-
Great Question: Calorie Management Can Be Difficult
Jason Chiero, CPT
Tuesday, October 13, 2009 at 08:30 PMre: Great Question: Calorie Management Can Be Difficult
Elibe07
Tuesday, October 13, 2009 at 08:39 PMThank you for the response! I know I burn off more than I consume (given my sedentary RMR of about 1360 and the additional 500-600 calories I burn six to seven days at the gym) and I do tend to suffer from the mid-day "I'm too tired to work out this afternoon" which I tend to attribute to caffeine crash (which is why I've started cutting myself off from the coffee pot around 9:30 to get the crash over before the end of my work day). I'll check out the recommended website now! Thanks again!!
re: re: Great Question: Calorie Management Can Be Difficult
Jason Chiero, CPT
Tuesday, October 13, 2009 at 08:41 PMno problem...i hope it helps!
Jason
-
Untitled Comment
blueprintfitness
Friday, November 06, 2009 at 07:04 AMWrong. There is simply no way that you can maintain your lean mass (muscle) with such a low intake of energy. Maintaining your lean mass is important as it is the only major factor in determining your resting metabolic rate; those that lose lean mass as they lose weight are destined to put it back on.
Rather than just look at calories, it would be a good idea to provide your body with a level of macronutrient balance that it has evolved on and can thrive on, rather than just survive by having to break down your muscle mass. This, assuming you are around abour 25-30% bodyfat, would mean around 130g protein/day, 165g carbs/day (not from grains), and 45-60g fat each day. You would not not need to worry about kcals in/out.
I would also do your resistance training before any cardio.
Regards, Marek
Basingstoke Nutritionist / Personal Trainer
re: Untitled Comment
Elibe07
Friday, November 06, 2009 at 11:26 AMI never thought to think outside the Calorie-box and take into consideration the actual amount of lean proteins I might need to consume in order to maintain muscle mass...maybe that's why I'm so darn cold all the time! I did an online self-assessment of body fat (using tape measure) and found that my percentage is actually a little low. I had no idea I was doing this so completely incorrectly!
Quick question: why resistance training before cardio? I've always done it the other way around because I thought the cardio warmed my muscles up and made the strength training more, I guess, effective? I'm probably waaay wrong with that, too...
Thank you!!!!
- Font size
- Email This
- Bookmark
- Thank you for your input
- Save
- RSS
- Report Abuse
My name is Jason Chiero, I am a practicing Certified Personal Trainer. My suggestion is to calculate your caloric intake first, below is a link to my webpage where I did a video to teach you how to do this:
www.thetraininggenius.com/2009/09/21/you-are-what-you-eat-so-quit-eating-crap/
Then I would calculate my calorie burn. Once you have done that. Simply subtract your calorie intake from your calorie burn.
Last, general guidelines say that you can burn 500-1000 calories more than what you take in and be safe.
The best way for you to tell whether or not you are burning too many more calories that what you are taking in is if you find yourself unwilling to engae in spontaneous activity.
Basically if you find yourself choosing to sit around or lay around instead of doing things you want to do then you need to increase your caloric intake.
The danger is that if you are burning through too many calories and ultimately nutrients you run the risk of gaining the weight back.
I hope this helps.
Jason Chiero, CPT
www.thetraininggenius.com