Increased appetite since weight training....
kmab1985
Posts: 295 Member
Hi All
Although I failed miserably on my first SL's workout this week due to muscle soreness in Legs from overdoing it on the Leg Press machine on Monday (after my workout A..never again!!), prior to this week I had started doing some weight lifting with my PT plus I went to Bodypump classes twice a week and started going to Insanity on a Thursday but I've noticed a big increase in my appetite, I follow weightwatchers and for those who know the plan you get an 49 points per week which I would save for a treat at the weekend but I'm so much more hungry that I'm having to split these 49 up over the 7 sevens...
AND when I do eat more filling lunches (today I've had pasta and salmon) I don't feel full for very long!
Is this a normal thing to happen when you start weight training or is it just in my head haha!
Although I failed miserably on my first SL's workout this week due to muscle soreness in Legs from overdoing it on the Leg Press machine on Monday (after my workout A..never again!!), prior to this week I had started doing some weight lifting with my PT plus I went to Bodypump classes twice a week and started going to Insanity on a Thursday but I've noticed a big increase in my appetite, I follow weightwatchers and for those who know the plan you get an 49 points per week which I would save for a treat at the weekend but I'm so much more hungry that I'm having to split these 49 up over the 7 sevens...
AND when I do eat more filling lunches (today I've had pasta and salmon) I don't feel full for very long!
Is this a normal thing to happen when you start weight training or is it just in my head haha!
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Replies
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Nope, that's what happens! You may have to play around with your macros (carbs/fats/protein) to find a ratio that works best for you. I've found that higher fat, moderate protein, and lower carb works best for me. Do you know how many calories you're eating per day? I'm not knowledgeable enough about WW to know the conversion.0
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Nope, it's not all in your head. I experienced the same thing. Your body needs more fuel to repair the muscle damage you did by lifting. (When you lift, you tear your muscle fibers, when they repair themselves they are stronger than before.) The flipside is that I have been able to increase my maintenance calories since I started weight lifting. I used to maintain on 1800-ish, now I'm eating over 2000 everyday and maintaining.
Like the PP said, you may have to play with your macros to figure out what works for you. I do moderate protein, moderate fat, and low carb to make sure I feel full on the same amount of calories.0 -
I'm on 26 propoints per day which is about 1050 calories BUT on weightwatchers all fruit and veg is free (except corn and avacado) so although some may say thats too low for me, you gotta think about the extra fruit or veg I may eat, which I eat fruit everyday so I probably am hitting about the 1200 per day mark!
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1200 per day is still super low. I burn about 1300 calories doing absolutely nothing (my tested RMR). I'm 5'5" and 128 lbs (as of this morning). I lose weight if I eat 1700 calories M-Th and closer to 2500 Friday-Sunday. Now, I'm pretty active and tend to work out 2x/day, but still! 1200 would kill me and I'd have no energy to lift.
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Yeah, 1200 is super low, especially if you're weight training. 1200 is the absolute lowest you should eat.
I would try logging everything and see where you actually end up. Also, what is your calorie goal per MFP? That is a pretty good indicator of what you should be eating before exercise.0 -
I knew it!!!!! I just knew it was too low but when I questioned this with weightwatchers they said the extra 49 points I get per week make up for the extra I need which didn;t make sense to me....
So my 'Weightwatcher' Week looks like this
Mon-Sun = I get 26 points per day
Weekly = EVERYONE who follows Weightwatchers gets an extra 49 per week
Now, Weightwatchers won't ever tell you how many calories is the equivalent to 26 points but I know that 1 point is 40 calories so doing the sums 26 points x 40 calories= 1050 calories per day, then you get the 49 points weekly (on top of your daily points) which would be an extra 1960 calories so if I was to split the 1960 into 7 days and add to my dailys allowance I would be eating approx 1320 but I never do this...I always save the 49 for weekend treats....
When I questioned my daily points allowance after I discovered how many calories it was per day (which I know is low), I explained to them I am much more active and didn't I need more points to fuel my body and they said no!! Which I still disagreed with but just kept at it...
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I eat 1200 a day. But I'm only 5' and also mostly eat back my workout calories0
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How much are you losing when you eat the 26 points per day and the 49 extra per week? This can help you figure out a more reliable number to eat everyday, being that you are more active.
You could also use a TDEE calculator online to get a better baseline number. I personally use the Scooby one linked here: http://scoobysworkshop.com/calorie-calculator/#projectedweightloss. Others swear by this one: http://iifym.com/iifym-calculator/0 -
You see I never eat back my workout calories which is where I think I go wrong sometimes!0
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I must start eating more then - I like that idea!!!
I have been trying to increase my protein too this past week which has been quite successful, MFP states my allowance is 65g....
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I must start eating more then - I like that idea!!!
I have been trying to increase my protein too this past week which has been quite successful, MFP states my allowance is 65g....
MFP sets the goal pretty low; I think the default is 20%. You can manually change it. Got to Goals--->Change Goals---> Custom---> and then make your changes.0 -
I've adjusted my macro's and now I go for 120gr of protein, 90 carbs and 40 for fat
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I must start eating more then - I like that idea!!!
I have been trying to increase my protein too this past week which has been quite successful, MFP states my allowance is 65g....
The protein and fats goals on MFP are quite low. I always look at them as minimums, not maximums. They won't be stored as fat unless you're eating more calories than you burn. For example, my goal for protein is 158g. I almost always eat closer to 175-200 grams a day.0 -
Is this a normal thing to happen when you start weight training or is it just in my head haha!
you're notifying your body that it needs to build muscle and it has to have food to do that. hunger is a logical side-effect - it's just your system asking for the resources it needs. i usually do a protein/yogurt/berry shake thing, but i've also come home from the gym and stood over the stove sawing slices off the outsides of the pot roast i was browning 'for dinner', and stuffing them into my mouth. yes, lifting will hungrify you.
it helps if you can get a carb-rich snack within 30 minutes or so, as that's the optimal window to restore the glycogen that your muscles used up in a workout. personally, i've mostly paid attention to its effect on how tired i still am the next day, but it may help to smooth out some of your hunger as well. chocolate milk seems to be a popular answer right now. i'm not a fan so i've never tried it, but a bowl cornflakes and plain milk seem to work well for me.
idk anything about weight watchers except what i've heard, so grain of salt. but realistically, if your ww plan was created on the basis of you not doing any significant exercise, then i suspect it's probably not giving you enough calories to bankroll a lifting regime. you might want to talk to them and get them to make some revisions that take this into account.
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