Help with my Fitness Plan?

drummondk
drummondk Posts: 79 Member
edited November 2024 in Fitness and Exercise
My goal is to lose 36lbs. I started at 166lbs (5'4 , 32 years old) and one month in I've lost 13lbs. I'm proud of my progress so far, but I would love some advice going forward.

I want to lose the weight, but I also want to keep a toned look, so I know that I need cardio + strength + calorie deficit. At my last check up, my doctor recommended that I have a daily calorie goal of 1400. I'm doing my best to stick to this, but I'm having a hard time eating 1400 calories a day...let alone eat my exercise calories back--I burn about 450 each day at the gym 5 times a week. I'm not hungry and I don't feel weak or tired. I do track my calories and I do measure ALL of my food intake, just not on MFP--I use another app. So my first question is, should I be eating more? Should I force myself? Do I NEED to eat my exercise calories back?

I also joined a gym recently where I've fallen in love with several fitness classes. I consistently work out 5 days a week and take off 2 days a week. My favorite class has quickly become Spin. I never thought I would love it as much as I do. I also take other cardio classes, ab classes, TRX classes, butt/thigh classes, etc. My doctor suggested that I do spin (or some cardio) 3 times a week and do strength classes 2 times a week; however, the trainers at the gym suggested cardio 2 times a week and strength 3 times a week. Which would be best?

Any other suggestions so I can get the most out of my efforts?

Replies

  • ABabilonia
    ABabilonia Posts: 622 Member
    The general consensus around here is that you need to eat your exercise calories back. I actually posted the same question a while back, and someone was kind enough to provide a list of more dense foods to meet your calorie goals

    http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1

    As for the exercise, my personal suggestion is that if you like spin then maybe you should do 3-2 (3 days cardio and 2 days strength). You already lost 13 lbs, so you should to have things under control. Good luck...
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Given your stats, eating gross 1400 cals is unnecessary - it's too large a deficit and means you're at risk of burning muscle as well as fat.

    Increase your fat intake for easy extra calories.
  • sijomial
    sijomial Posts: 19,809 Member
    Yes you need to eat more / lose weight slowly if you want to minimise the amount of lean body mass lost while dieting.

    What have you changed to go from over eating to being unable to eat such a tiny amount as 1400 cals?

    Fix your diet or you won't get the most out of your exercise. You are only a month in so how you feel now isn't going to last when you are under fuelling.
  • drummondk
    drummondk Posts: 79 Member
    TavistockToad wrote: »
    Given your stats, eating gross 1400 cals is unnecessary - it's too large a deficit and means you're at risk of burning muscle as well as fat.

    Increase your fat intake for easy extra calories.

    Any suggestions on ways to do that and a good calorie range to shoot for?
  • drummondk
    drummondk Posts: 79 Member
    sijomial wrote: »
    Yes you need to eat more / lose weight slowly if you want to minimise the amount of lean body mass lost while dieting.

    What have you changed to go from over eating to being unable to eat such a tiny amount as 1400 cals?

    Fix your diet or you won't get the most out of your exercise. You are only a month in so how you feel now isn't going to last when you are under fuelling.

    Thank you! I've really been focused on changing the quality of the foods that I eat, the portion sizes, the number of times a day I eat, and my water intake.
  • drummondk
    drummondk Posts: 79 Member
    Any insight into my workout questions?
  • drummondk
    drummondk Posts: 79 Member
    edited March 2017
    Sorry, double posted.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    drummondk wrote: »
    TavistockToad wrote: »
    Given your stats, eating gross 1400 cals is unnecessary - it's too large a deficit and means you're at risk of burning muscle as well as fat.

    Increase your fat intake for easy extra calories.

    Any suggestions on ways to do that and a good calorie range to shoot for?

    MFP will tell you
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