you can certainly go to the gym. Eat you calories later when you get hungry.
    There certainly shouldn't be pressure to 'have an apple before I hit the gym'

    I definitely missed this. I thought it was severely under cals for the DAY (going to the gym late at night and not planning on eating anything else).

    That too!
  • Bocch
    Bocch Posts: 191 Member
    I think what athletes do is eat for energy so that they can perform at a top level. If you have the energy to do a workout without eating that is because you are young. if you are totally wiped out after exercising then you should have had something to eat.
    You could try a protein bar. A good protein bar supplement might give you close to 300 cals. it might have enough sugar to also provide you with energy. Then go and exercise with gusto.
    Some other people eat after exercising to replenish exhausted food stores of the body.
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    I think what athletes do is eat for energy so that they can perform at a top level. If you have the energy to do a workout without eating that is because you are young. if you are totally wiped out after exercising then you should have had something to eat.
    You could try a protein bar. A good protein bar supplement might give you close to 300 cals. it might have enough sugar to also provide you with energy. Then go and exercise with gusto.
    Some other people eat after exercising to replenish exhausted food stores of the body.

    People always say to eat something little after a workout. Preferably protein. Even if I'm not hungry, I sometimes have to make myself eat something small.
  • nguk123
    nguk123 Posts: 223
    Many people think they *must* get protein inside within a short span of time after weight training, (anabolic window).
    But we now know the post workout anabolic window for protein synthesis is much longer. Still there 24h ost workout.
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    Many people think they *must* get protein inside within a short span of time after weight training, (anabolic window).
    But we now know the post workout anabolic window for protein synthesis is much longer. Still there 24h ost workout.

    Sorry didn't catch the last part of your reply. The anabolic window is longer. How long is it? did you mean 24hours? because that is a long time!!!
  • sl0622
    sl0622 Posts: 12 Member
    From what I understand (which granted, isn't much!!) - - is that it's actually counterintuitive (i.e., won't work - might even have the opposite effect of trying to lose weight - i.e., PLATEAU-ing!) if you're eating too little. So going to the gym when you're under your very low goal of 1200 probably isn't going to be helpful. I agree with other folks - try some healthier, yet calorie dense foods, like healthy oils/nuts.
  • workout_junkee
    workout_junkee Posts: 473 Member
    It is important to eat enough calories. I would suggest trying to plan ahead for the day. I pack my lunch bag every day with a morning snack, lunch and afternoon snack. This way I always have what I need right there.
  • vnovit
    vnovit Posts: 101
    I hate posts where people whine about eating a god damn apple
  • workout_junkee
    workout_junkee Posts: 473 Member
    It is important to eat enough calories. I would suggest trying to plan ahead for the day. I pack my lunch bag every day with a morning snack, lunch and afternoon snack. This way I always have what I need right there.

    Some healthy snacks that are dense in calories: nuts, nut butters, avacado, hummus and greek yogurt.
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    It is important to eat enough calories. I would suggest trying to plan ahead for the day. I pack my lunch bag every day with a morning snack, lunch and afternoon snack. This way I always have what I need right there.

    Some healthy snacks that are dense in calories: nuts, nut butters, avacado, hummus and greek yogurt.

    Definitely pre-planning is the best practice but what I meant by my post is if you get those days where you've been behind on the eating, should you still work out. It's not a habit just those one-off days.
  • itstimetoeat
    itstimetoeat Posts: 63 Member
    I hate posts where people whine about eating a god damn apple

    It's FRIDAY, relax! Play nice.
  • sm1zzle
    sm1zzle Posts: 920 Member
    I'm severely under my daily calories today and need to work out after work too. Should I still work out if my calories are too low? Not having much of an appetite right now. Any advice?


    ugh...Yeah !

    no excuses.
  • workout_junkee
    workout_junkee Posts: 473 Member
    If is just that day and your metabolism is good (no lightheaded ness or lack of energy) then going is fine. I would just try to fuel later. The only time I would against this idea is a workout over 1 hour. In that case you need the fuel or your body will most likely hit a road block mid way.

    I workout before breakfast 95 percent off the time. The only time I eat prior is a long run (6 or more miles). Otherwise I eat about 1 hour later after I am ready for work.

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