Ok, I’m dieting and I’m wondering if I’m supposed to eat extra calories on days when I go on 4 mile walks.
I’m already cutting my calories to 1,600kcal give or take.
If I burn 300 on a 4 mile walk and will have eaten 1600 by the end of the day, shouldn’t I still come in at 1600?
Do I eat another 300 calories to take me up to my 1600? Because I’m already cutting calories, right?
1600 minus the 300 is 1300, which is too few calories, right?
Well, at least that is my logic.
Thanks for the help!
Well, most would say 1600 is too low anyways unless you’re a girl. You could probably bump up your daily calories to 2000 AT LEAST. Add a couple protein shakes perhaps throughout the day to reach that.
I only say 2000 if you’re not a big guy. Obviously as you increase in muscle mass you will need more calories to retain that.
I have a horrible metabolism, and eating 1600 calories a day works for me to lose weight. Maybe I should cycle my weight loss and muscle gain maybe.
Right now I either go on 3 or 4-mile walks or hit the elliptical for 30 minutes, or do some resistance training.
I know that eating too few calories affects testosterone. But being overweight affects it more.
I think since I am eating only 1600 calories I will eat a few more if I go on long walks like that.
*Most importantly, I’ll make an appointment with a nutritionist to get everything figured out. They can be so irritating sometimes though.
If you have a horrible metabolism, fix it by getting stronger.
Don’t act like it’s a genetic problem or some shit.
What’s your height and weight? Basic lifting stats?
[quote]calebj wrote:
…
*Most importantly, I’ll make an appointment with a nutritionist to get everything figured out. They can be so irritating sometimes though.[/quote]
This can be hit or miss. Plenty of good articles here that can be potentially better than going to a nutritionist. If you do happen to go and they say you need <100g of protein a day, get the hell out of there.
I don’t want to get off topic, I really just want a simple question answered.
Should I consume the extra calories burned, if I’m already cutting calories?
That’s it…nothing more.
Why are you going on these 4 mile walks? What is your end goal?
Only eating 1600 cals might be the reason you have a horrible metabolism. It is probably shut down or sluggish.
[quote]calebj wrote:
I don’t want to get off topic, I really just want a simple question answered.
Should I consume the extra calories burned, if I’m already cutting calories?
That’s it…nothing more.[/quote]
If you’re gonna be rude like that to people that are much stronger and more experienced than you, gtfo.
Fucking entitlement syndrome…it’s everywhere.
[quote]calebj wrote:
I don’t want to get off topic, I really just want a simple question answered.
Should I consume the extra calories burned, if I’m already cutting calories?
That’s it…nothing more.[/quote]
You’re asking the wrong questions. You should consider paying more attention to those here that have far more experience than you.
I’d have to agree with most of them: your cals are way too low, and a 4 mile walk is pretty shitty exercise unless you’re morbidly obese and just starting out.
[quote]calebj wrote:
I don’t want to get off topic, I really just want a simple question answered.
Should I consume the extra calories burned, if I’m already cutting calories?
That’s it…nothing more.[/quote]
People are trying to help you, but we cannot provide any help if you do not give us any information. Everyone’s body is different and reacts differently to the types of diets we follow and the types of exercise that we do.
If you were able to provide age, height, weight, diet, and daily exercise then we would be in a much better position to help you. There is no just one simple answer yes or no. Have you stopped to think that maybe your metabolism is so bad because you have dropped your calories so low?
Or maybe its not your metabolism and your body may be in starvation mode because you’re calories are so low and it is not receiving the proper nutrition that it needs. By providing us with these simple things it becomes much easier for us to help you.
I apologize for coming off rude. That wasn’t my intention. I’ve been overweight since I was 10 years old, parents wanted to always overfeed me. When I got older I was interested in nutrition and exercise because I struggled with overeating.
I’ve taken courses at college on nutrition and have finally come to the realization that I have an eating disorder. I go to Overeaters Anonymous and I am finally losing weight and feeling much better. I know that might be embarrasing, but I’m doing something about it so I can be healthy.
I’m really calorie efficient, I was in the Army and I could max my pushups (80 in 2 mins) and sit-ups (80 in 2 min) and run 2 miles in under 14 mins, and I still had weight on me.
Here’s some of my stats:
Height: 5’ 8"
Weight: 196lbs
Overweight: 20lbs
Bone Density: Medium (Wrist method)
Certifications: National Exercise and Sports Trainers Association (NESTA)
Thanks for your help guys. Once again, I apologize if I came off rude to anyone.
I’m not a random guy who doesn’t know much about diet and exercise. I just wanted to get some opinions backed up with fact. I wasn’t meaning to be an a$$hole.
I think the best answer is that if I’m hungry at the end of the day and have only eaten 1600kcal but went on a 3 mile walk, I should eat another small, healthy meal.
If you’re only 20lbs overweight, then you should be doing much higher intensity cardio and lifting. At this point, your body is in such good condition that walking is very very easy for it to do… so it doesn’t burn crap for calories.
[quote]Xab wrote:
If you’re only 20lbs overweight, then you should be doing much higher intensity cardio and lifting. At this point, your body is in such good condition that walking is very very easy for it to do… so it doesn’t burn crap for calories. [/quote]
Yeah, you’re right about that! I feel like I want to start running again. I’ve definitely increased my stamina and being 20lbs lighter has helped. I was up at 220lbs.
Having good endurance doesn’t mean jackshit about having good body composition. I know plenty of Marines with high PFTs that look like complete shit.
Get stronger. Eat better. Those are the most important things.
What are you eating to hit that 1600 calorie mark?
[quote]CapnYousef wrote:
What are you eating to hit that 1600 calorie mark?[/quote]
SmartOnes Breakfast quesadilla 230kcal
lowfat Cheese Stick and applesauce for snack 110kcal
Turkey Burger for lunch with ketchup and mustard and an oroweat thin 300kcal
24 almonds and a lowfat cheesestick for snack 200kcal
3oz. Homemade beef jerky 120kcal
SmartOnes Dinner (Varies) 280kcal
Low carb Protein Shake w/lowfat chips and salsa 260kcal
skinnycow dessert 150kcal
TOTAL: 1650kcal
Holy wow. Dude, try cooking your own meals.
Check out www.Fitday.com to track your calories and macros.
I’d guess you’re getting way over 50% of your cals from carbs right now, and maybe 100 grams of protein a day?
You should eat real food. Why so much cheese? Not that good for dieting.
And dessert? Maybe sugar free jello, but 150 cals is a waste. Especially if your cardio is walking. That’s a long walk right there. I doubt you’re burning 300 cals in 4 miles, btw.
Seriously, eat more meat and eggs. Healthy fats too.
And vegetables? Just realized there are no vegetables… very little fiber too. That goes with the veggies.
Good job on eating frequently, that’s a great habit that a lot of people struggle with. So just sub out some of your choices with a lean meat and veggie, and you’ll be better.
Okay, last thing, why have a low-carb shake and eat chips and salsa with it? Seems counter-productive.
Sorry to just destroy your whole day there. Might just be an off day for an example. But to answer your question, once you set your calories for weight loss, don’t add meals to compensate for exercise. Defeats the whole purpose.
I’m not saying that 1650 cals is enough for you, but once you get to the right level, stay there.
If you’re hungry at the end of the day, that means you’re dieting. It’s normal. One reason it’s hard.
Check out this article: Strength Training, Bodybuilding & Online Supplement Store - T NATION
Use the calorie suggestion there, and hit some hardcore workouts. Walking isn’t going to cut it.
Best of luck, dude. Keep up the hard work, come back with any more questions. And listen to Hungry4more. He’s jacked and lean. Great combo.
[quote]calebj wrote:
I’m not a random guy who doesn’t know much about diet and exercise.
[/quote]
Looks like you are bud. Most of the the things you’ve written in this thread confirm that IMO.
Here’s a brief list:
You say you’re 20 lbs overweight. Over what weight? I’d love to obese and lean.
You eat 1600 kcal a day at 196 lbs. Unless you’re a shorter than average female(you’re not) this is counterproductive. Creating a deficit with high intensity training is a better than calorie restriction.
You walk 4 miles some days. Unless you have a need to keep your multi-mile endurance high this is counterproductive. High intensity circuits, interval training, and heavy resistance training are all more effective at creating additional energy demand than steady state distance exercise.
Unfortunately, you are both inexperienced and misguided.
Luckily the beginners section here is a good place to get re-oriented.
The forum is not a good place to start here on T-Nation.
Go to the beginners section and start reading the stickied threads.
I’m not going here anymore. I just wanted a question answered, not be criticized. Good grief. No one can speak unless you have an eating disorder like I do. None of you understand! I know what the hell I’m talking about. I do cook my food and eat fresh veggies and salads and make homemade lowfat enchiladas. I was just giving a sample menu. That’s not what I eat everyday. Don’t even bother posting because I’m not going to read it. I can do better on my own, I hate criticism-especially when it’s not constructive.
BYE!