Help :) weight training and cals

Does the gym programme say anything about what you should eat? What does MFP set your calorie goals at?

Yes it would be sensible to eat a bit more on days that you are working out.

I'm working through this same problem. I'm generally hungrier after training so I eat 200-500 calories more, then make it up when I'm less hungry. I try to go low carb but get much better performance when I have moderate carbs on training days. Still working things out. My weight loss has stalled but the inches are still coming off so I'm okay with the progress so far.

Hey

Really need some help. I want to start weight training. I found a 12 week programme to follow at the gym on bodybuilding.com for beginners which looks really good. But I'm confused with the cals and macros and how much I should consume. Basically nod the programme it's saying 30 mins cardio and around 30 mins of weight training with three days off a week.

So I should I consume a different amount of cals on my days off??

Also ideally I would like to loose weight as I'm not at goal yet. I'm 159lbs and would like to be 140lbs. I'm 5ft7.

Any help would be greatly appreciated. Thank you

It all depends on whether you use MFP or the TDEE method for losing weight.

I use the MFP method because I did not have a regular exercise routine and based on your current weight I would personally recommend the following:

Enter your stats and non exercise activity level accurately into MFP

Set your weight loss goal for 0.5 lbs per week

Weigh, measure and accurately log everything you eat and drink (most important part)

There are posts that suggest macro requirements and I always forget the fat one but your protein intake should be around 1 g per lb of lean body mass or if you don't know your BF% then 0.75 g per lb should be fine to start with

Once you have your protein goal set the MFP % that gives the closest result to your calculation

Set your fat goal to 30% (until someone tells you what the recommended is) and leave the rest as carbs

Burning calories:

If you have an HRM use it for the cardio burn (if you havent then use the MFP entry for that exercise) and the cardio MFP entry for "Strength Training" for your weights workout and eat back between 50 & 70% of your exercise burns

Sorry, not the best at explaining but hope it makes sense

The last few months I have been eating rubbish as I'm travelling at the moment and been eating conveince rubbish and have put on half a stone.

So I'm reading up as much as I can on the exercise and nutrition before I begin weight training as I don't want to put even more weight on.

So what do you typically eat in a day if you don't mind me asking? Do you follow a specific training programme?

Its how much you eat that is the problem not what you eat, apart from the fact that what you are eating may not be very satiating. I used to have the same problem having a job that has me on the road all day long.

I got around this by making lunches and snacks at home the evening before and having breakfast before going out in the morning so that I knew what I was eating. Now I am so used to reading food labels and counting calories in my head I do pick things up from the shops during the day every now and then

Typical breakfasts for me are Porridge with fruit & flaxseed, scrambled eggs or beans on toast

Lunches during the week tend to be variation on salads but generally include a good fibre source, such as puy lentils or peas and protein such as chicken breast, turkey breast or fish

Snacks tend to be fruit

Dinners are typical meat/fish potatoes and Veg, however I eat less potatoes than I used to and more veg. This is often followed by a yogurt or cheese

Evening snacks are nuts, more cheese and the odd drink of alcohol or 2

Thanks Isabella. I will look at that website

And Chris thanks for your reply. Yes this does help how do I know my body fat percentage? I don't have a heart rate monitor but I will get one. I will change my goals on MFP thanks. At the moment I have been reading up n things and I put in the exercise based on what I will be doing when I commence as at the moment it's zero.

There are a lot of online methods of calculating BF%, with varying degrees of accuracy and should only be used as a guide albeit the guide is always worth having. Just google body fat measurement and take a few to get an average.

My first 30 or 40 lb loss was with little exercise so its possible and would suggest logging your food as soon as possible. Remember calorie deficit is for weight loss and exercise is for fitness

Hey

Really need some help. I want to start weight training. I found a 12 week programme to follow at the gym on bodybuilding.com for beginners which looks really good. But I'm confused with the cals and macros and how much I should consume. Basically nod the programme it's saying 30 mins cardio and around 30 mins of weight training with three days off a week.

So I should I consume a different amount of cals on my days off??

Also ideally I would like to loose weight as I'm not at goal yet. I'm 159lbs and would like to be 140lbs. I'm 5ft7.

Any help would be greatly appreciated. Thank you

I wont go into detail as another poster did.

Instead of finding some random program online that may or may not be a good one try one of the tried, tested and true programs out there.

Stronglifts 5x5, starting strength 5x5 or New rules of lifting for woman.

I have been using SL 5x5 for 8 months, doing HIIT/cardio on my off days.

If you still want to lose weight continue with a deficet. I am the same stats as you (4lbs less) and eat 1800 a day each day. Try iifym.com to find TDEE and subtract off 10%. Set your calorie goal at that (custom setting) and don't eat exercise calories back. I log exercise but as 1 calorie.