Need advice on a couple things
Mjandjt
Posts: 58 Member
Wasn't sure if I should post here or PM about this but the more advice the better I guess? I'm a freight railroad conductor and occasionally (maybe once a week) I have a day that kicks my *kitten*! Yesterday, for example, I had all my meals planned out the day before. I was pretty proud of myself as this is one of my problems. I'm trying to do the macro thing and I don't seem to be meeting them well most days, and if I do I'm going over may cals which seems impossible as I'm a little under 2000!
Anyway, I'm on call so, needless to say, that shot my plans straight to the hot place...made myself a PB on flatbread for breakfast on the go, grabbed a pear a salami and Lorraine on flatbread and a tomato kick for the day. Well, when it came to lunch and working in the heat it was all I could do to force down the tomato juice cuz I needed the energy, along with about a gallon of water and went back to work for another five hours in the 90 degree heat (pulling myself up on rail cars, walking on ballast, throwing switches) and by the time I was finished I was exhausted! I ended up eating my sandwich after I got home and showered, and 4 more oz of protein, but I couldn't eat anymore and I went to sleep (12 hour day).
Sorry about the long explanation, but my questions are:
1. I don't log exercise at all on here but I try to incorporate at least an hour of walking daily and light weights and body weight exercises every other day...is this incorrect? Should I be logging everything even if I'm doing IIFYM?
2. Should I be adjusting exercise for these heavy work days...and how?
3. Should I be adjusting for the reduced cals that I didn't have on those heavy work days?
4. Should I even be doing IIFYM since I haven't begun lifting yet? I absolutely want and plan to!
5. Should I invest in a PT to insure my form is correct before I begin this?
Sorry...I really try to search all over before I ask questions and I guess I have them stockpiled lol.
Anyway, I'm on call so, needless to say, that shot my plans straight to the hot place...made myself a PB on flatbread for breakfast on the go, grabbed a pear a salami and Lorraine on flatbread and a tomato kick for the day. Well, when it came to lunch and working in the heat it was all I could do to force down the tomato juice cuz I needed the energy, along with about a gallon of water and went back to work for another five hours in the 90 degree heat (pulling myself up on rail cars, walking on ballast, throwing switches) and by the time I was finished I was exhausted! I ended up eating my sandwich after I got home and showered, and 4 more oz of protein, but I couldn't eat anymore and I went to sleep (12 hour day).
Sorry about the long explanation, but my questions are:
1. I don't log exercise at all on here but I try to incorporate at least an hour of walking daily and light weights and body weight exercises every other day...is this incorrect? Should I be logging everything even if I'm doing IIFYM?
2. Should I be adjusting exercise for these heavy work days...and how?
3. Should I be adjusting for the reduced cals that I didn't have on those heavy work days?
4. Should I even be doing IIFYM since I haven't begun lifting yet? I absolutely want and plan to!
5. Should I invest in a PT to insure my form is correct before I begin this?
Sorry...I really try to search all over before I ask questions and I guess I have them stockpiled lol.
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Replies
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1. I don't log exercise at all on here but I try to incorporate at least an hour of walking daily and light weights and body weight exercises every other day...is this incorrect? Should I be logging everything even if I'm doing IIFYM?
If you're using an external calorie estimation calculator to determine your intake then you don't need to log your exercise. Logging your exercise causes MFP to add calories to your intake limits, and an external calculator should be giving you exercise calories indirectly. See here for an explanation:
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf2. Should I be adjusting exercise for these heavy work days...and how?
I think that's highly individual. If you have a very physically demanding work-day and it effects your athletic performance then you either need to arrange your schedule differently, adjust your training, or look into other methods of increasing performance to compensate (nutrient timing, caffeine, etc).
I'm giving you a general answer because it's highly context dependent. I don't think this is a one-size fits all answer.3. Should I be adjusting for the reduced cals that I didn't have on those heavy work days?
If you are eating way under you calorie allowance you can eat a bit over the following day or days so that it averages out over the course of a week.4. Should I even be doing IIFYM since I haven't begun lifting yet? I absolutely want and plan to!
I think you have a misconception as to what IIFYM is based on how you are using the term. Please see here:
http://www.myfitnesspal.com/topics/show/817188-iifym5. Should I invest in a PT to insure my form is correct before I begin this?
It's certainly not a bad idea provided you can find a PT that understands correct form and provided that you can communicate to the PT that your interests are in learning specific techniques. If you don't communicate this to them, you will very likely end up in the Smith Machine or standing on a bosu ball while holding pink dumbbells.0 -
Hi Sidesteel and thank you for the input. I thought I had a reasonable grasp of IIFYM, but forgive me for still being in the super constricting or I won't ever lose weight mentality! More info about me...
Sw 3 weeks ago 220
Cw this morning 210
5'2" - gw we shall see after I put on some muscle but 130 for now
IIFYM currently set at 1948 cal - 40/30/30 but still watching since it's still all new to me...hard to get all my macros in!
I was trying to incorporate 5:2 fasting in as we'll...that's why my cals are so low on thurs/sun in my diary
I've been reading, taking notes, following you and Sara around here :ohwell: ....I'm trying like a s.o.b. to figure this out because I can hear/feel the frustration of having to go over things time and again, so I truly appreciate you taking the time,
Melissa0 -
Hi Sidesteel and thank you for the input. I thought I had a reasonable grasp of IIFYM, but forgive me for still being in the super constricting or I won't ever lose weight mentality! More info about me...
Sw 3 weeks ago 220
Cw this morning 210
5'2" - gw we shall see after I put on some muscle but 130 for now
IIFYM currently set at 1948 cal - 40/30/30 but still watching since it's still all new to me...hard to get all my macros in!
I was trying to incorporate 5:2 fasting in as we'll...that's why my cals are so low on thurs/sun in my diary
I've been reading, taking notes, following you and Sara around here :ohwell: ....I'm trying like a s.o.b. to figure this out because I can hear/feel the frustration of having to go over things time and again, so I truly appreciate you taking the time,
Melissa
Let me try to clarify:
IIFYM is not a specific macro setting and it is not a specific calorie allowance. It is a theory about food selection that basically says that you can eat foods you enjoy while hitting your macros. But those macros will differ from person to person. A low carb person could still follow IIFYM, so could someone eating 400g cho.
That's the only point I was making in that regard.
It literally means:
IF it fits your macros, you can eat it.0 -
Understood...thanks again! Back to reading...
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Understood...thanks again! Back to reading...
Given your rate of loss over the past 3 weeks I would just continue on with what you are doing unless you're experiencing significant setbacks/problems.0 -
Thanks...I'm going to keep doing what I'm doing! Now I just have to get lifting in here and I'll be happy!0
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Locking so we can track active threads. Please PM either myself or SideSteel if you want to comment further and we will unlock so you can. Please also include a link to this thread in the PM.0
This discussion has been closed.