Do you eat to make up?

[vachelle72]

Hi Ladies-

Can someone please clear up an issue about caloric intake for me.

My confusion is the "daily calorie minimum" . What I mean by this is , if your daily calorie intake is say 1500 , and you have a workout session that burns 500 calories do you make up the 500 in food to make sure you hit 1500 ?

After logging in my calories for the day and taking into consideration the number of calories I burned (according to heart monitor) at the gym , I never reach my minimum , is this ok?

Physically , I do not feel like I am not eating enough , but just wasn't sure I am on the right path?

Thanks

 

[*Bunny*]

Hey girl. I didn't see a Log from you so can you refresh my memory...
What are your stats again? Did you ever post your training? Current Diet? Height & Weight?

 

[vachelle72]

Hi Bunny-

I do not maintain a log on the site , I journal on my home computer.

Good Lord , do I really have to reveal the ugly truth

Ok here we go:
Currently 262lbs down from 285lbs , I know it's frightening !

My daily caloric intake is around 1500-1700

I train typically 6 days a week ,but make sure to always get in the gym min 4 days.

Day 1: Kickboxing class (60 min) followed by Chest & Back
Day 2: 30 Minutes Cardio followed by back , tri , shoulders
Day 3 :Kombat Cardio Class (60 min) followed by Legs
Day 4 :30 Minutes Cardio repeat Chest & back
Day 5 : Kickboxing class (60 min) repeat back , tri , shoulders
Day 6 :30 Minutes Cardio repeat legs

On my training days , I burn at least 500 cals sometimes as high as 730 (based on HRM reading) that is why I am not sure if I need to replenish these calories to make sure I hit my minimum ?

I plan out what I am going to eat the night before , so when I get home from the gym , and have my dinner I know I have eaten a total of 1500 calories , but if I burned 500 of that at the gym , does that take my intake to 1000? So do I add in a meal after dinner before bed to make up for it?

 

[*Bunny*]

First off, I would like to say congrats on the 23 lb weight loss so far!!! and tell you that YOU ARE ON THE RIGHT PATH!!! Awesome job of the kickboxing classes tho, for real I have YET to tackle one

And great job of the food planning and preparation...now what exactly are these yummy, hopefully unprocessed foods?

Don't worry, no one on here knows who you are. Unless, you post pics of your face or have any distinguishing tattoos/birthmarks on your "faceless Before pics" that you are going to post right so we can follow you through your AWESOME journey? EH? Worth a try ...

Anywho - I have a few comments/questions etc... Sowwy I just want to make sure I get as much info as I can before giving you any advice...


-How tall are ya?

-How is your energy level?

-What exactly are you eating? and how often?

-Have you plugged your foods into calorie counter likw www.fitday.com to get a macro Breakdown? (%Protein vs. %Carbs vs %Fat)

-Do you work Back on Day 1 the AGAIN on Day 2? The repeat for Day 4 & 5?

-How heavy are those weights you're liftin' girl? And for how many reps?

- What is your main goal or goals? i.e. Lose body fat, , healthy lifestyle, compete, PLEASE do NOT say 'tone'

- ANY medical conditions or concerns? PM what EVER you want

***I DO think you are not eating enough***

Hi Bunny-

I do not maintain a log on the site , I journal on my home computer.

Good Lord , do I really have to reveal the ugly truth

Ok here we go:
Currently 262lbs down from 285lbs , I know it's frightening !

My daily caloric intake is around 1500-1700

I train typically 6 days a week ,but make sure to always get in the gym min 4 days.

Day 1: Kickboxing class (60 min) followed by Chest & Back
Day 2: 30 Minutes Cardio followed by back , tri , shoulders
Day 3 :Kombat Cardio Class (60 min) followed by Legs
Day 4 :30 Minutes Cardio repeat Chest & back
Day 5 : Kickboxing class (60 min) repeat back , tri , shoulders
Day 6 :30 Minutes Cardio repeat legs

On my training days , I burn at least 500 cals sometimes as high as 730 (based on HRM reading) that is why I am not sure if I need to replenish these calories to make sure I hit my minimum ?

I plan out what I am going to eat the night before , so when I get home from the gym , and have my dinner I know I have eaten a total of 1500 calories , but if I burned 500 of that at the gym , does that take my intake to 1000? So do I add in a meal after dinner before bed to make up for it?

 

[*Bunny*]

Few more things a friend brought my attention rose: K )

Since you are NOT eating enough you will "have results for a fairly good period of time then stall out."

What are your prior eating habits BEFORE you started?

If you use to eat alot then cut your cals way down to 1000-1500 when you started your personal plan, you would definitely see some results, but will also eventually stall out.

Did you ever starve, then binge? i.e. Eat salad & crackers then a few days later cave and have a feeding frenzy, then start over again? If so, your metabolism may be shot and you'll have to take the approach of uppning your cals slowly just to get your metabolism working again THEN start with varying the cals.

I agree with the suggestion to try to hit "2200-2000 cals and see what happens the first week but don't drop below 1800 cals" until your under 200 lbs and you are seeing some changes.

Maybe I should wait for you to answer

 

[vachelle72]

First off, I would like to say congrats on the 23 lb weight loss so far!!! and tell you that YOU ARE ON THE RIGHT PATH!!! Awesome job of the kickboxing classes tho, for real I have YET to tackle one

And great job of the food planning and preparation...now what exactly are these yummy, hopefully unprocessed foods?

Don't worry, no one on here knows who you are. Unless, you post pics of your face or have any distinguishing tattoos/birthmarks on your "faceless Before pics" that you are going to post right so we can follow you through your AWESOME journey? EH? Worth a try ...

Anywho - I have a few comments/questions etc... Sowwy I just want to make sure I get as much info as I can before giving you any advice...

-How tall are ya?

-How is your energy level?

-What exactly are you eating? and how often?

-Have you plugged your foods into calorie counter likw www.fitday.com to get a macro Breakdown? (%Protein vs. %Carbs vs %Fat)

-Do you work Back on Day 1 the AGAIN on Day 2? The repeat for Day 4 & 5?

-How heavy are those weights you're liftin' girl? And for how many reps?

- What is your main goal or goals? i.e. Lose body fat, , healthy lifestyle, compete, PLEASE do NOT say 'tone'

- ANY medical conditions or concerns? PM what EVER you want

***I DO think you are not eating enough***

Thanks , this is all since 4th of July,it hasn't been easy , but I am determined to stick with it this time

Oops I made a type-o on Day 2 that should be biceps , tri , and shoulders

Let's see , I am 5.61/2 , my energy level is up with new change in diet and excercise , I log my calories into the home version of Calorie King , I absolutely love it , they have everything under the sun listed.

My goals are to lose body fat , be healthy , and to look like you No medical conditions except being overweight

Because of my job , it is very difficult to eat 4-6 meal s, so I always have 3 squares a day , and two snacks. I rarely get my 15 min breaks , and I can not eat at my desk

A typical day will include the following:

Breakfast : 3/4 cups egg whites with 3 oz turkey or chicken , sometimes adding in (2) slices light whole wheat toast with light jam (1sp)

Snack : GoLean Kashi Granola Bar or 1/2 cup Cottage cheese , or Light Lowfat yogurt

Lunch: This vary's because my boyfriend cooks for me , so I usually have left overs But most of the time it consists of 4-5 oz of chicken or lean beef , with heaping side of mixed veggies , and either 1/2 cup brown rice , (1) small red potato , or 1 cup couscous. He treats me so well

Snack (car ride to the gym) I usually have a fruit mix , such as mangos, pineapple , black berries , this equals about a cup

Dinner (after the gym around 7:30) 4-5 oz of chicken , veggies , and 1/2 cup brown rice/ (1) small red potato/or couscous.

I go to bed around 10:30 and do not eat again until morning.

In regards to weight/reps:

Close grip pulldown : warm up set 30lbs for 12, 3 sets/12 reps/60lbs
Seated One Arm Row : warm up set 15lbs for 10, 3/10/30lbs
Gravitron Chin Ups :3/6/12% of body weight
Incline Bench Press :warm up set Bar for 12, 3/12/Bar+10lbs
Free Motion Seated Chest Press One Arm :warm up set is 15lbs for 15,3/12/25lbs
Cable Fly : 3/12/40lbs
Dumbell Alt Curl : Warm set 12lbs for 10 reps , 3/12/17.5
Barbell Curl :3/12/25lbs
Tricep Seated Press : warm up 40lbs for 12 , 3/12/70lbs
Tricep Cable Pulldown :3/12/30lbs
Smith Machine Shoulder Press : 3/12/Bar
Lateral Side Raises :3/12/8lbs
Hammer Squat :3/12/Rack+bodyweight
Alt Leg Curls :3/12/20
Leg Press :3/12/Rack+50lbs

I try to move quickly and keep my rest beyween sets to 30 secs.

Damn Gurl , I gave you my whole life here , I am worn out

 

[vachelle72]

Few more things a friend brought my attention rose: K )

Since you are NOT eating enough you will "have results for a fairly good period of time then stall out."

What are your prior eating habits BEFORE you started?

If you use to eat alot then cut your cals way down to 1000-1500 when you started your personal plan, you would definitely see some results, but will also eventually stall out.

Did you ever starve, then binge? i.e. Eat salad & crackers then a few days later cave and have a feeding frenzy, then start over again? If so, your metabolism may be shot and you'll have to take the approach of uppning your cals slowly just to get your metabolism working again THEN start with varying the cals.

I agree with the suggestion to try to hit "2200-2000 cals and see what happens the first week but don't drop below 1800 cals" until your under 200 lbs and you are seeing some changes.

Maybe I should wait for you to answer

Surprisingly even though I am heavy , I always kept my cheats to the weekend when out with friends and so forth. I was eating pretty healthy during the week , but having two times the amount I should have , which even though it was good food , it was still to many calories and that coupled with little to no excercise , this is the result.

You really think I should be at 2000 cals a day ? But even so ,does this mean that the calories burned during excercise get deducted from this or do I eat a straight 2000 and do not be concerned with calories burned.
Example : if ate 2000 before working out , then burned 500 form working out , do I make up that 500 I just burned ?

I was told the more you excercise the more you need to eat?

 

[vachelle72]

http://www.elitefitness.com/forum/showthread.php?p=5390239#post5390239

Bunny I posted this in the diet forum also , what do you think?

So according to this the calculation would be :

1954 (BMR) x 1.55 = 3028.70 - 1000 calories = 2028.70 calories taken
in per day ? This should yield a 1.5-2lb weight loss per week?

 

[mermaid]

Awesome progress already. You go girl!

 

[Quadsweeps Sister]

I feel you should also be eating somewhere around 2000-2200 cals/day. Also to keep in mind is the meal spacing of 3-4 hrs apart to let your body know its not starving. Metabolism will stay high that way throughout the day. And fluid intake could be ~ 1gal for each 100lbs bodyweight. That will help as well. Take care.

Oh - workout and keep the cals at around ~ 2000-2200, see how it goes and then you will know over time whether you need to increase cals/day. No need to worry about make up. Consistency is key as the body needs to get used to the 'sameness' or the new regime. Treat the body like a machine in terms of nutrition.
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Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."