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Mbauer21 · Joined: 01 Jan 1970 Posts: 42

SOOOO tomorrow I have cardio day. I am doing elliptical at 100% intensity 10 inclined, I usually do this when I do "slow" paced cardio. and then I do 15 min HIIT. Im confused tho bout what should be my post work out?? I usually just take a protein shake....should I include my sugary cereal treat??? another thing. On lifting days I eat bout 1900cals, I KNOW that If im doing cardio I need to refuel my body, would 2100 be okey?

could eating 1900 cals cause muscle loss???

swanso5 · Posted: Sat Oct 25, 2008 4:42 am Post subject:

you should be eating more on wt days then cardio days..avoid the sugary treat if you can or only have 1 of them (breakfast or post training - i'd go post training)

Mbauer21 · Joined: 01 Jan 1970 Posts: 42

oooo...sooo on cardio days even if its high intensity I dont have the sugary treat??? and exactly how many cals should I be eating without gaining fat nor risking lossing any precious muslce I mite have there! lol . according to the 655+9.6*weight in kg)+(1.7*height in cm)- (4.7*age) my bmr is 1370 .

swanso5 · Posted: Sat Oct 25, 2008 11:09 pm Post subject:

eat the same as wts day but without post training meal

SarahPT · Joined: 09 Sep 2006 Posts: 603 Location: Western Maine

The answer to that question in part depends on what your goals are. You gave a lot of info, but not about what you want, weight gain, weight loss, improved fitness?

Mbauer21 · Joined: 01 Jan 1970 Posts: 42

opps sorry about that...well my goal is to build muscle while at the same time achieving fat loss. I know that both are totally different and to gain muscle you need to eat more and lose fat eat less, but then again muscle gains=fat loss. ALSO, endurance is important for me. I like to run and what not. So I am just wondering what would be a good caloire deficiet or if so increase but that wont lead to fat gains. Im 20. 5'6 and 125lbs just in case!
thanks!! Very Happy

DianaB · Joined: 05 Jul 2007 Posts: 714

Mbauer21 · Joined: 01 Jan 1970 Posts: 42

That was an interesting article, thanks DianaB! It deff makes sense. I do eat every2-2.5hrs. So, should I try a 2000 cal diet for starters?? (125X16). I was surprised, in a way, when Berardi said something bout training girls who were 105lbs and eating 1800cals which is a lil less than what I eat now

SarahPT · Joined: 09 Sep 2006 Posts: 603 Location: Western Maine

You may want to try a small calorie increase. Often times eating more can be very beneficial. I'm 113 pounds and I eat 3000 cals a day. I've always got fuel in the tank for my workouts.

Mbauer21 · Joined: 01 Jan 1970 Posts: 42

You mean to slightly increase 2000cals? Yea the article DianaB posted talked about that, and it made sense. What Im doing right now is something like this...breakfast I have oatmeal with egg whites etc...but to make it short I eat oats , ezekiel bread, or fruit earlier during the day and then for later I have vegs and solid protein but sometimes find it hard to reach my cals since vegs are low in cals , but whenever I get hungry I EAT, I never let myself go hungry...today Ive been having small meals every two hrs. It was my day of from the gym too...

DianaB · Joined: 05 Jul 2007 Posts: 714

Just up your calories slowly and see how things go. It's a very individual thing and will be dependent on your activities/level and present muscle mass. If you look for calorically dense foods it's easier to put in the numbers, i.e nuts, raisins, avocado, coconut/olive/peanut oils. Or drink your food, for example as soon as I wake up I have a protein shake with cottage cheese and peanut butter and Greens+. Looks disgusting but tastes pretty good. After I shower and get ready, I eat breakfast. This alone adds about 300 cals to my day.
Just go slow and keep records of what you eat, everyone processes macros differently.

Mbauer21 · Joined: 01 Jan 1970 Posts: 42

Yea it deff is a very individual thing...ill tweak it around...Right now I just ate tilapia with olive oil with lentils with a cup of brocoli and green beans OH and 1/4 of cottage cheese...YUM...
but thanks alot for the advice! Very Happy

Boss Man · Posted: Sat Nov 01, 2008 6:35 pm Post subject:

Have Low Fat Cheese instead, better protein, and less Fat.

Okay being Less Fat, you will lose calories, but the extra Protein should compensate, then if you need to, just increase the Carbs slightly in the meal, and that will get it back on track.

Mbauer21 · Joined: 01 Jan 1970 Posts: 42

Yea I always have fat free cottage cheese...I was wondering, when you go low carb (no more than 70g carbs per se) for a day or two do you increase fat intake?

Boss Man · Posted: Sun Nov 02, 2008 5:32 pm Post subject:

Low Fat Cheese is actually better than Fat Free or Low Fat Cottage Cheese, simple because although it has 2g saturates per roughly 100g, you have 2g unsaturaets too, and the Protein content is better.