Proper nutrition for extensive exercise

saresimsr36
saresimsr36 Posts: 128 Member
edited September 2019 in Fitness and Exercise
I'm trying to figure out the right combination of macros for extensive exercise.
Here is what I'm currently doing:
My exercise is 20 mins jogging, 20 minutes bending and stretching exercise, 30-40 minutes shooting hoops, 30 minutes tension band exercise and 10 minutes yoga. Plus approx 14k or more steps daily.
I've been attempting to eat low carb, so under 100g of carbs daily and 1500cals max. I keep getting headaches and feeling light headed. I'm wondering if I'm not eating enough or for what I'm doing if carbs are too low. Thoughts?
«1

Replies

  • aokoye
    aokoye Posts: 3,495 Member
    How many days a week are you doing all of that and are you consuming 1,500 net calories are total calories. If it's 1,500 total, then I would first up how many calories you're eating. Even if it's net calories, I'd probably up the calories given your 14k daily steps.
  • saresimsr36
    saresimsr36 Posts: 128 Member
    I do this 5 days a week with about half the time and steps of each on the weekends. I tried taking a day off and felt like it impeded on my progress.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Hard to say for sure as this is one area where there is a lot of personal variance. The easiest solution would be to increase your carbs for a few days/week and see if the problems subside.
  • jrh_this_better_work
    jrh_this_better_work Posts: 92 Member
    If I understand it correctly, your muscles need carbs to burn and protein to build. That's obviously a gross over-simplification, but let's start there. So, you may feel light-headed or weak when you are exercising because your muscles need more carbs to burn. I'm a runner, and on long runs it is recommended that you take in some carbs during your run to give your muscles something to keep you going. I know when I don't do that, I struggle to finish a run. Hope that helps!
  • cmriverside
    cmriverside Posts: 34,418 Member
    edited September 2019
    jrh_this_better_work wrote: »
    If I understand it correctly, your muscles need carbs to burn and protein to build. That's obviously a gross over-simplification, but let's start there. So, you may feel light-headed or weak when you are exercising because your muscles need more carbs to burn. I'm a runner, and on long runs it is recommended that you take in some carbs during your run to give your muscles something to keep you going. I know when I don't do that, I struggle to finish a run. Hope that helps!

    There are plenty of Keto marathoners who can perform just fine. You don't, "Need," dietary carbs.

    Obviously life is better and exercise easier with carbs. I'm not a Keto-er, I just disagree with your premise.
  • jrh_this_better_work
    jrh_this_better_work Posts: 92 Member
    cmriverside wrote: »
    jrh_this_better_work wrote: »
    If I understand it correctly, your muscles need carbs to burn and protein to build. That's obviously a gross over-simplification, but let's start there. So, you may feel light-headed or weak when you are exercising because your muscles need more carbs to burn. I'm a runner, and on long runs it is recommended that you take in some carbs during your run to give your muscles something to keep you going. I know when I don't do that, I struggle to finish a run. Hope that helps!

    There are plenty of Keto marathoners who can perform just fine. You don't, "Need," dietary carbs.

    Obviously life is better and exercise easier with carbs. I'm not a Keto-er, I just disagree with your premise.

    Yep, I can't disagree with you. I had planned on going into the whole fat-adapted thing, which I know is valid and works for a lot of people, but I was putting forth the most likely issue for the OP.
  • puffbrat
    puffbrat Posts: 2,806 Member
    aokoye wrote: »
    How many days a week are you doing all of that and are you consuming 1,500 net calories are total calories. If it's 1,500 total, then I would first up how many calories you're eating. Even if it's net calories, I'd probably up the calories given your 14k daily steps.

    Just to re-emphasize these points.

    OP - are you eating back exercise calories? What is your activity level set to?
    saresimsr36 wrote: »
    I do this 5 days a week with about half the time and steps of each on the weekends. I tried taking a day off and felt like it impeded on my progress.

    You need to take at least one day off per week to allow your body to recover.
  • Roeri011
    Roeri011 Posts: 77 Member
    Everyone is different so I can only speak to what I personally tried and what "works" for me. I lift weights 3-4 days a week (60-90 minutes everything said & done). I consume 1500-2200 calories a day and shoot for a macro split of 40:30:30 but don't stress about it. I was struggling with my energy levels on days I worked out. What has helped me is I added a coffee concentrate to my post workout protein shake and try to eat a meal with a starch about 90 minutes after I work out. Today it is a chicken coconut curry with a serving of rice & a side of broccoli.

    Play around with foods, calories, and meal timings around your workouts. Also make sure you stay hydrated - dehydration can also cause headaches and make you lightheaded.
  • saresimsr36
    saresimsr36 Posts: 128 Member
    puffbrat wrote: »
    aokoye wrote: »
    How many days a week are you doing all of that and are you consuming 1,500 net calories are total calories. If it's 1,500 total, then I would first up how many calories you're eating. Even if it's net calories, I'd probably up the calories given your 14k daily steps.

    Just to re-emphasize these points.

    OP - are you eating back exercise calories? What is your activity level set to?
    saresimsr36 wrote: »
    I do this 5 days a week with about half the time and steps of each on the weekends. I tried taking a day off and felt like it impeded on my progress.

    You need to take at least one day off per week to allow your body to recover.

    My activity level I keep at sedentary. No I do not eat back exercise calories. I'm a fairly large woman with a lot to lose.
  • saresimsr36
    saresimsr36 Posts: 128 Member
    So my next question, in all these weight loss shows, for example one I'm currently watching from Australia, they say eat 1500 cals per day, and burn 2500 or more. (Yes I know it's a show) but, their personal trainer suggested that and I've researched him and he is legit. If that's the case, would what I'm doing not compare?
  • saresimsr36
    saresimsr36 Posts: 128 Member
    True and you are right.
  • aokoye
    aokoye Posts: 3,495 Member
    saresimsr36 wrote: »
    So my next question, in all these weight loss shows, for example one I'm currently watching from Australia, they say eat 1500 cals per day, and burn 2500 or more. (Yes I know it's a show) but, their personal trainer suggested that and I've researched him and he is legit. If that's the case, would what I'm doing not compare?

    You need to realize that the multi year failure rate for those shows is very high. Losing weight in that manner is not healthy. Also the ultimate point of those shows (and most shows) is to make money. Never mind that "eating" -1,000 calories is not at all sustainable. As in, not sustainable for living. Heck, eating 1k calories as an adult isn't sustainable.
  • steveko89
    steveko89 Posts: 2,223 Member
    saresimsr36 wrote: »
    So my next question, in all these weight loss shows, for example one I'm currently watching from Australia, they say eat 1500 cals per day, and burn 2500 or more. (Yes I know it's a show) but, their personal trainer suggested that and I've researched him and he is legit. If that's the case, would what I'm doing not compare?

    Your own data and experiences are going to always be more meaningful to you and your situation than what any "expert" who appears on a weight loss show, youtube channel or is an instagram influencer has to say.

    Without knowing your height, weight, and age it's hard to estimate, however, more than likely you're not eating enough to support your current size and activity to lose weight in a sustainable fashion. Weight loss programs (at least those in the US) are notorious for sensationalizing extreme measures for rapid weight loss that aren't typically easy to follow or even recommended to follow for the average person not being supervised by a professional.
  • saresimsr36
    saresimsr36 Posts: 128 Member
    I'm 5 foot 6, weigh around 295lbs and 37 years old.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    You are definitely eating too little. I am 45 years old, 5'3" and am losing weight on 1800 calories.
  • steveko89
    steveko89 Posts: 2,223 Member
    saresimsr36 wrote: »
    I'm 5 foot 6, weigh around 295lbs and 37 years old.

    With that info, you're sedentary daily expenditure would be 2454 cal/day per this calculator I've found to be pretty accurate: https://tdeecalculator.net/result.php?s=imperial&age=36&g=female&lbs=295&in=66&act=1.2&bf=&f=1

    20 mins jogging = 312 cal
    20 minutes bending and stretching = 134 cal
    30-40 minutes shooting hoops = 350 cal
    30 minutes tension band exercise = 234 cal
    10 minutes yoga = 56 cal

    Total Active Calories = 1086 cal

    120 minutes at rest = 348 cal

    Net Exercise Calories* = 738 cal

    *calories estimates taken from https://coolconversion.com/calories-burned/Calorie-Calculator-|-_sitting-quietly_

    Exercise alone pops that number up to 3192 so 1500 calories isn't even getting halfway to your daily expenditure. Even trying to lose the absolute max recommended lb/week of 1% of body weight, you'd still be looking at 1700 cal/day to support the exercise you're doing.

    In my judgement this confirms what others have suggested that's it's less an issue with macro distribution and more a problem of eating enough calories to properly support your activity level.

    As I mentioned in my earlier post, nothing is going to tell you more about this process than your own data. Start by eating more to account for your exercise calories, observe how you feel and what the net effect on the scale is for a few weeks and adjust accordingly.

    As an aside, that seems like an extensive amount of time per day to dedicate to exercise (at least it would be for me). I'm not a fan of the transaction mindset of exercise = calories burned (despite my math above) in terms of a reason to be exercising. Some great advice I received earlier in my time here at MFP was to use diet to change one's weight, exercise for fitness, enjoyment, and/or aesthetics. In short, don't feel like you have to go all out at the gym to lose weight just because it's probably what's featured on the weight loss show you follow and largely what the industry tries to sell us on. A consistent caloric deficit is all that's required, how you get there is up to you.
  • saresimsr36
    saresimsr36 Posts: 128 Member
    I work from home, so I really enjoy the exercise as it breaks up my day. Plus I recently quit smoking (month ago) so the exercise keeps me busy so I dont crave a smoke.
    I'm grateful for the help. I have a hard time with the math and calculating what I need, so I just go with what I heard is adequate.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    saresimsr36 wrote: »
    I work from home, so I really enjoy the exercise as it breaks up my day. Plus I recently quit smoking (month ago) so the exercise keeps me busy so I dont crave a smoke.
    I'm grateful for the help. I have a hard time with the math and calculating what I need, so I just go with what I heard is adequate.

    MFP will do the math for you :)

    When you change your activity level to Active (for the steps) here https://www.myfitnesspal.com/account/change_goals_guided and log at least 50% of the other exercise in https://www.myfitnesspal.com/exercise/diary/ , how many calories do you get?
  • saresimsr36
    saresimsr36 Posts: 128 Member
    1880 plus 436 50% of exercise calories
  • aokoye
    aokoye Posts: 3,495 Member
    saresimsr36 wrote: »
    1880 plus 436 50% of exercise calories

    So my suggestion would be to stick to the above numbers and make sure you weigh your food. After you have three or so weeks you can reassess.
  • chasetwins
    chasetwins Posts: 702 Member
    saresimsr36 wrote: »
    I'm 5 foot 6, weigh around 295lbs and 37 years old.

    You def need to eat more! For a few reasons one being to fuel your body for your activity but also you need "somewhere to go" when you drop a lot of weight.
    I was 212, 5.5 tall and eating 1500-1700 per day ( varied but averaged ) - working out 5-6 days per week and losing between 1.5 - 3 lbs per week depending on the week. I am now 165 at 1500-1600 per day. I rarely hit 14,000 steps either lol

    Do not be afraid to up your calories. Unless you have a medical condition you should have NO problem losing with a bit more calories. Make sure you always weigh and log every morsel of food!!
    Before I started stregth / resistance I paid no mind to macros. Now I am looking at measurements more than the scale...I watch my macros a bit more. A lot of people like 45.30.25 - I like 40,40,20 :) I do not always meet this perfectly but most days I am insanely close!
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    Are you eating low carb because you want to? Some people find low carb more satisfying. But must people find that if they model their way of eating after what they like in smaller portions it’s easier to stay on plan. I personally would not last long on low carb. I find it easier to stick to my calorie goal if I am not overly restrictive. Letting myself have a cookie or small serving of ice cream makes me happier and more willing to keep my overall calories balanced.
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited September 2019
    The difference is that you are not in acts show. Just because someone has a certification or degree doesn’t mean everything they say is completely correct. Even the President says stuff that is wrong 🤣

    Why not follow MFP recommendations? They worked great for me. I started at 5’7” 300 lbs, age 59 and list about 150. It took 2.5 years. My calories were 1700-2000. I had less steps than you.

Categories