weightlifting nutrition
Meselele
Posts: 19 Member
hey guys, ive been into weightlifting since the beginning of the year. so I lift mon, wed. fri. I do squata 8 sets with 10 reps with 50 kg weight, do lunges 5 sets of 10 reps, calf raise 25kg 4 sets of 10 reps. I do a HIIT for 5 mins after that, on non lifting days I run up the stairs for 40 mins, or jog for 40 mins, I have 1 rest day a week. so now I eat around 1200 a day, is this enough?? please help me out because am so afraid of upping my calories.
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You're eating 1200 calories flat and not eating back any exercise calories? It depends on your age, height and weight, but what you're doing probably isn't sustainable. And you may be undoing all your hard work in the gym by not providing your body the nutrition it needs.
Meet Scooby! You can enter in stats here and get some calorie approximations. http://scoobysworkshop.com/calories-burned/0 -
For most the answer is going to be no, that is probably not enough. To give a little perspective my stats are: 30 years old and 4'11.5". While if I did nothing and wanted to lose weight, 1200 would be the probable number at my height, thanks to being more active that means I can eat more. I'm eating 1400-1700 depending on the day as I have a day that is short jog and lifting along with a long jog day that helps give more calories and on rest day I still get just over 1400. I'm losing around 1 lb a week though it's not linear so there are ups and downs along the way for sure.
Eat at least a little of the calories burned from exercise to help fuel your body. Giving some information would help though, as well, to get less generic answers. Aside from what was listed already, do you have your goal set for 2 a week for losing or 1 or .5. If you are close to a healthy weight range then you don't want to set it for 2 as that is too aggressive of a deficit. I know it's anxiety inducing when you want to see results but it's worth the long haul.0 -
Thanx guys,, I really had no idea of the nutrition part.. well am currently 59kgs.159 cm height. I had planned for 2 lb a week,, so when I up my calories must it be the protein hat I increase or everything?0
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The general recommendation for protein is to get around .8-1 gram per lean body mass. Like, with a rough guesstimate on body fat percentage, I probably don't have more than 100 lbs of lean body mass, so I go for 80-100 grams per day. The rest goes to carbs, fats and such. I don't worry too much about them though, personally. I go over on one or the other ever now and then but not much of a big deal.
2 lbs a week is considered better for those having lots of weight to lose. When it gets less than 20 is where it starts getting closer to the .5 per week instead of a whole lb. I'd configure it to kgs but it's 1 am so I need to go to bed soon. Hope that helps a little.0 -
No definitely not , I'm 154 3x a week strength train Zumba and do. Lot of walking , I'm having to up mine from 1500 to at least 1800 . Once the body starts to eat into yer muscles if your under eating , yr protein should be at least yr body weight in grams at least sonic yr say 140 lbs you should be getting at least 140 grams of protein a day ,, hope this helps a little .
You know that with strength training your metabolism gets high and can still be on high up to 36 hrs after yr workout ,,, plenty of sites ie bodybuilding.comhey guys, ive been into weightlifting since the beginning of the year. so I lift mon, wed. fri. I do squata 8 sets with 10 reps with 50 kg weight, do lunges 5 sets of 10 reps, calf raise 25kg 4 sets of 10 reps. I do a HIIT for 5 mins after that, on non lifting days I run up the stairs for 40 mins, or jog for 40 mins, I have 1 rest day a week. so now I eat around 1200 a day, is this enough?? please help me out because am so afraid of upping my calories.
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Couple of groups on MFP you might want to check out are EM2WL
http://community.myfitnesspal.com/en/group/3817-eat-more-2-weigh-less
Takes you to their stickies, it is a concept I am currently trying to follow and many have had great success with it. They promote women lifting heavy things a lot.
and
Eat, Train, Progress,
http://www.myfitnesspal.com/topics/show/833026
This takes you to their important posts to read, tons of great info. there. Also check out sarauk2sf's profile, she is very inspirational, she is co moderator of that group.
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@retirehappy , thanks for posting the links, very, very useful0
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You're welcome. So much static on MFP, it is good to keep some good links handy
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thank u guys, I will try i have upped my calories already,, I feel somehow already I guess slowly will do the trick, because my previous results did not last for long....0
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