Fml. I forgot socks and my Polar at home today. Wtf am I supposed to do at the gym!?
So many amazing reactions.
So I’ve been making great progress in the gym with HIIT workouts and lots of heavy lifting, however, I still don’t know if I’ve got my calories and macros right.
I seem to have a REALLY hard time getting in all my protein and am most likely still getting too much sugar/carbs.
Over the past couple weeks, I’ve been aiming for about 2000 calories and netting around 1500-1700 while also getting in around 155g of protein. (I’ve been lucky to hit 90g on most days…)
I really think I need to bump up my net and focus less on the TOTAL and more on WHAT KIND of macros I’m eating.
I ran my TDEE again on http://iifym.com/tdee-calculator/ and used the sedentary option since I sit a desk all day (although I do spend an hour at the gym 5 days a week). My BMR is 1586 and my TDEE is 1903. I’m going to try to net AT LEAST 1903 for the next week or two and see how I come out. Depending on where I’m at for Protein, I’ll either eat back my exercise cals or just enough to net.
Calories (TDEE): 1903
Yooooooo. 1500 cals is so low! That’s my BMR. 😳 You’re better off finding your TDEE at sedentary then ADDING IN your exercise calories if you exercise that day. That way you know how much to eat on rest days AND active days. Say your sedentary TDEE is 1800 and you exercise that day and burn 600 calories. To eat at maintenance, you have to get in 2400 cals! To lean out (which is what you want), you’re going to want a 300-500 cal deficit (so 2100-1900 cals). You see what I’m saying? NOW, you want to build muscle too. I would eat at maintenance (NET CALORIES) while lifting and doing cardio. Unless you’re willing to go for the serious muscle gains, in which you’re going to want to eat in excess. Anyway, you probably had troubles staying on track because your bod was demanding more sustenance. Get yourself a HRM, sort out your TDEE, eat more, do lifting then cardio, eat lots of protein while getting in a balanced diet of fats and carbs too, and you’ll see results. Make sure to rest as well. If calorie counting leads you down a dangerous path mentally, get used to intuitive eating. Your mental health is priority. Also, remember: train smarter, not harder. 😉 [This is just overview advice, if you’d like more specific direction, please feel free to ask more questions.]