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Finally Teachertoo's journal
12-29-2016, 11:58 PM
Post: #31
RE: Finally Teachertoo's journal
Thanks Hannah!

One question...I hope you can follow my thinking, I know I am not good at explaining this clearly.

When I do start my cut...let's say I workout and burn 500 calories. I rarely go on a walk anymore, but if I go on a walk and burn another 200 or so cals....my total burn with exercise is 700 ish. If I am eating 2070 for a 10% cut, and I burn 700, MFP tells me to eat that back...

Is that accurate? Also, I know I am never supposed to go below my BMR...so if I eat 2070 and I workout 700 cals, is my net calorie intake that day 1370 cals? So how much more should I eat?

All through this reset process I have been eating TDEE without worrying about workout calories burned on a given day. I just stayed at a consistent number. Is it the same with the 10% cut or would I eat more to make sure I don't go below that number?

(Does this even make sense???) ;-)

Thank you!
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12-30-2016, 12:38 AM
Post: #32
RE: Finally Teachertoo's journal
Yes and no...on the days where your burn causes your calories to drop below your BMR, you would want to eat those back. During your reset, you should have also been eating back calories IF your burn put you under BMR, but if your TDEE is 2300 and BMR is 1573, you'd have to be doing quite a lot of exercise to burn 727 calories....so the TDEE would take your activity into account and you were probably fine 99% of the time.

Taking your numbers as an example...

You eat 2070, workout 700, net calorie intake is 1370, BMR is 1573...you would eat back the difference between 1573 and 1370 (203 calories). If you find that you are eating back calories frequently, then your TDEE is probably off/low (once you dropped back to 2300 did you ever give it a week or so at 2325 or 2350 just to see what your body did, whether it stayed the same or started creeping up?)

Say workout was 500, then you'd have to eat back 3 calories (or 1/2 an almond)...so my advice would be, go for a walk on a day you're not lifting! Makes it much simpler.

Is your activity still heavy lifting 3X a week? If so, from this activity calculator
https://www.healthstatus.com/calculate/cbc

I'd say your burn for vigorous weight lifting is about 483 per hour.

Hope that helps!
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12-30-2016, 06:19 PM
Post: #33
RE: Finally Teachertoo's journal
(12-30-2016 12:38 AM)hannah77 Wrote:  Yes and no...on the days where your burn causes your calories to drop below your BMR, you would want to eat those back. During your reset, you should have also been eating back calories IF your burn put you under BMR, but if your TDEE is 2300 and BMR is 1573, you'd have to be doing quite a lot of exercise to burn 727 calories....so the TDEE would take your activity into account and you were probably fine 99% of the time.

Taking your numbers as an example...

You eat 2070, workout 700, net calorie intake is 1370, BMR is 1573...you would eat back the difference between 1573 and 1370 (203 calories). If you find that you are eating back calories frequently, then your TDEE is probably off/low (once you dropped back to 2300 did you ever give it a week or so at 2325 or 2350 just to see what your body did, whether it stayed the same or started creeping up?)

Say workout was 500, then you'd have to eat back 3 calories (or 1/2 an almond)...so my advice would be, go for a walk on a day you're not lifting! Makes it much simpler.

Is your activity still heavy lifting 3X a week? If so, from this activity calculator
https://www.healthstatus.com/calculate/cbc

I'd say your burn for vigorous weight lifting is about 483 per hour.

Hope that helps!

Thanks Hannah! That's what I was thinking too but I wanted confirmation from someone here. ;-)

Yes, I am still lifting heavy 3 x a week. I am doing the Strong book (By Lou Schuler and Alwyn Cosgrove). I am in the 6th out of 9 stages and LOVING it!! I feel like I am getting a lot stronger. I don't normally go on walks on days I lift, but I did the other day and since I've been thinking about a cut, noticed my calories burned were more than normal. I don't remember the last time I went on a walk during this process....it's been a while. I will definitely try to do it on non-lifting days when I do so again. :-)

Thanks for taking the time to help me out. I hope you have a nice New Year's! :-)
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