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JENSTRESS Posts: 5,403
4/15/13 11:28 A

I would also make sure you are getting the RIGHT calories. I'm not saying you aren't, I didn't look at your nutrition tracker, but make sure it is full of fruits, veggies, whole foods, lean meats, etc. That way you arne't eating little nutrients but lots of food.

SPARK_COACH_JEN Posts: 65,765
4/15/13 6:05 A

Hi Frank

As far as calories go, this link will help you figure out how to account for your active job:

Once you factor this in and set your calories burned goal to reflect how much exercise you're doing, what kind of calorie range does your SparkPeople program give you?

Coach Jen

SLIMMERKIWI SparkPoints: (250,328)
Fitness Minutes: (41,449)
Posts: 26,972
4/15/13 2:19 A

If you find that you are still having problems, it wouldn't hurt for you to ask for a referral to a Registered Dietitian.

When you joined SP, did you include your very heavy work as well as your exercise? I would have thought that 2600 - 2900 might even be a bit low.

If you do decide to try a Dietitian, take some random print-outs from your Nutrition Tracker page to show her. It saves heaps of time and makes for greater accuracy.


Edited by: SLIMMERKIWI at: 4/15/2013 (02:20)
UNIDENT Posts: 33,498
4/15/13 1:55 A

While strength training is good for all bodies, the general rule of the bodybuilders' build/cut phasing is that cardio drops fat.

Cut back your ST to 2-3 times a week quality movements, and rev up your cardio to 4-5 times a week.

Make sure you're eating enough. The whole "10 times your bodyweight" thing is not really a good guide. Those kind of rules never work for the majority of people. For a very active guy with a physically demanding job, 3k sounds potentially reasonable.

How long have you been eating 2600-2900 and what has been your weight loss/gain/stay pattern while eating that? The best advice always comes from trial and error. If you've done that for weeks and not lost anything, you probably need to cut back a little.

FRANKROY33 Posts: 2
4/15/13 12:08 A

Ok here it goes. I am 5"11 273 pounds, I have 22% bodyfat which I want to drop lower.I lift 4 x week in gym 2 cardio, 1 day hockey on Sundays. I am 38 years old. My problem is that I can't get an accurate gauge on my calories. Last week I ate my bodyweight x 10 and all my lifts went down and I felt Weak and like crap.I am muscular but I don't know if I should be eating 3k in calories?.i am active, I work 2 jobs one of which is construction, which is physically demanding. I don't know what to do. I can't imagine eating any more calories I'm full already eating 2600-2900, any help would be great

Edited by: FRANKROY33 at: 4/15/2013 (00:11)
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