Confusing myself!

[Fire_fly30]

Hi guys I am new here and in need of some help.

I am currently training at the gym 5-6 days a week 3 of those days strength days with some cardio, 2 pure cardio and one day of cxworx. I have been building up to this for the last 6 months and using a HRM I am burning between 300 - 800cals a session depending on what I am doing.

I have just started counting calories and am eating between 1300 and 1500 cals a day. I am never hungry

My food consists of

Breakfast -egg whites with spinach and 1 piece of Burgen wholemeal and seeded bread with Vegemite
Lunch - Salad with either tuna or chicken breast
Dinner - either fish or lean steak or chicken with steamed veg or salad
Snacks- protien shake on weight training days, cottage cheese, youghrt, popcorn with no butter, veg sticks, maybe a piece of dark chocolate if I want one.

I only drink water, green tea and maybe 2glasses of red a week.

My question is should I be eating back those exercise calories or am I ok to stick to what I am eating?
Can anyone see anywhere I can improve?

I am 74kg and 162cms tall

Hope I have given you enough info
Ta!

 

[HyungJun]

Hi guys I am new here and in need of some help.

I am currently training at the gym 5-6 days a week 3 of those days strength days with some cardio, 2 pure cardio and one day of cxworx. I have been building up to this for the last 6 months and using a HRM I am burning between 300 - 800cals a session depending on what I am doing.

I have just started counting calories and am eating between 1300 and 1500 cals a day. I am never hungry

My food consists of

Breakfast -egg whites with spinach and 1 piece of Burgen wholemeal and seeded bread with Vegemite
Lunch - Salad with either tuna or chicken breast
Dinner - either fish or lean steak or chicken with steamed veg or salad
Snacks- protien shake on weight training days, cottage cheese, youghrt, popcorn with no butter, veg sticks, maybe a piece of dark chocolate if I want one.

I only drink water, green tea and maybe 2glasses of red a week.

My question is should I be eating back those exercise calories or am I ok to stick to what I am eating?
Can anyone see anywhere I can improve?

I am 74kg and 162cms tall

Hope I have given you enough info
Ta!

Let's take the calories in VS calories out to explain what you are asking.

Let us say you worked out and burned 200 calories. Your maintenance is 1500, and for this let us say you ate to EXACTLY 1500 calories. So basically you are at a -200 calories.
You want to eat the 200calories back because you have burnt it off, +200. Now you are back at maintenance of 1500.

 

[paulwebb]

Hi there...

first things first, can you define your training & fitness goals?

it really helps to start with the end goal or target in mind, & when you are definite about this & have a fixed picture in your mind we can work backwards & figure out where to start.

just to put you in the picture, DON'T fixate on total calories.

There is an awful lot of caloric manipulation we could do but initially you need to focus on putting the basics in place & then being consistent.

Let me know exactly what your goals are & I'll see what I can advise for you....

Regards
Paul

[removed]

 

[Albert Smith]

You did not mention your age. Anyway 74kg is not too much. But it would be better if you would able to reduce your weight under 70 in order to avoiding some unnecessary health problem in future.

I do not find any problem in your diet and overall in your daily workout routine. If you are not satisfied yet regarding your progress then you can add some cardio in your daily workout routine.

I would like to give a chart so that it would be easy for you to understand that which cardio you should choose for yourself:

• Running: a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes.

• Bicycling: By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.

• Elliptical trainer: A 145-lb person burns about 300 calories in 30 minutes.

• Swimming: If you spend 30 minutes doing the breastroke and you'll burn almost 400 calories.

• Walking: if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.

• Jumping rope: A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.

Now see, there are plenty of ways to reduce weight. Keep in mind that cardio is not good form that would help you to reduce your weight quickly. But cardio is the best form to reduce your weight gradually.