Calorie Question

[mmarrero5]

This probably belongs in another forum, but I wanted answers from women.

Just want an idea of how many calories you're eating on a workout vs. non-workout day.

Thanks!

[Luna Sea]

Depends on your weight, your goal weight, are you looking for fat loss, or are you looking to build muscle, and what program you are doing, and what your intensity level is.

One size doesn't fit all, if you're looking for exact numbers.

BUT, if you're looking for a GENERAL rule of thumb, I add between 200 and 500 calories to my intense workout days, to maintain my present weight. If you need to work on a deficit, you may not need to go that high.

*Edit*
200 to 500 extra is based on my weight of 170 pounds. You can work up or down from there based on your own weight and whether your goals are fat loss or muscle building.

[sugitha]

I want to build muscles for that what I have to do ?

[realcdn]

Originally Posted by mmarrero5

This probably belongs in another forum, but I wanted answers from women.

Just want an idea of how many calories you're eating on a workout vs. non-workout day.

I'm working on a fat loss goal, however, when doing NROL4W I primarily did 2150 on non-workout days and 2400 on workout days (both cardio and lifting ones). I started higher, but eventually did those levels from the last week of May (at 304.2 lbs) to the last week of August (at 274.6 lbs). I finished up just after that, although I changed my calories down slightly (2000, 2150 and 2300 for non-workout, cardio, and lifting days). It's all relative. I'd suggest starting close to what the book suggests and then adjust based on how your feeling and how you're progressing. Again, depending on your goals.

[photochick]

I want to build muscles for that what I have to do ?

Read the book.

There's a HUGE amount of nutritional information, including recipes and guidelines and formulas for calculating the number of calories you need, plus the amount of protein you should be consuming to build muscle.

.

[mmarrero5]

It just seems like a lot to me, calorie wise. I've lost 10 lbs in the past 3 months just by cutting calories. I would like to lose another 15 but would be just as happy to replace it with muscle. I'm just afraid that if I eat what the books states, I'll gain. My first workout was Sunday and I'm already up 1.5 lbs. Granted this could be water, but I haven't changed my diet except for adding more protein in the form of Whey. I watch my sodium and it's not TOTM either.

What gives?

[Luna Sea]

How often do you weigh yourself? I can fluctuate up to 3 pounds in a day, sometimes. And don't ask how OCD I was, weighing myself many times a day when I first started lifting, could have been 10 times a day, I'm so nuts.

So now I weigh myself once a week, every Sunday morning before eating. Go by how your clothes fit, rather than the scale weight. 1.5 pounds may just be water.