Increasing calories when training hard. Change of diet.

squats_and_redlipstick
squats_and_redlipstick Posts: 3 Member
edited November 2024 in Health and Weight Loss
okay so I have spent the past 3 years on weight watchers and have managed to lose three and a half stone but now I am training in the gym 6 days a week and usually twice a day so can burn anything from 500 calories - 2000 calories a day in the gym. I have PT sessions twice a week too and he had told me that it was probably time to come off ww now as I'm starving my body of the nutrition it needs, so needing to up my calories to 2000 a day and even between 2000-2500 on massive burn days. I do a lot of weight training, HIIT and approx 4 spinning classes a week. I've done the worst thing and weighed this week and showing a gain now I'm not sure if I should be worried?! Is it because my diet has changed dramatically? Could it be muscle? Any help would be appareciated. After been on ww it's a complete new way of dieting for me and trying to get my head round it with the whole eating a lot but good stuff.

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  • Unknown
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  • squats_and_redlipstick
    squats_and_redlipstick Posts: 3 Member
    Not exactly one session but on an average Monday I could go in the morning to do circuits (500 cals) and then in the evening for an abs class and double spin session (1500 cals) approx. sometimes less. Height I am 5"4 and weight is approx 157lbs. Yes I started working it out towards the end to look in comparison and it was about 1000-1200 a day so a massive change.
  • syndeo
    syndeo Posts: 68 Member
    edited May 2015
    I think you are overestimating your calories burned.......I am an endurance athlete (cyclist, runner), and with a HRM, I only burn about 550 cals per 50 minute class.

    Today, on a machine measuring watts/mets, I climbed on the stair machine over 8 miles in 62 minutes, I burned ~850 based on the machine.
  • syndeo
    syndeo Posts: 68 Member
    Furthermore, don't be worried about one week. Weight can change several pounds based on water and glycogen alone.
  • squats_and_redlipstick
    squats_and_redlipstick Posts: 3 Member
    Thanks for your reply. I always wear a HRM when training and those calories would be first for an hour circuits class in the morning, 45 minute abs class, X1 one hour spinning class and a 45 min spin class after.
  • syndeo
    syndeo Posts: 68 Member
    HRM is not that accurate for calories burned. Especially for HIITs, or high intensity.
  • RodHudson1229
    RodHudson1229 Posts: 65 Member
    As others have mentioned it is most likely water weight your seeing. Keep an eye on your scale don't weigh too often. Once a week is perfectly acceptable. If you have been doing WW points plus they are all about portion control and don't take any macros into account. So it's hard to say that your starving your body being on WW. Your points are set much like MFP sets up calorie needs so that you lose 1-2 pounds a week. If your now in Maintenance then your points are set for that as well. I am sorta tossed between WW and just following your caloric needs and taking your macros into account. The end result is that the more you do the more you need. So if your not moving much and maintaining on 1800 calories and now your working out daily then yes you will need more but be careful because it's a two sided sword. I have been down the road of increasing calories while doing lots of activity but then not decreasing when I slow down.
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