Post # 1
So I’m just starting week 3 of Jamie Eason’s Live Fit Trainer and I’m loving it so far!
I have been following her recommended diet almost to a T (only exception is that I’ve been eating 1 slice of a very clean brand of whole grain bread everyday instead of ezekeil bread, which is hard for me to find).
Well today I watched a video by Jamie Eason that’s on BodyBuilding.com and in it she recommends the following for figuring out your daily calories.
Step 1) Pick your realistic goal weight (accounting for muscle) and multiply it by 10
Step 2) Add 500 calories for workout days to this number. The result is how many calories you should apparently be consuming on activity days.
For me, this adds up to 1650 calories.
However, I just calculated my calories on workout days are around 1800!
Am I eating too much? My macros are pretty good (Protein:49%, Carbs:36% Fat:14%) and everything I eat is clean, but I’m worried I’m eating a bit too much.
Also, I have a protein shake after my workout, which is 130cals (part of the 1800 above). Should I be counting my supplements in my calorie count?
Post # 3
How much are you trying to lose? If you are just trying to maintain, then 1800 on a workout day is perfect. And yes, count your protein shake.
Post # 4
Also a good rule of thumb is, if you cut 500 calories per day, you should lose one pound per week.
Post # 5
The idea of how many calories should be consumed is so so tricky!
Are you losing weight? Are you taking measurements?
If you are seeing results, I’d stick with the 1800. It sounds like you’ve been eating very healthy. I would include your supplements as well since they are providing calories…
Post # 6
- Wedding: September 2014 - county fairgrounds
there’s an app you can get on androids or iphones called loseit and it’ll calculate your calories for you and help you count the calories and you can pick how much weight you want to lose each week and based on your weight lose it’ll adjust your calories for you, also it’ll factor in your activities and how many calories you burn for you
Post # 7
Actually, 1,800 is pretty reasonable for workout days, especially if you’re working out hard. There’s a lot of undereating that goes on WeddingBee fitness boards. Don’t fall into that trap! I think we’re so conditioned to hear that 1,200 is the minimum, so 1,800 sounds high.
Post # 8
idk, unless your like 5 foot tall that seems like way too little to me.
Post # 9
I’m not doing Jamie Eason’s LiveFit, but I started Stronglifts 5×5 a few weeks ago and follow the nutrition info from the New Rules of Lifting for Women. I eat 1700-1800 on workout days and 1600-1700 on non-lifting days. I’m basically at my goal weight though, so I’m just focusing on building muscle and losing fat rather than losing weight. So depending on how close you are to your goal, then I think 1800 is fine. Got to fuel your body for the hard workouts!
ETA: I definitely count my protein shake after lifting as part of my calories. That’s usually the only difference between the calories on the lifting and non-lifting days.
Post # 10
@Boston Bee: I’m currently 140lbs and would like to be closer to 120lbs… but my real goal is to look like a fitness model 😉 the number on the scale isn’t really my main focus, but I’m sure it will go down as the program chugs on.
Actually I realize now that Jamie’s meal plan doesn’t include sups at (she talks about taking sups in her video but then when you get down to what she recommends you eat every day she doesn’t mention how they fit in). If it wasn’t for my 130cal protein shake I’d be much closer to that 1650 calorie recommendation. Should I be eating less to accomodate for the protein shake? This is extremely confusing :
Post # 11
What do you mean by supplements? If you are talking about like vitamins – they don’t have calories so you really don’t need to worry about those from a calorie perspective.
As far as how many calories you should consume, I think there is a tendency to underestimate. I really like this site for an estimate: http://www.health-calc.com/diet/energy-expenditure-advanced. It gives me about 2300 for days I don’t exercise. I then subtract 500 cals from that to estimate losing 1 lb/week so I should be around 1800 cals/day. Workouts I treat as a “bonus” and as a balance to the one or two 2500 calorie days I have on weekends. If you are sticking religiously to your calorie goal even on weekends and “cheat” days then you should probably consider bumping up your calories on workout days (or the day after a workout day – that’s when I am the hungriest! haha). This is the system that works for me.
I think trial and error plays an important role here though! Make a reasonable guess and stick to it for several weeks and see what happens. Be patient with yourself and you can always adjust as you go!
Post # 12
I think 1800 is good, and PPs have explained why! Honestly, do it for a few weeks and see how you feel. If you’re always hungry, you’ll need more, if you don’t lose pounds/inches, then you may need to eat less. It’s always an experiment because everyone’s body is different! Good luck!
Post # 13
@abbie017: I’m definitely never hungry lol! I get a little peckish right before my next meal, but I haven’t been really hungry since I started this diet lol.
Post # 14
@phillygirl629: wow, that link is great!
unfortunately as I suspected, my basal rate is only 1300 and since I spend a lot of my day at work on the computer and don’t have kids to chase or a big house to clean, my non-work out days dont leave any room for error.
with that in mind, it’s really all about your body and how much muscle you have. i have a naturally small frame and if i ate 1600 on ANY day, it would be too much for me. read: small doesn’t mean skinny or in shape
Post # 15
@nushka: I hear you there! There is definitely room for the numbers to vary I think depending on your body composition. I think there are tests you can have done on your body to get a more accurate number. From what I understand, there are also heart rate monitors like the body bugg that are effective in using your stats and heart rate over the course of the day to estimate your burn.
Post # 16
@phillygirl629: That calculator says that my “base” is currently 1,432 and my total expendeture is 2339. (this will probably change next week when I ad 4 30 minute medium intensity sessions of cardio to my weekly workouts).
I’m not sure what these numbers mean…? I guess since I am eating roughly 1800 on workout days, I’ve got a deficit of approx 500 so I’m good lol?