Your opinions please, am i eating enough?

simoneg14
simoneg14 Posts: 46 Member
in Health and Weight Loss
Hi there, your opinions please feel free to just state 1 or 2 or add any info to support your opinion. I have tried eating back my excercise calories and i think i understand the methods behind it but it just seems like I am eating constantly. I work out 3-4 times a week for just over an hour doing cardio/weights, which diary below (2 days from last week) do you think is more benifical to me? I am currently losing 1/2lbs a week. On non workout days i tend to stick to my goal and eat 1520 or less.

Example 1:

Goal: 1520
Food: 1751
Exercise: 670 (65 mins)
Net: 1081
Remaining: 439


Example 2:

Goal: 1520
Food: 1863
Exercise: 534 (59 mins)
Net: 1329
Remaining: 191


Thanks

Replies

  • FlaxMilk
    FlaxMilk Posts: 3,452 Member
    Yep, you're fine.

    What are you using to estimate your calorie burn for exercise calories? I'm not sure how much you weigh, but those numbers look a teeny bit high to me. Would you like to lose more than 1/2 lb a week or is that what you are shooting for?
  • simoneg14
    simoneg14 Posts: 46 Member
    I am using a polar FT4.

    5ft, 9ins and 182, my goal is 168.

    I believe example 1 was the day I done more leg work, squats and leg press, that always makes me burn calories i have noticed.

    1-2lbs is ok with me but as I havent weighed myself this week, now doing it every two weeks as i didnt want to get to obsessed with the scales but i just dont want to keep increasing my calories on the workout days only to find out that i have put on a few pounds when i weigh again. Hope this makes sense.
  • FlaxMilk
    FlaxMilk Posts: 3,452 Member
    Ah ok, you are much taller than me, so your height and weight make sense with the burns. Great job by the way on your progress so far. I forgot to mention that with so much lost, you've got a good grasp on the situation. If you want to lose faster, I'd eat a few less exercise calories, but you are doing so much work on your lifting, I'd leave it alone so you don't sacrifice fitness gains for faster weight loss.
  • simoneg14
    simoneg14 Posts: 46 Member
    Thank you, i only started introducing weights in the last month or so to mix up my routine as i was at a stand still for a few weeks, the weights have helped me lot in changing my body shape but come next week i was worried that the scales may go up due to the increased calories on the workout days.
  • FlaxMilk
    FlaxMilk Posts: 3,452 Member
    If the weights are new, you may still be experiencing some water retention weight. It's normal, and you won't gain true fat weight eating under maintenance. You are likely eating under TDEE with the amount of exercising you are doing.
  • simoneg14
    simoneg14 Posts: 46 Member
    Really, undereating! Is that because my net for example 1 is less than 1200? So in your opinion am i best sticking to example 2 on workout days?
  • amy1612
    amy1612 Posts: 1,356 Member
    Really, undereating! Is that because my net for example 1 is less than 1200? So in your opinion am i best sticking to example 2 on workout days?

    On all days.
  • simoneg14
    simoneg14 Posts: 46 Member
    Really, undereating! Is that because my net for example 1 is less than 1200? So in your opinion am i best sticking to example 2 on workout days?

    On all days.

    Do u mean bring my net to 1200 on all days or that I'm under eating on all days?
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    You need to bring your NET up to your "goal" or target calories on ALL days, whether you are exercising or not. I'm 5'3" and weigh 110 pounds (my goal weight, btw) and *I* eat an average of 1450 calories per day! I have a sedentary job and I average a TDEE of around 1600 or so (measured by my FitBit Flex).

    So yes, you are undereating and need to bring your NET to equal your goal every day.
  • Ophidion
    Ophidion Posts: 2,065 Member
    These might help you a bit and don't hesitate to ask for help the MFP community is very helpful.

    http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    Good luck.:drinker:

    Edited for removing link to double check information.
  • simoneg14
    simoneg14 Posts: 46 Member
    You need to bring your NET up to your "goal" or target calories on ALL days, whether you are exercising or not. I'm 5'3" and weigh 110 pounds (my goal weight, btw) and *I* eat an average of 1450 calories per day! I have a sedentary job and I average a TDEE of around 1600 or so (measured by my FitBit Flex).

    So yes, you are undereating and need to bring your NET to equal your goal every day.


    Thanks for that, I have no problem eating food so that sounds good.
  • simoneg14
    simoneg14 Posts: 46 Member
    These might help you a bit and don't hesitate to ask for help the MFP community is very helpful.

    http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    Good luck.:drinker:


    Thank you
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    Thanks for that, I have no problem eating food so that sounds good.
    *grin* Don't we all? :)
  • simoneg14
    simoneg14 Posts: 46 Member
    Some days it just seems like I have not stopped eating but I will try for sure eating them all back.

    Thanks for your comments and links, will check them out. :happy:
  • simoneg14
    simoneg14 Posts: 46 Member
    Thanks for that, I have no problem eating food so that sounds good.
    *grin* Don't we all? :)


    For sure! That's why I got into the state I did lol
  • simoneg14
    simoneg14 Posts: 46 Member
    Ok so I looked into the tdde calculator and I work out that my tdde is 2456 I subtracted 20% which gives me 1964 so is that what my calorie net goal should be everyday? Or on workout days? I can't see how I will lose weight eating all this food lol
  • amy1612
    amy1612 Posts: 1,356 Member
    Ok so I looked into the tdde calculator and I work out that my tdde is 2456 I subtracted 20% which gives me 1964 so is that what my calorie net goal should be everyday? Or on workout days? I can't see how I will lose weight eating all this food lol

    That sounds good to me. You eat the same amount each day as it factors in exercise. If you have a day where you do more than usual, eat more :)

    You should check out gokaleo.com
    Shes a pretty sensible resource on how moderation is king
  • simoneg14
    simoneg14 Posts: 46 Member
    Ok thanks. Will definitely look into it.
  • simoneg14
    simoneg14 Posts: 46 Member
    Ok thanks. Will definitely look into it.

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