Am I Overtraining?

RE: Am I Overtraining? (Buddybot111)

Tue, 24 Jun 2008 21:08:18 GMT

I eat 1750 calories at a ratio of 50% prot, 30% fat, 20% carb. This is split between 5 meals. The details of exactly WHAT I'm eating are available daily on my Fitday profile (http://www.fitday.com/WebFit/PublicJournals.html?Owner=mcFreid) as I keep everything I eat logged and recorded.

RE: Am I Overtraining? (boomersooner1331)

Tue, 24 Jun 2008 20:46:10 GMT

ORIGINAL: Buddybot111

Yeah I've done the calculator thing many times. They all basically say the same thing that I should be eating 2000-2100 calories to get a 500 calorie cut. Problem is I've tried that for 2 weeks, gained weight, posted it on the forums and was told simply that if I'm gaining weight it means I'm eating above maintenance. So, I cut down to 1750.

i don't think you've posted your diet yet, it'd be nice to see that so maybe we could look at it and see if there's something in there that probably shouldn't be.

i guess if you're only counting calories and that's not working, try cutting the carbs and sugars by alot.

a diet you might want to look in to if you're really dedicated would be the keto run. it's basically very little carbs, alot of protein, and alot of fats. but it's large weight loss. that might be taken into consideration

but it'd be nice to see a diet

RE: Am I Overtraining? (Buddybot111)

Tue, 24 Jun 2008 20:39:45 GMT

Yeah I've done the calculator thing many times. They all basically say the same thing that I should be eating 2000-2100 calories to get a 500 calorie cut. Problem is I've tried that for 2 weeks, gained weight, posted it on the forums and was told simply that if I'm gaining weight it means I'm eating above maintenance. So, I cut down to 1750.

RE: Am I Overtraining? (boomersooner1331)

Tue, 24 Jun 2008 20:27:12 GMT

you;re right. now you need to find your TEE and add them together for a final number.

RE: Am I Overtraining? (Buddybot111)

Tue, 24 Jun 2008 19:59:37 GMT

boomersooner1331: isn't that my BMR? So shouldn't it multiplied by my activity factor (which I believe is around 1.5) before getting a defect. The reason I'm saying this is basically your suggesting I eat less than what I'm currently eating which seems contradictory to what everyone else says.

RE: Am I Overtraining? (MDClifter)

Tue, 24 Jun 2008 18:10:25 GMT

Your program looks fine to me bro. I went from just under 210 to about 165 (where I've kinda been maintaining) in about 4 1/2 months. My energy levels definately dropped from being on a caloric deficit. It just goes with the territory. As long as you are still hitting it hard during your workouts I wouldn't worry about it too much. Once you are done losing the weight you feel like you need to lose then you can up the calories to your maintance point and your energy levels should come back. For the time being caffeine is your friend (unless you don't react well to stimulents or feel like you can do w/o it).

One suggestion I would make is that if you are down to 148 and still can't see your abs you might want to think about adding some lean body mass for a little while and then cutting again. Will make it easier and I think you'd look better as well. I think trying to maintain under 140lbs. would just be hell as far as how little you'd have to take in.

RE: Am I Overtraining? (boomersooner1331)

Tue, 24 Jun 2008 16:15:46 GMT

that's the minimal amount of calories you need a day. so if you're interested in losing fat, you need to eat alittle less cals per day than that (even though thats not alot)

eating small meals every 2,3, or 4 hours will keep you from feeling hungry

RE: Am I Overtraining? (Buddybot111)

Tue, 24 Jun 2008 15:31:38 GMT

Weight (in lb): ~149
H (in inches): 60
A: 18

I converted it to the correct units and got this:
66.5 + (931.25) + (762.46) - (121.95) = 1,638.26

RE: Am I Overtraining? (boomersooner1331)

Tue, 24 Jun 2008 13:38:39 GMT

here:

daily caloric needs calculation.

66.5 + (13.75 x W) + (5.003 x H) - (6.775 x A)

W = Actual weight in kg ( weight in lb / 2.2 = weight in kg)
H = height in cm (height in inches x 2.54 cm = height in cm)
A = age in years

that's the most accurate. let me know why your number is after that calculation.

something you could do is just drop the amount of carbs you eat to a lower number

RE: Am I Overtraining? (Buddybot111)

Tue, 24 Jun 2008 03:56:09 GMT

I've tried the calculators to estimate how much calories I should eat and they all recommended like mee4414 said around 2000-2200 calories (which is after cutting 500 from maintance). I tried that for my first two weeks (you can actually see this on my Fitday profile) and gained weight. Now, I have heard that it takes your body time to adapt to an increase in calories... But, after 2 weeks I was still gaining weight and the idea of continually gaining weight truly scared me after I spent so much time losing it.

RE: Am I Overtraining? (boomersooner1331)

Tue, 24 Jun 2008 03:22:31 GMT

ORIGINAL: trubeginner

ORIGINAL: mee4414

more cals bro you should b getting 2000 minimum

I don't agree.

His main concern is to lose fat, not to build muscle. So, 1750 could be a fair number, depending on his activity level.

he needs to calculate his dialy caloric needs to find out how much he needs to eat.

RE: Am I Overtraining? (trubeginner)

Mon, 23 Jun 2008 21:21:44 GMT

ORIGINAL: mee4414

more cals bro you should b getting 2000 minimum

I don't agree.

His main concern is to lose fat, not to build muscle. So, 1750 could be a fair number, depending on his activity level.

RE: Am I Overtraining? (mee4414)

Mon, 23 Jun 2008 19:12:35 GMT

more cals bro you should b getting 2000 minimum

RE: Am I Overtraining? (Buddybot111)

Mon, 23 Jun 2008 18:48:55 GMT

I sleep on average 7.5 hours per night. I've tried to sleep more because I suspected it as the culprit as well, but my body seems incapable of staying asleep much longer than that.

SouLja are you sure its the cardio? I used to do just HIIT for awhile but started adding the cardio because I wasn't seeing the weight loss results I wanted. Doing a combination of both seems to be working best for me. Also I tried the eating more thing as well. I did a 2000-2100 calorie diet for around 1-2 weeks before cutting down to 1750. The problem, even though the calculators recommended a that 2000-2100 calorie diet for a 500 calorie cut for my daily routine, was that I was at best maintaing and at worst gaining some weight on that diet. Since then a cut of 1750 has been more reliable, though still fairly slow at around .25 pounds per week, in losing weight.

RE: Am I Overtraining? (SouLja)

Mon, 23 Jun 2008 18:41:04 GMT

No. Reduce your cardio and leave it only at HIIT. Replace the rest of the cardio days with training. And eat more. Stick to foods that control your insulin level and don't spike it unless you need to i.e. after a workout.