1800 calories doesn't really seem like enough even if you want to lose weight. I would suggest eating more and making your deficit with more intense exercise. It's important to get enough to eat to keep your metabolism going. You can still have your 500 calorie deficit each day, just achieve it through exercise instead of calorie cutting.
Sport Advice needed on eating plan
- Thread starter spicypumpkin
- Start date
Sport Fitness
i think you need to give it time.
Good point about making a deficit through exercise and not reduced cals intake. You'll see in my eating plan that I'm eating about 200cals which is almost smack bang in the middle of their lose weight/maintain recommendations.
At the moment I'm in exams so I'm limiting my exercise to 3 weights sessions a week - no cardio. So it's hard for me to make too big of an impact with exercise so I'll have to watch what I eat more closely.
LFN: in regards to giving it time... I only started eating according to that plan today. That wasn't a write up of what I'd been eating it was a write up of a proposed plan to follow.
I've had to make some adjustments already (at the end of day one). Lunch meal is WAAAAAAY too big. My bf said there's no way he could have eaten the whole thing .. I made a dint in it but it's just massive. I've dropped the pasta down to 75g from 150 and picked up some extra calories and calcium by having milk in my post workout shake instead of water.
I ended up eating the vegies/chicken of the lunch meal that I couldn't eat for lunch - for dinner. I'll probably steam some extra vegies because I've only eaten half the serving of vegies I planned to eat.
Haven't been hungry at all today... Is it ok to keep eating my meals even though I'm not hungry for them??
I've been keeping tabs on the amount of water I drink a day and am clocking up 2.5L a day. Is that enough water for how many grams of protein I'm having per day?? (which is 215g)
ReneeDo mean 600 calories ' per session ' - or 1,800 calories per week ( i.e 3X 600 ) ?
Or, 200 calories per session - i.e 600 calories per week ?
Also, how did you come up with 600 exactly ?
If you want a very rough estimate, I have seen a calculator ( see below ) that suggests you multiply the number of minutes you do aerobic cardio, sports etc. X 8 calories. You may want to give that a try in the interim
This formula below is one ( of many ) you might want to try and figure out how many total daily calories to ballpark for each day - this one is a bit different as it attempts to account for some of the cardio and weight training ( both of which you do at some point during each week ) calories separately...........
A - Your weight in pounds
B - Take A X 11 = RMR calories
C - Take B X 1.6 for your daily activities calories
D - Number of minutes you weight lift per week X 5
E - Number of minutes you do aerobic cardio, sports etc. per week X 8
F - Add D & E....divide by 7
G - Add C & F to get an estimate of your daily maintenance calories
B - Take A X 11 = RMR calories
C - Take B X 1.6 for your daily activities calories
D - Number of minutes you weight lift per week X 5
E - Number of minutes you do aerobic cardio, sports etc. per week X 8
F - Add D & E....divide by 7
G - Add C & F to get an estimate of your daily maintenance calories
.......to which, if dropping body fat % is a concern, you can cut your ' maintenance calories ' by 20% or so as starting point toward helping you shed some fat.
btw - what is your current body fat % anyway ?
In other words, how many lbs of fat do you wish to lose ? And over what time period ?
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Nah 600 calories per weights session. My HRM tells me
If you want a very rough estimate, I have seen a calculator ( see below ) that suggests you multiply the number of minutes you do aerobic cardio, sports etc. X 8 calories. You may want to give that a try in the interim
This formula below is one ( of many ) you might want to try and figure out how many total daily calories to ballpark for each day - this one is a bit different as it attempts to account for some of the cardio and weight training ( both of which you do at some point during each week ) calories separately...........
A - Your weight in pounds
B - Take A X 11 = RMR calories
C - Take B X 1.6 for your daily activities calories
D - Number of minutes you weight lift per week X 5
E - Number of minutes you do aerobic cardio, sports etc. per week X 8
F - Add D & E....divide by 7
G - Add C & F to get an estimate of your daily maintenance calories
B - Take A X 11 = RMR calories
C - Take B X 1.6 for your daily activities calories
D - Number of minutes you weight lift per week X 5
E - Number of minutes you do aerobic cardio, sports etc. per week X 8
F - Add D & E....divide by 7
G - Add C & F to get an estimate of your daily maintenance calories
.......to which, if dropping body fat % is a concern, you can cut your ' maintenance calories ' by 20% or so as starting point toward helping you shed some fat.
btw - what is your current body fat % anyway ?
In other words, how many lbs of fat do you wish to lose ? And over what time period ?[/QUOTE]
I have no idea what my body fat % is, I don't know how many lbs of fat I want to lose but I was happy with my body fat when I was 5kgs lighter (Which was only about a month ago) Time period would be 4-6 weeks to lose 5kgs. I'm in exams at the moment so I'm only doing 3x weights a week, with 10mins cardio after the weights session.
Cheers for the calculator!
Nah 600 calories per weights session. My HRM tells me
Well I suppose it depends on how long you weight train......but that estimate of 600 calories per session seems a bit high to me.
In the vast majority of cases - i.e for the average gym rat - there's no need to go beyond 1 hour of weight training per session IMO. So, assuming that calculator below represents a reasonable basis to ballpark weight training calories, you'd be looking at somewhere around 300 calories expended for an hour of weight training.
Dropping 10 or so lbs of fat in 6 weeks certainly is possible.
Best of luck.
Sorry I messed up the quoting in my last post!
My weights session consists of 5min row warm up around 40SPM. 10-15min stretch. Then 45-60mins weights with my heart rate ranging between 191 and 140. Then I usually finish with 10min cardio, if I'm riding HR is 160 and running HR about 187. I have only input the guidline MHR (eg 220-age) so maybe that's why it's a little off but I don't know how it can THAT far off. How can I double check???
Cheers Wrangle
My weights session consists of 5min row warm up around 40SPM. 10-15min stretch. Then 45-60mins weights with my heart rate ranging between 191 and 140. Then I usually finish with 10min cardio, if I'm riding HR is 160 and running HR about 187. I have only input the guidline MHR (eg 220-age) so maybe that's why it's a little off but I don't know how it can THAT far off. How can I double check???
Cheers Wrangle