optimal training load?

pola_s · May 2017

Hey everyone, so I've been trying to lose weight and get lean muscle mass... I started by doing spinning 2x/week,then jogging 2x/week, finally I added some weight exercises. Currently my week looks like that: Monday and Friday 5k run, Tuesday and Thursday 45min spinning + 30-50 min arms, back and stomach gym machines-based exercise, Wednesday rest day, Saturday and Sunday hiking, swimming or tennis. I also usually walk home from work at a pace of about 5.5-6kmph for 50min. I am a 27yo female, 161cm and about 62kg, ideally I'd like to lose between 5-7kg... recently managed to stop eating sweets which was my worst enemy, now trying to get into Paleo diet. I am doing too much/not enough? How many calories should I be consuming if I actively burn between 300-500 a day?

jemhh · May 2017

Fill out your MFP profile or use a TDEE calculator. here are a few TDEE calculators:

http://scoobysworkshop.com/calorie-calculator/
https://www.supertracker.usda.gov/bwp/
http://mytdee.com/
https://tdeecalculator.net/

Deeznuts47 · May 2017

Use your MFP calorie calculator - I find it pretty reliable. All diets are basically fads, and I wouldn't suggest picking one up because of hype around it. You are doing well with the amount of cardio you have here and I would think if you calculated your calorie goal using "Active" it would give you a solid number to stick to. You'll likely need to play with your macros if you are exercising so much but you want to lean out slightly.

pola_s · May 2017

thanks guys, will give this a try!

optimal training load?

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