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TOPIC: Over exercising and undereating

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March 28, 2012 9:07 PM
So my recommended calorie intake for the day is 1500 but because I am so active I usually gain around 2500-4000 calories through exercise. Am I seriously supposed to eat that much? I've been losing weight steadily but I don't want to crash. I'm having problems some days just eating the 1500 especially since I forget to eat meals some days because I'm so busy. Is it bad to have a deficit of over 2500?
  18188291
March 28, 2012 9:39 PM
If you're using the MFP guidelines to gauge the amount of Calories gained through exercise be aware that they are a rough approximation. I generally only apply about half to 2/3 the Calories that MFP recommends for a given exercise - depending on how hard the exercise felt to me.

Really, though, let your body guide you. If you really have a 2500 Cal deficit, you'll be STARVING. If you keep it up, you'll start to feel listless the next day. You may have insomnia. (Personally, anything over about an 800 Cal deficit keeps me up all night until I eat.) If you're not experiencing these symptoms, you're probably overestimating your exercise calories burned.

However, if you find that you DO need those calories and are having trouble eating enough to get them raise the Calorie density of the foods your eating. Look at supplements like protein bars and drinks. Eat nuts and fats. (Notice that your macros go up as well when you add exercise, so you can eat more fat and still stay within guidelines.)
  9981220
March 28, 2012 9:40 PM
first ... what are you doing to burn 6000 calories?
second ... ahhh ... i would think you entered something wrong in your mfp profile to get 1500 calories, but YES you need to eat more.
  5362448
March 28, 2012 9:41 PM
Could you give an example of how you've gotten to a deficit of 6000 calories in one day? That sounds like a lot of exercise.
March 28, 2012 9:41 PM
QUOTE:

Yes I'm genuinely curious! Today I had a deficit of over 6000 calories I'm worried that even if I eat all my recommended that I'm burning too much and it may cause problems. There is no need to be snarky.

What in the world are you doing to gain 6000 Calories? 7500/day is in marathon-runner territory.
  9981220
March 28, 2012 9:41 PM
I don't understand how you can burn that many calories... Es-plain, Lucy.
March 28, 2012 9:42 PM
QUOTE:

Really, though, let your body guide you. If you really have a 2500 Cal deficit, you'll be STARVING. If you keep it up, you'll start to feel listless the next day. You may have insomnia. (Personally, anything over about an 800 Cal deficit keeps me up all night until I eat.) If you're not experiencing these symptoms, you're probably overestimating your exercise calories burned.



i agree ... you are probably overestimating your exercise calories burned
  5362448
March 28, 2012 9:43 PM
QUOTE:

I don't understand how you can burn that many calories... Es-plain, Lucy.


LMBO ... exactly ... i guess not impossible ... but highly unlikely!
  5362448
March 28, 2012 9:43 PM
I tilled a eight foot by eight foot patch of garden (hoeing, shoveling, and watering) for 3 hours, mowed my lawn using an old fashioned hand mower for 2 hours, then edged it, and swept the walk. I then went to the gym and did 2 hours on the elliptical and 1 hour 15 mins doing water jogging with resistance weights.
  18188291
March 28, 2012 9:44 PM
QUOTE:

Could you give an example of how you've gotten to a deficit of 6000 calories in one day? That sounds like a lot of exercise.


^I'm curious about this too. 6000 seems insanely high. I would assume that you would be blacking out from lack of nutrition. I think you're calculations must be wrong somewhere along the line
Edited by Package02 On March 28, 2012 9:44 PM
March 28, 2012 9:44 PM
Gosh, that was a bit rude.
Op is asking a genuine question.

Anyway, I'm wondering if you use a HRM. That's a lot of burn you're doing.
If you are then I don't know how to answer you.
Trying to eat 6000 cals + seems way too hard.
Hopefully someone with more knowledge than me will come along.
Good luck, hope you can work this out.
  10198124
March 28, 2012 9:44 PM
QUOTE:

So my recommended calorie intake for the day is 1500 but because I am so active I usually gain around 2500-4000 calories through exercise. Am I seriously supposed to eat that much? I've been losing weight steadily but I don't want to crash. I'm having problems some days just eating the 1500 especially since I forget to eat meals some days because I'm so busy. Is it bad to have a deficit of over 2500?


Unless you have a fitness-related job, I don't see how you can be too busy to eat, but not to work out that much :-\ One solution is to cut down on exercise time to make more time for eating.

There are also things you can add to meals to bulk up cals such as flaxseed, or nuts. Or even a few tablespoons of peanut butter should help.

I'd love to know what workouts you're doing though! I totally wouldn't mind having your problem :P
March 28, 2012 9:45 PM
Maybe open your diary so we can better help??
March 28, 2012 9:47 PM
i was going to suggest opening your diary ... but i didnt want to be rude or snarky
  5362448
March 28, 2012 9:47 PM
...not to be the 'glass is half empty' type, but i highly doubt you burn over 2500 in any given workout session (unless it's marathon day, etc...).
March 28, 2012 9:48 PM
QUOTE:

...not to be the 'glass is half empty' type, but i highly doubt you burn over 2500 in any given workout session (unless it's marathon day, etc...).


ditto this ^^^
  5362448
March 28, 2012 9:49 PM
are you SURE you're not getting kilojoules and calories mixed up?
March 28, 2012 9:50 PM
QUOTE:

I tilled a eight foot by eight foot patch of garden (hoeing, shoveling, and watering) for 3 hours, mowed my lawn using an old fashioned hand mower for 2 hours, then edged it, and swept the walk. I then went to the gym and did 2 hours on the elliptical and 1 hour 15 mins doing water jogging with resistance weights.


Is that a regular day of activity for you? If so, I'd up my activity level on here to the maximum amount (if you haven't already) and just log the gym activities (ensuring you net at least 1,200 calories for the day, too). If this a one-off occurrence and you're 100 per cent sure you burned all 6,000 calories (by using an accurate heart rate monitor and not just the MFP database), then log it in and eat all the ice cream, peanut butter and cheese you can muster! Or send them to me... I'll eat them.
March 28, 2012 9:51 PM
QUOTE:

I tilled a eight foot by eight foot patch of garden (hoeing, shoveling, and watering) for 3 hours, mowed my lawn using an old fashioned hand mower for 2 hours, then edged it, and swept the walk. I then went to the gym and did 2 hours on the elliptical and 1 hour 15 mins doing water jogging with resistance weights.


Is this sort of a typical day for you? If you, I'd just set your physical activity to very active and then just log the gym workouts. It will probably be more accurate.

If you're still having trouble after that, my last statement still stands. Cut back on the workouts and make more time to eat!
March 28, 2012 9:52 PM
QUOTE:

QUOTE:

I tilled a eight foot by eight foot patch of garden (hoeing, shoveling, and watering) for 3 hours, mowed my lawn using an old fashioned hand mower for 2 hours, then edged it, and swept the walk. I then went to the gym and did 2 hours on the elliptical and 1 hour 15 mins doing water jogging with resistance weights.


Is that a regular day of activity for you? If so, I'd up my activity level on here to the maximum amount (if you haven't already) and just log the gym activities (ensuring you net at least 1,200 calories for the day, too). If this a one-off occurrence and you're 100 per cent sure you burned all 6,000 calories (by using an accurate heart rate monitor and not just the MFP database), then log it in and eat all the ice cream, peanut butter and cheese you can muster! Or send them to me... I'll eat them.


Jinx tongue
March 28, 2012 9:52 PM
If the human body can only lose so much fat a day before it hops over to burning protein, why are you killing yourself?
  7369177
March 28, 2012 9:52 PM
QUOTE:

QUOTE:

I tilled a eight foot by eight foot patch of garden (hoeing, shoveling, and watering) for 3 hours, mowed my lawn using an old fashioned hand mower for 2 hours, then edged it, and swept the walk. I then went to the gym and did 2 hours on the elliptical and 1 hour 15 mins doing water jogging with resistance weights.


Is this sort of a typical day for you? If you, I'd just set your physical activity to very active and then just log the gym workouts. It will probably be more accurate.

If you're still having trouble after that, my last statement still stands. Cut back on the workouts and make more time to eat!


Umm, jinx? I's buys me a coke... one two three four five six...
March 28, 2012 9:53 PM
QUOTE:

QUOTE:

QUOTE:

I tilled a eight foot by eight foot patch of garden (hoeing, shoveling, and watering) for 3 hours, mowed my lawn using an old fashioned hand mower for 2 hours, then edged it, and swept the walk. I then went to the gym and did 2 hours on the elliptical and 1 hour 15 mins doing water jogging with resistance weights.


Is that a regular day of activity for you? If so, I'd up my activity level on here to the maximum amount (if you haven't already) and just log the gym activities (ensuring you net at least 1,200 calories for the day, too). If this a one-off occurrence and you're 100 per cent sure you burned all 6,000 calories (by using an accurate heart rate monitor and not just the MFP database), then log it in and eat all the ice cream, peanut butter and cheese you can muster! Or send them to me... I'll eat them.


Jinx tongue


JINX ON THE JINX?! Holy Toledo.
March 28, 2012 9:53 PM
I'm a stay at home mom with two very active boys and finding time to eat is hard because I'm always running to do something for them. Yesterday for example I spent from 12 till 5 at three different Dr. appts. Then at 5 when my hubby got home I rushed off to get my 3 hours in at the gym. So I completely missed supper. In the mornings I'm up getting breakfast for the kids and their clothes and baths and general house cleaning before dropping my son off for pre-school and then running to afternoon appointments. I don't really get hungry during the day (which is what led to being overweight) and I would eat late at night. But I'm trying to change that so that I don't eat 5000 calories a night. My oldest son eats at pre-school for lunch and my youngest son eats baby food so I don't usually cook lunch and I forget to eat it because I'm taking my son to school and my little guy takes a nap then as well so I'm rushing to feed him and put him to bed and then I'm rushing to do what needs to be done before he wakes up.
  18188291
March 28, 2012 9:54 PM
QUOTE:

I tilled a eight foot by eight foot patch of garden (hoeing, shoveling, and watering) for 3 hours, mowed my lawn using an old fashioned hand mower for 2 hours, then edged it, and swept the walk. I then went to the gym and did 2 hours on the elliptical and 1 hour 15 mins doing water jogging with resistance weights.

IME, the less "traditional exercise" and the more "good, old-fashioned work" an activity, the worse the MFP estimates are going to be - especially as they stretch out into an entire day. It's pretty good at knowing what to give you for an hour jog or elliptical, but is just making WAGs for gardening, mowing, etc. I always edit those kinds of activities down to at least half of what MFP recommends. For instance, I spent 7 hours yesterday building a fence - digging post holes, carrying 80 lb bags of concrete, hauling lumber, etc - and gave myself 1500 Cal for the whole thing.
  9981220

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