Weight Training and Caloric Needs

EpiGaiaRepens
EpiGaiaRepens Posts: 824 Member
edited November 12 in Fitness and Exercise
I am working on lifting heavy to see definition after losing 50 lbs on a 1200 cal diet. I'm wondering if anyone has any specific advice about how many calories I should be eating. I'm 5'4" and 123lbs (my goal is 121). My BMR is 1234 (according to the calculator on MFP or 1350 according to other websites). I sit at a desk 40 hours a week, but I do HIIT and strenght training 3x's a week and do other sporty fun filled activities in my free time. I upped my cals to 1300 + exercise cals when I got down to 123, but I have this nagging hunger....I know having more muscle raises your metabolism so it makes sense I would need to eat more.

How the heck do I figure out how much I ought to be eating??????

Also, I'm already on the protein being 30% of my cals (I'm a vegetarian).

Replies

  • chiera88
    chiera88 Posts: 155
    bump
  • Picola1984
    Picola1984 Posts: 1,133
    Also interested in responses to this :)
  • Steph70508
    Steph70508 Posts: 110
    Currently I am at 1700 calories a day (1800 on leg days). I am trying to create a deficit so I can be a little naughty in Vegas in a couple of weeks. A friend of mine who actually got me into weights (thanks Steph you rock!) has a blog... http://www.myfitnesspal.com/blog/stephanielynn76/view/cutting-x4wks-with-pics-220761

    I don't do the fasting, but I try to train like she does...
  • EpiGaiaRepens
    EpiGaiaRepens Posts: 824 Member
    Currently I am at 1700 calories a day (1800 on leg days). I am trying to create a deficit so I can be a little naughty in Vegas in a couple of weeks. A friend of mine who actually got me into weights (thanks Steph you rock!) has a blog... http://www.myfitnesspal.com/blog/stephanielynn76/view/cutting-x4wks-with-pics-220761

    I don't do the fasting, but I try to train like she does...

    I feel like I have a lot to learn...I don't even get why I would do bulking then cutting. I just want to be cut all the time! I'm super scared about putting on weight after all that hard work to lose it :(
  • EpiGaiaRepens
    EpiGaiaRepens Posts: 824 Member
    Hey, for others interested in this, I found this article to be somewhat comforting!

    http://www.stumptuous.com/eating-for-mass-gain
  • aj_gettingfit
    aj_gettingfit Posts: 257
    I'm still looking for the right calorie intake as well. I'm 5'2 about 166 lbs and I started a 30 Day program by Jamie Eason so I'm lifting heavy. I'm in a size 12 pant and L or XL shirt. I'm mostly unhappy with my stomach. I know the stomach area will come from cleaning up my diet which I am doing now but I'm still unsure of how much I should take in. I was at 1500 cals but now I just lowered my calories to 1350. I don't care how much I lose I just want to tone us and lose inches overall.
  • wellbert
    wellbert Posts: 3,924 Member
    I had to do it this way:
    Start with how I've been eating, and start lifting with progressive increase.
    When I can't increase, add calories.

    I'm currently eating maintenance calories, and have been able to increase weight each workout.

    Something similar might work for you, but YMMV.
    I'm doing something along the lines of Starting Strength/Stronglifts.

    This might not be ideal for someone doing cardio to a video with weights in their hands.
  • nichole325
    nichole325 Posts: 244 Member
    bump
  • EpiGaiaRepens
    EpiGaiaRepens Posts: 824 Member
    yeah. I'm talkign HEAVY COMPOUND LIFTS. I currently do squats, deadlifts, bench press, rows, military press, and chin ups and pull ups and some oblique work (leg raises).
  • gemiwing
    gemiwing Posts: 1,525 Member
    yeah. I'm talkign HEAVY COMPOUND LIFTS. I currently do squats, deadlifts, bench press, rows, military press, and chin ups and pull ups and some oblique work (leg raises).

    What's your TDEE look like? I would figure it out- then eat 15% less if you're looking to cut or eat your TDEE to maintain, add on 15% to add muscle.

    On days I lift I eat about 200-400 more cals. Depends on the day.
  • rileysowner
    rileysowner Posts: 8,336 Member
    Use the tool here:

    http://www.fat2fitradio.com/tools/bmr/

    That will give you the number of calories you need to maintain weight including your exercise. Based on what you have said I would say you are definitely in the moderately active category based on your exercise and non-work activity. Take 250 to a maximum of 500 calories off that number and eat that regardless of exercise. Do that for 2-3 weeks and see how your body does. Fine tune based on your energy level, measurements (other than the scale) and the like.
  • EpiGaiaRepens
    EpiGaiaRepens Posts: 824 Member
    TDEE 1589 according to a website I used.

    http://www.fat2fitradio.com/tools/bmr/ <--this website told me that if i work out 3 x's a week, I should be eating 1818 cals a day.

    I'm still confused because I just realized that some folks are talking about how many cals they eat including eating their exercise cals. I always eat my exercise cals so when i say I eat 1200 cals, I mean 1200 plus whatever I burn working out. Meaning if I don't work out, I get 1200. If i do work out, I get more.

    So for building muscle am I supposed to eat "more" (be is 1600 or 1800) EVERY DAY or just the days I lift?????

    I'm so confused!
  • EpiGaiaRepens
    EpiGaiaRepens Posts: 824 Member
    also, I DO NOT get to work out every day. I am a busy lady! 4 x's a week is my max that I can actually sustain!
  • rileysowner
    rileysowner Posts: 8,336 Member
    also, I DO NOT get to work out every day. I am a busy lady! 4 x's a week is my max that I can actually sustain!

    The numbers from fat2fit are an average over the week to maintain your weight at your goal weight with exercise factored in. It is a different approach that MFP which figures your calories based on no exercise, and you add your exercise calories to that number. I liked the MFP approach at first, but I find it easier to do it this way now. My number came out to about 2500 calories. I took off 500 since I have 30 pound to lose, and will drop that to only 250 off when in get down to needing to lose 15-20 pounds. Thus right now I eat about 2000 calories. I would eat more when I have a day when I go for a 30 mile bike ride. Then I burn huge amounts of calories and really need the food, but basically every day I eat 2000 calories. I believe MFP had me at 1500 or so. So far this has worked for me, but it has only been a week.

    To build muscle, you need to eat at maintenance or a little above maintenance ideally, and it take a lot of work.
  • Steph70508
    Steph70508 Posts: 110
    After you have lost the weight and are ready to add muscle you have to eat over your maintenance. You cannot build muscle mass in a calorie deficit. You "bulk" by eating more, but clean. You will put on some fat, but if you eat clean more will be muscle. You have to train hard and lift heavy with minimal cardio. Once you have put on a decent amount of muscle you then add more cardio, maintain your weight training and slowly cut back your calories with the hopes of burning off the extra layer of fat and showing off your hard earned muscle. Most people bulk in the winter so they can cut in the spring to show off their bodies in the summer. I don't have any recent mid section pics because I am softer there from the winter. It's coming back slowly but surely! :)
  • EpiGaiaRepens
    EpiGaiaRepens Posts: 824 Member
    After you have lost the weight and are ready to add muscle you have to eat over your maintenance. You cannot build muscle mass in a calorie deficit. You "bulk" by eating more, but clean. You will put on some fat, but if you eat clean more will be muscle. You have to train hard and lift heavy with minimal cardio. Once you have put on a decent amount of muscle you then add more cardio, maintain your weight training and slowly cut back your calories with the hopes of burning off the extra layer of fat and showing off your hard earned muscle. Most people bulk in the winter so they can cut in the spring to show off their bodies in the summer. I don't have any recent mid section pics because I am softer there from the winter. It's coming back slowly but surely! :)

    ooooooooh!!!!!!!! I see! So its probably too late to shoot for a six pack by June! Oh darn :) haha!

    I think i'll shoot for "bulking" next fall and for now I'll keep upping my weights until I can't anymore without changing my calories too much. I'll see how it goes :) thanks so much everyone! I might be back with more questions!!! haha!
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