I can never make my calorie requirement.

dellieve
dellieve Posts: 35 Member
edited December 17 in Health and Weight Loss
Hi, Long time listener, first time poster..haha.

Apart from days where i've gone a bit ape on food (few and far between), i've just started eating properly after being on Tony Ferguson for a couple of months.

While i'm actually enjoying partaking in the act of actually eating foods rather than being on the flat out low carb diet, now i'm struggling to figure out whether or not I should be actually making my calorie targets or not.

I try and get to the gym 5-6 days a week, and work off between 400-500 cals each time which puts me even further into the negative.

My diaries open, but the short version is over the past 3 days of eating 'properly', i'm about 1800cals lower than my target, which averaged out is about 600 lower than I should be.

I understand the whole fuel to run the body thing, and I'm guessing being that far below is not a good thing, but do I need to make target? If I'm not hungry what do I do? My current goal before exercise is 1520, so really i'm looking at 2000 a day when it comes to training being involved.

Halp.

Replies

  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    How much weight do you have to loose? X
  • schlange11b
    schlange11b Posts: 105 Member
    No expert, but it looks like you need to consume more for meals, and maybe have some small "energy snacks" (high protein) throughout the day. Especially with the weight training, you really do need to be matching your calorie goal for the day, the deficit needed for weight loss is already figured in. Try adding some whey protein powder to your after workout, maybe some peanut butter as well. :)
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    Your last 3 days are 1,100, 1,300, 1,400. These are too low. I see a few dietitians they say if your 50+lbs overweight you don't need to eat exercise calories (minimum for a man though is 1500) they say as long as your eating that exercise won't push you into starvation mode. However if your less than 50lb over weight you need to be eating most of your exercise calories back. Reason for this is +50lbs over weight body eats away at fat, less than 50lbs eats away at muscles around vital organs. Now I don't have any research to back this, just the advice of 3 different dietitians matching, so take it as you like! X
  • dellieve
    dellieve Posts: 35 Member
    Well it's all in kilos, but I'll translate it.

    I started at 125kg (275lbs), I'm down to 105 (231lbs).

    I'd like to lose probably another 25kgs, and get down to about 80.

    Unfortunately, I was previous up around 160kgs, so I have about 8-10kgs of excess skin which is not helping matters at all but I'll figure that out when I'm able to maintain a healthy weight for long enough.

    So anyways, matching calorie on weight training day is a definite yes, what about other days if I'm a couple of hundred under? Or should I be going the slow and steady way and making sure I try and get it as perfect as I can?

    High protein, can I do those little high protein bars you can get from the supermarket, or should I pick up that whey protein stuff instead?

    ..and what's the deal with peanut butter??
  • dellieve
    dellieve Posts: 35 Member
    Well according to the BMI scale, I'm technically about 66 lbs overweight, so I should be definitely making my 1500 calorie target?
  • Carim007
    Carim007 Posts: 45 Member
    Your last 3 days are 1,100, 1,300, 1,400. These are too low. I see a few dietitians they say if your 50+lbs overweight you don't need to eat exercise calories (minimum for a man though is 1500) they say as long as your eating that exercise won't push you into starvation mode. However if your less than 50lb over weight you need to be eating most of your exercise calories back. Reason for this is +50lbs over weight body eats away at fat, less than 50lbs eats away at muscles around vital organs. Now I don't have any research to back this, just the advice of 3 different dietitians matching, so take it as you like! X

    Zara,

    Thanks a lot for sharing this valuable info ...!!!
  • engineman312
    engineman312 Posts: 3,450 Member
    try getting some protein powder, and making yourself a shake to drink after your work out. its a great way to replenish your body with much needed nutrients, and get a few extra calories in.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Try intermittent fasting.
    Stop eating at 10pm then resume at 2pm the next day.
    Eat 2-3 larger meals.
    So for a 1700 calorie day instead of having 5/300 calorie meals and a 200 calorie snack before bed I can have 2 850 calorie meals.

    Also Im in the school of thought to eat well before thinking about working out so figure out your TDEE then subtract 20% from that to get your calories per day.
    That way you wont have to eat back any calories.
    This sets the stage physiologically for better hormone levels and energy.

    The diet should be 70% food, 20% sleep and 10% training.
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