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  • Posted On: 10-22-18, 10:35 pm (EDT) #1

    Diet Help

    October 22, 2018, 10:35 pm

    Hi all,

    So I'm training for a large sportining event in March and need to lose some weight. I have my program sorted and have been training for about 3 weeks but have put on about 1.5kg. I know some of that will be muscle due to muscle memory (previous training experience), but I feel as though most of it is fat. I redid my calorie calculations and found I was way off. BMR at rest- 1500 BMR at work- 2400. I train 5-6 days a week sometimes twice a day doing weights and cardio and the schedule looks like this.

    Monday- AM les mills sprint cycle class, PM rest or ru, Tuesday- AM pull, PM sprints or HIIT, Wednesday- AM rest, PM-run, Thursday- AM push, PM sport, Friday- AM legs, PM run, Saturday- Rest, Sunday- HIIT

    On days I'm at the gym doing Push, Pull or Legs I'm consuming 1800 calories in a 35% C, 30% F and 35% P split making it 158 C and P and 60 F. My major problem is on rest or cardio days when I'm supposed to be at 1500 calories I don't have much room to move to cause a deficit. How can I put myself into a defecit on those days?

    Thanks.

  • Posted On: 10-23-18, 11:35 pm (EDT) #2

    Diet Help

    October 23, 2018, 11:35 pm
    Posted by: Brookenielsen96

    Hi all,

    So I'm training for a large sportining event in March and need to lose some weight. I have my program sorted and have been training for about 3 weeks but have put on about 1.5kg. I know some of that will be muscle due to muscle memory (previous training experience), but I feel as though most of it is fat. I redid my calorie calculations and found I was way off. BMR at rest- 1500 BMR at work- 2400. I train 5-6 days a week sometimes twice a day doing weights and cardio and the schedule looks like this.

    Monday- AM les mills sprint cycle class, PM rest or ru, Tuesday- AM pull, PM sprints or HIIT, Wednesday- AM rest, PM-run, Thursday- AM push, PM sport, Friday- AM legs, PM run, Saturday- Rest, Sunday- HIIT

    On days I'm at the gym doing Push, Pull or Legs I'm consuming 1800 calories in a 35% C, 30% F and 35% P split making it 158 C and P and 60 F. My major problem is on rest or cardio days when I'm supposed to be at 1500 calories I don't have much room to move to cause a deficit. How can I put myself into a defecit on those days?

    Thanks.

    @brookenielsen96 So theoretically, you should be in a 600 calorie deficit on training days, so you should be losing weight. Have you tried playing with your macros? It might be useful to cut the carbs way back. Try getting no more than 50g - 100g daily. Closer to 50g on off days, and maybe creeping towards 100g on training days, but time your carbs mainly around your training.

     

    If you do try that, increase your fats to make up for the lost calories. As long as protein is already at 1.2g - 1.5g per pound of lean body weight, that can stay around the 160g mark.

  • Posted On: 10-24-18, 6:22 pm (EDT) #3

    Diet Help

    October 24, 2018, 6:22 pm

    @scott_herman thanks for the reply. So I've adjusted the macros to 60 C 38 F and 120 P for rest and cardio days and 103C 81F and 151P on resistance days. I currently weigh 74kg (163lbs) and am trying to get to around 70-71kg.

  • Posted On: 10-24-18, 10:12 pm (EDT) #4

    Diet Help

    October 24, 2018, 10:12 pm
    Posted by: Brookenielsen96

    @scott_herman thanks for the reply. So I've adjusted the macros to 60 C 38 F and 120 P for rest and cardio days and 103C 81F and 151P on resistance days. I currently weigh 74kg (163lbs) and am trying to get to around 70-71kg.

    @brookenielsen96 So on your rest / cardio days you're only getting approx. 1080 calories? That sounds extremely low.

     

    On training days you're getting 1745 calories. Rest days shouldn't be almost 700 calories less than training days. You might actually not be eating enough to lose weight, believe it or not.

     

    I'd suggest taking your off day macros to more like 1200 - 1300 calories. You should still easily be in a deficit there.

     

    But try those new numbers for 1 - 2 weeks and see what changes happen. If the weight starts to go down, then stick with what you have. If you're still not able to lose weight, try going back to 50g carbs every day, and just have a re-feed maybe once a week.

     

    What do you think?

  • Posted On: 10-25-18, 8:07 am (EDT) #5

    Diet Help

    October 25, 2018, 8:07 am

    @scott_herman Sounds good. Should I reshuffle my program so that I'm not training twice a day? For example; Monday- Les mills sprint, Tuesday-Pull, Wednesday- Sprints, Thursday-Push, Friday- Legs, Saturday-Sprints or Cardio? Rather than what I originally had set as shown in the original question. Also, on days where I only do sprints or HIIT/Cardio should I count that as a rest or work out day?

     

    Thanks for all your help as always :)

  • Posted On: 10-26-18, 10:56 pm (EDT) #6

    Diet Help

    October 26, 2018, 10:56 pm
    Posted by: Brookenielsen96

    @scott_herman Sounds good. Should I reshuffle my program so that I'm not training twice a day? For example; Monday- Les mills sprint, Tuesday-Pull, Wednesday- Sprints, Thursday-Push, Friday- Legs, Saturday-Sprints or Cardio? Rather than what I originally had set as shown in the original question. Also, on days where I only do sprints or HIIT/Cardio should I count that as a rest or work out day?

     

    Thanks for all your help as always :)

    @brookenielsen96 You can still do multiple training sessions each day. That's probably what your macros and calories are set for right? It shouldn't be an issue 😊 And I just responded to your other @forum post about the calories on sprint / HIIT days.

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