Increased exercies= Increased calories?

[Bam Bam]

Hi, I've only posted on DF once, but I read it often. I started seriously exercising almost 4 weeks ago. I'm a 29 year old male, 5' 8". I weigh 241lbs (down from 262 when I first started). I went from 53" around my navel to 49". So I've been making gains.

I started out eating 2,000 calories. But I started exercising more, and I was getting hungry very quickly after eating. So I upped it to 2,100-2,400 calories a day (depending on my activity level and what my body is telling me).

Now I've started working out even more and more vigourous (sp?). On Mon, Wed, and Fri, and do a strength training routine consisting of jump rope for warm ups, 5x5 benches, 3x 5, dead lifts, 3x8 Military presses, 5x5 squats, and 5x5 bent over rows. Tues, Thur, and Sat, I do various cardio ranging from jump rope, to videos. I'm also staring to do things as opportunity permits at work (i.e. pushups when I have to go to the restroom, jump roping at break).

I've only increased to this level this week, and I'm absolutly ravenous. Often I'm hungry to very hungry, again, after 1/2 hr to an hr of just eating. I feel like my body is using up the food as fast as I put it in to it. So I'm contemplating raising my calorie level to 2,600 possibly even 3,000 depending on what people tell me here and the work load I'm asking of my body for that day.

I still have a lot of weight to loose (40-60 lbs). So I don't want to impead that. But I also want to give my body all the tools it need to be strong and endure the work load I'm putting on it. Any advice will be very helpful, thanks.

[cursor]

While increasing your caloric intake, what is happening with the progression of weights that you're lifting? What kind of changes are you seeing in your scale weight?

[Bam Bam]

My progress check day's are usually Saturday. But I weighed myself this morning just to see. The reason I checked this morning was because I was trying to do a week without using my fitday software. Just to see how I would do when I wasn't constanty monitering myself. I noticed that I wasn't as concious of what I ate or when I ate. So I decided to start using it again.

Well anyway. The scale said I had lost another 2 lbs, but my tape said I had gained an inch on my waist. Maybe I was sucking in my gut a little last time I measured, I don't know.

But my caloric intake has been from 2,100-2,400. So that many calories still allows for consistant weight loss, working out 3-4 times a week instead of the 6 I'll be doing now.

Also, I've noticed my weight lifting regeim is getting a little easier from one workout to the next. For instance last night (just for kicks) I was able to do 5X8 instead of 3X8 on my military press. I tried to do that last week and wasn't quite able too.

[cursor]

Originally Posted by Bam Bam

On Mon, Wed, and Fri, and do a strength training routine consisting of jump rope for warm ups, 5x5 benches, 3x 5, dead lifts, 3x8 Military presses, 5x5 squats, and 5x5 bent over rows. Tues, Thur, and Sat, I do various cardio ranging from jump rope, to videos.

What's the intensity level? For example, what weight are you using during your five sets of squats? How do those squats feel to you when you finish that last rep?

[Lady C]

Originally Posted by Bam Bam

I've only increased to this level this week, and I'm absolutly ravenous. Often I'm hungry to very hungry, again, after 1/2 hr to an hr of just eating. .

What is the quality of that food? High fiber and more protein tends to keep you satiated longer.

[Bam Bam]

I was hoping nobody would ask me that. I'm not very strong yet.

My squats are a 140lbs. I'm using two 70lb dumbells, becuase it's been too cold to use my bench/squat rack in the garage. I tried using a barbell but decided it was too dangerous. My deadlift are done using a barbell though.

The last rep on the last set is pretty shaky and I wouldn't be sure if I could get another one in. Acutally the last rep on most of my sets is pretty strenuous. However, my legs never feel like jello when I am done and walking around (which in the past has been a sign I've worked them real good).

Monday, half way through my third set of deadlifts, I felt the upper muscle in my right thigh give as I was bringing the barbell up from my starting posistion. I imediatly hit the floor. It felt like I had tore the muscle. I quit for the night, but I felt fine again after about 1hr. Last night, I was able to complete all three sets with no pain at all. I only include that information, because I think it demonstrates my muscles are getting the right nutrion and repairing well.

My upper body usually feels worked but I'm totally recovered by the time I wake up in the morning. I usually don't get DOMS in any muscle group. And if I do it's minor and is gone very quickly.

Usually within 24hrs I feel 100% again, although there has been exeptions.

[Bam Bam]

Originally Posted by Lady C

What is the quality of that food? High fiber and more protein tends to keep you satiated longer.

For example: Yesterday

I was late for work so I ate 2 granola bars, and an apple for breakfat

had a banana for a snack

a bowl of homemade vegetable and beef stew with a 3 1/2 or 4oz lean boneless porkchop for lunch

an oz of roasted peanuts for a snack

for dinner I had a lean pork loin with a 1/2 cup of garden salad and a baked potato. The baked potato had potato topping (stuff like bacos, seeds, etc in it) and a tblsp of margarine.

After my workout I ate a strait baked potato (with nothing on it all. I ate the skin and everything like I was eating an apple), and a 4.4 oz lowfat yogurt.

I still was hungry when I went to be about an hr later.


Today is my cheat day. But so far I've ate:

I was late again so again I ate 2 granola bars and an apple for breakfast

I had a chocolate glazed donought for a snack (remember it's my cheat day )

at lunch I ate 1 tuna sandwich with 4oz of tuna and a tblsp of miracle whip. I also had 5 triskut wheat crackers. The sandwich was made with regular sized whole grain bread.

A guy here at work just gave me a chick-o-stick that I've been munching on periodicaly. If you don't know what a chick-o-stick is, it's a candy stick made out of peanut butter, coconuts, and suger. This will be my last cheat snack for the day.

I have an apple on my desk for a healthy snack before dinner. It will probably be ate in about two hours.

I don't know what I'll be eating for dinner or what I'll eat for my post workout snack

[tim_mcf]

I was going to ask what Lady C asked. Hunger will really depend on WHAT you're eating, not just how many calories it is. For example, one McDonald's french fry has about as much calories as a great huge bowl of broccoli - guess which will make you more full?

[tim_mcf]

oops, sorry, you answered it before I had a chance to ask it

[tim_mcf]

[quote]

I was late for work so I ate 2 granola bars, and an apple for breakfat

So that's not a typical breakfast? (I hope) You need protein, healthy fat, and more healthy carbs. For instance, my regular breakfast is 3 egg whites, one whole egg, 1/2 cup of oatmeal with a tsp of brown sugar and 1/2 a banana. Takes 5 minutes to prepare.

had a banana for a snack

That's fine, but you also need protein and healthy fat. Add a scoop of whey mixed with skim milk and a dozen almonds.

a bowl of homemade vegetable and beef stew with a 3 1/2 or 4oz lean boneless porkchop for lunch

Sounds great! Especially if there's a lot of veggies in that stew.

an oz of roasted peanuts for a snack

There's your fat, (and a little protein) but you still need more protein and some carbs.

for dinner I had a lean pork loin with a 1/2 cup of garden salad and a baked potato. The baked potato had potato topping (stuff like bacos, seeds, etc in it) and a tblsp of margarine.

That's just about right.

After my workout I ate a strait baked potato (with nothing on it all. I ate the skin and everything like I was eating an apple), and a 4.4 oz lowfat yogurt.

Add a scoop of whey and some almonds.

I recommend that you read "Enter the Zone" by Dr. Barry Sears. You can probably find it at the library or on amazon.com used for as little as a buck. If you follow his recommendations, you will have a hard time choking down all the food you're supposed to eat and will still be losing fat.

[cursor]

Apparently you're using FitDay software to aid in your nutritional planning. That's great.

Originally Posted by Bam Bam

meal 1 – 2 granola bars, 1 apple
meal 2 – 1 banana
meal 3 – bowl of homemade vege/beef stew, 4 oz lean boneless porkchop
meal 4 – 1 oz of roasted peanuts
meal 5 – 1 lean pork loin with a 1/2 cup of garden salad & baked potato (tbsp of margarine)
||__workout__||
meal 6 – baked potato & a 4.4 oz lowfat yogurt

It would be helpful if you'd calculate the macronutrient breakdown per meal. Running through the exercise is pretty enlightening. Why don't you do that, then post the details? I'll check back and comment, if you like.

By the way, when during your workout day, do you exercise (between which meals)?

[Bam Bam]

My fitday software is on my home computer. So I'll have to get that later.

I workout after dinner usually around 8 or 9 PM. I go to bead around 11 (trying to make it 10 and workout around 7 or 8, but life makes that difficult)

[Bam Bam]

Cursor,
I do eat after I workout. Last night I ate a baked potato and yogurt. I posted that earlier, but for some reason it's gone.

Anyway, here is my Macro Nutrients for yesterday.

Fat 121g 41%

Carbs 255g 38%

Protien 137g 21%

I also forgot to include an egg role I had between Lunch and breakfast

[cursor]

You'll note that I changed my post above to reflect the position of your workout and the fact that you ate a baked potato after your workout (then I deleted the both my post and yours ... just to keep things clutter-free).

Yes, you definitely want to eat after your workout. It's at that point that your body has exhausted your energy stores (that is, if you really worked out )

It's good that you're spreading your nutritional intake across several meals during the day. By optimizing the caloric volume and the macronutrient balance of those meals you can optimize the fuel that your body sees.

Try reading through these references about meal plans and see if they make sense to you:

Creating a plan: workout & nutrition
Slimming Down
Workout Timing and Diet Tactics
Workout day vs nonWorkout day

[Bam Bam]

Thanks,
I really do appreciate everyones help. My wife went shopping tonight and I asked her to buy me some 1% Milk (I had been drinking 2%), and some sunflower seeds. I already have both almonds and peanuts. I be adding more of those things to my snacks.

Cursor,

I just browesed the links you gave me. I'm going to sit down now and start reading them. Thanks for all the time you took in helping me.