Hi everyone, I am new here just found this site.
I have a question about how many calories I am eating and how much I am burning. And if I am working out too much or not enough.
I workout 7 days a week. I have heard mixed opinions on this. That you should have a day of rest and then some feel that is not necessary. I do get nervous if I cannot workout. It makes me feel better. I feel bad if I don't do it.
routine
5 days a week. Mon-Friday
40 minutes walking on treadmill at 4.1-4.2 mph
12 minutes on elliptical
10 minutes of stretching
20 minutes of ab and leg work.
15-20 minutes of different free weights and machines
Weekend
1 12/ hours on treadmill at 4.1-4.2 mph
Elliptical on Saturday 12-15 minutes
Stretching, ab work, weights. Sunday I have been skipping the weights all together.
Cereal for breakfast. Low fat, low sugar with fat free milk
Lunch usually a sweet potato and a boca burger with whole wheat bread
Dinner varies. Usually biggest meal. Chicken, beef, side of rice, potato, salad. Lots of water, veggies sometimes pancakes made with low fat mix and sugar free syrup.
Friday is free dinner night. Eat out plus desert. Still watch the cheese only get half and never butter or mayo or anything fried.
I am 4ft11in and weight 92LB. I average about 1,500-1,800 calories a day. Usually a little more on Friday. I want to maintain 90-92.
can I eat more calories without gaining at current workout level?
I feel hungry a lot.
Calories and workout. Opinions
Moderators: Boss Man, cassiegose
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littleshelly
- ESTABLISHED MEMBER
- Posts: 211
- Joined: Mon Jun 09, 2008 6:09 pm
- 7 days is no good
- i can't see how your eating 1'500 cal's either...
- you can eat plenty more with your activity level but it shouldn;t be that hard or eventually you'll start burning down muscle tissue, thus getting fatter without even knowing
- do wts on mon, wed, fri and cardio on 2 other days with 2 days off a week....the body needs rest
- for food have 3 fruit and protein meals and 3 protein, veg and salad meals basically..for more detials go to diet dewction and read "before posting..."
- if you're hungry eat
- you are very tiny
- i can't see how your eating 1'500 cal's either...
- you can eat plenty more with your activity level but it shouldn;t be that hard or eventually you'll start burning down muscle tissue, thus getting fatter without even knowing
- do wts on mon, wed, fri and cardio on 2 other days with 2 days off a week....the body needs rest
- for food have 3 fruit and protein meals and 3 protein, veg and salad meals basically..for more detials go to diet dewction and read "before posting..."
- if you're hungry eat
- you are very tiny
-
littleshelly
- ESTABLISHED MEMBER
- Posts: 211
- Joined: Mon Jun 09, 2008 6:09 pm
Hi swanso5, thank you for the reply. I have been working out everyday for so long I am going to have to start cutting back slowly. This Friday I plan on having a non-workout day and not doing any kind of workout at all. It does worry me a little because Friday is also eat more day. Desert and eating out so I take in more calories that day than any other.
I am not trying to loose any weight I just don't want to gain. I am at a very good weight for me and it took me a long time to get here. After I had son I was up to 130 very heavy for me and I slowly over the years took it off.
I am wondering at current activity level. Taking a day a week off how many calories a day can I eat without gaining?
I am not trying to loose any weight I just don't want to gain. I am at a very good weight for me and it took me a long time to get here. After I had son I was up to 130 very heavy for me and I slowly over the years took it off.
I am wondering at current activity level. Taking a day a week off how many calories a day can I eat without gaining?
here's how it works if done properly...
wt workouts will increase tour metabolism for 33 - 38hrs so at a bare minimum, trainign every 2 days will have you burning calories around the clock...any extra sessions you do will simply be extra cal's burnt...unfortunatley most people only train with wts 2 - 3 week and time dopesn;t always allow wts to be every 2nd day...when i say every second day i don't simply mean mon/wed/fri etc but mon/wed/fri/sun/tue/thu/sat etc...now assuming you don't eat 2 banquets from kfc on an off day, you'll be fine...hmmm kfc banquets
- if trying to gain wt then a shit load of cardio won't do it as it expends a lot of energy (calories and muscle) which we want for growth...some cardio is fine for fitness benefits but we can't be training everyday i don;t think for your goal
so if you follow a schedule of this:
mon - wts
tue - sprints
wed - wts
thu - off
fri - wts
sat - sprints
sun - off
all bases will be covered
1 - your metabilosm will raised constantly
2 - fri now becomes a wts day so you can eat as much as you want
3 - you have 2 growth/off days where you can still as much as you want and no fat gain
all that being said your food needs to be quality choices...not buckets of pasta and such
wt workouts will increase tour metabolism for 33 - 38hrs so at a bare minimum, trainign every 2 days will have you burning calories around the clock...any extra sessions you do will simply be extra cal's burnt...unfortunatley most people only train with wts 2 - 3 week and time dopesn;t always allow wts to be every 2nd day...when i say every second day i don't simply mean mon/wed/fri etc but mon/wed/fri/sun/tue/thu/sat etc...now assuming you don't eat 2 banquets from kfc on an off day, you'll be fine...hmmm kfc banquets
- if trying to gain wt then a shit load of cardio won't do it as it expends a lot of energy (calories and muscle) which we want for growth...some cardio is fine for fitness benefits but we can't be training everyday i don;t think for your goal
so if you follow a schedule of this:
mon - wts
tue - sprints
wed - wts
thu - off
fri - wts
sat - sprints
sun - off
all bases will be covered
1 - your metabilosm will raised constantly
2 - fri now becomes a wts day so you can eat as much as you want
3 - you have 2 growth/off days where you can still as much as you want and no fat gain
all that being said your food needs to be quality choices...not buckets of pasta and such
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littleshelly
- ESTABLISHED MEMBER
- Posts: 211
- Joined: Mon Jun 09, 2008 6:09 pm
Thank you, I don't run, I walk on the treadmill. I do like to do this everyday. It makes me feel better.
I have decided to take 3 days off. I believe I may be suffering from over training. I am very tired and have been for a few months, cannot sleep, very weak in the legs and arms, irritable. testosterone level is very low. blood sugar is low.
How about this schedule tell me how it sounds.
Mon, tues, wed, thurs, sat, sunday. Treadmill. On Mon, tues, wed, thurs. 40 minutes at 4.1 mph. On saturday and sunday 1 hr at 4.1 mph.
Weights on Monday, wed, saturday?
Also if I would do that how many calories a day can I eat without gaining?
Typical day
Breakfast
3-4 cups of cereal. Cheerios and puffed wheat mixed. 1 cup of 1% fat free milk.
Lunch
2 slices of whole wheat fat free bread
1 Boca burger
1 large sweet potato
May substitute boca burger with egg beaters in a whole wheat wrap or a turkey sub from subway with veggies only. Almost always eat the sweet potato.
Dinner varies
Tonight it was 2 stuffed peppers. Stuffed with turkey burger, mushrooms, rice and spinach.
Small helping of noodles
One ear of corn on the cob
salad with light dressing
Yesterday dinner
2 large low fat pancakes with sugar free strawberry syrup and topped with strawberries and cantaloupe
Dinner tomorrow
1 chicken sub with veggies
fried potatoes
A cookie and a brownie. That is Friday treat dinner. Or pizza with veggies and half the cheese.
typically about 1,500-1,700 calories a day.
This is the second day I have not worked out at all. Have not taken a day off in over a year.
I don't want to gain weight but would love to eat a little more but am afraid to do that.
I have decided to take 3 days off. I believe I may be suffering from over training. I am very tired and have been for a few months, cannot sleep, very weak in the legs and arms, irritable. testosterone level is very low. blood sugar is low.
How about this schedule tell me how it sounds.
Mon, tues, wed, thurs, sat, sunday. Treadmill. On Mon, tues, wed, thurs. 40 minutes at 4.1 mph. On saturday and sunday 1 hr at 4.1 mph.
Weights on Monday, wed, saturday?
Also if I would do that how many calories a day can I eat without gaining?
Typical day
Breakfast
3-4 cups of cereal. Cheerios and puffed wheat mixed. 1 cup of 1% fat free milk.
Lunch
2 slices of whole wheat fat free bread
1 Boca burger
1 large sweet potato
May substitute boca burger with egg beaters in a whole wheat wrap or a turkey sub from subway with veggies only. Almost always eat the sweet potato.
Dinner varies
Tonight it was 2 stuffed peppers. Stuffed with turkey burger, mushrooms, rice and spinach.
Small helping of noodles
One ear of corn on the cob
salad with light dressing
Yesterday dinner
2 large low fat pancakes with sugar free strawberry syrup and topped with strawberries and cantaloupe
Dinner tomorrow
1 chicken sub with veggies
fried potatoes
A cookie and a brownie. That is Friday treat dinner. Or pizza with veggies and half the cheese.
typically about 1,500-1,700 calories a day.
This is the second day I have not worked out at all. Have not taken a day off in over a year.
I don't want to gain weight but would love to eat a little more but am afraid to do that.