Message board topics
Reply Create A New Topic Subscribe to this Discussion
Author:
LOTUS737's Photo LOTUS737 Posts: 4,904
1/15/18 12:18 P

My SparkPage
Send Private Message
Reply
I am doing a special program at work right now and will be meeting with a nutritionist next week. However, at first glance the person I met with told me to eat 100-200 cals more on intense strength workout days and to make sure I get at least 100 g of protein a day. Of course your needs may vary, but like others suggested eating more toward the top of your range on a day when you have an intense workout may work well!

Healthy choices and actions have positive impacts, even if the scale doesn't move!

Re-start: 1/2/18, -10 met 1/30, - 20 met 3/27, -25 met 4/18, -30 met 7/4
Next goal: -35 by 7/31


 Pounds lost: 30.8 
0
15
30
45
60
PERSERVERANCE71's Photo PERSERVERANCE71 SparkPoints: (5,067)
Fitness Minutes: (4,171)
Posts: 23
1/15/18 11:39 A

My SparkPage
Send Private Message
Reply
Thanks, that's helpful information. Yes, I'm doing strength training 5 days a week and cardio 4 days a week with two light activity/recovery days (usually walking or hiking and some stretching thrown in).

Monday: rest day
Tuesday: Upper body/core/cardio
Wednesday: Lower body/core/correctives
Thursday: Upper body/core/cardio
Friday: Lower body/core/correctives
Saturday: Cardio/correctives
Sunday: Upper body/lower body/core

"Correctives" are gentle, easy exercises targeted to my weak areas to get them up to speed with the rest of my body.

I do some weights and some body weight exercises.

Edited by: PERSERVERANCE71 at: 1/15/2018 (11:43)
- Perseverance
Life is a great big canvas, and you should throw all the paint on it you can. ~ Danny Kaye


 current weight: 139.0 
150
147.25
144.5
141.75
139
MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 15,467
1/11/18 6:01 P

My SparkPage
Send Private Message
Reply
You are right to focus on the "afterburn" effect of strength training. It typically takes 48-72 hours to fully repair muscles after a ST session where you have worked the muscles to fatigue.

Assuming you are following a typical routine of 2-3 ST sessions per week, you should be adding some calories to your intake every day, rather than just on strength training days, and focussing on increasing your protein intake in particular.

One well known study puts the increase in your metabolism from a regular strength training program at 150 calories per day, including non-ST days.

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


 current weight: 185.2 
220
203.5
187
170.5
154
PERSERVERANCE71's Photo PERSERVERANCE71 SparkPoints: (5,067)
Fitness Minutes: (4,171)
Posts: 23
1/11/18 1:11 P

My SparkPage
Send Private Message
Reply
Thanks everyone! I like the idea of just eating at the top of my range for that day. My daily calorie limits are pretty low since I don't have much to lose, so it's bit tricky. Also, I need to remember that I can adjust as I go along, based on results I may or may not be getting.


- Perseverance
Life is a great big canvas, and you should throw all the paint on it you can. ~ Danny Kaye


 current weight: 139.0 
150
147.25
144.5
141.75
139
LULUBELLE65's Photo LULUBELLE65 SparkPoints: (37,122)
Fitness Minutes: (27,770)
Posts: 1,169
1/10/18 10:18 P

My SparkPage
Send Private Message
Reply
I don't change my calorie intake on strength-training days. In fact, most days I forget to track them. I do eat at the top of my calorie range on days where I feel like I have worked really hard, but generally I only add calories when I am doing cardio for a significant amount of time.

Lauren
Sri Lanka

If you have formed the habit of checking on every new diet that comes along, you will find that, mercifully, they all blur together, leaving you with only one definite piece of information: french-fried potatoes are out. ~~Jean Kerr

And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~~Anais Nin

Life is too short for self-hatred and celery sticks. ~~Marilyn Wann


 July Minutes: 0
0
250
500
750
1000
SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,065
1/10/18 7:10 P

SparkPeople Team Member

My SparkPage
Send Private Message
Reply
There are a few "generic" strength entries in the fitness tracker. If you just search for strength training, you can choose the intensity of a general workout and don't have to worry about adding each exercise individually.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
COONSY's Photo COONSY Posts: 1,158
1/10/18 4:41 P

My SparkPage
Send Private Message
Reply
Using IIFYM, I find that the numbers they provide are pretty accurate for my calorie needs as long as I'm honest about how hard I'm actually working out.

I don't vary my calories day to day though, I prefer to keep it steady regardless of what my workout that day was. If I'm good about tracking my food, the system works pretty well for me.

AJ
Daly City, CA

Four wheels move the body, Two wheels move the soul.

Try not, do or do not. There is no try.


Never argue with an idiot - they will drag you down to their level and beat you with experience.


 current weight: 151.6 
162
153.5
145
136.5
128
LUANN_IN_PA Posts: 26,977
1/10/18 4:25 P

My SparkPage
Send Private Message
Reply
Perhaps this will help...
www.sparkpeople.com/blog/blog.asp?post=you
_asked_how_many_calories_does_strength
_training_burn


"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
PERSERVERANCE71's Photo PERSERVERANCE71 SparkPoints: (5,067)
Fitness Minutes: (4,171)
Posts: 23
1/10/18 2:52 P

My SparkPage
Send Private Message
Reply
Hi there,

I'm working with a fitness consultant and doing cardio some days and strength training on others. It's easy to track the cardio, but some of the strength training exercises I'm doing aren't in SP so I add my own custom, which shows no calories burned, since I have no idea. The ones that are already in there only show 10-30 calories, so it's like 70 calories burned at the gym.

I don't think that's accurate exactly, but I'm sweating, shaky and sore afterward, so I'm sure that I'm continuing to burn calories after I work out and am repairing my muscles.

How do you all account for this when trying to gauge how much to eat on strength training days?

- Perseverance
Life is a great big canvas, and you should throw all the paint on it you can. ~ Danny Kaye


 current weight: 139.0 
150
147.25
144.5
141.75
139
Page: 1 of (1)  

Report Inappropriate Post

Other Fitness and Exercise Topics:

Topics:
Last Post:
7/16/2018 7:32:04 PM
1/2/2018 12:48:14 AM
8/28/2017 6:06:01 PM
11/12/2017 9:39:39 AM

Thread URL: https://www.sparkpeople.com/myspark/messageboard.asp?imboard=6&imparent=44137381

Review our Community Guidelines

Related Topics: How Many Calories Does Strength Training Burn?