Ask Scooby - The Friendly Home Fitness And Bodybuilding Forum > Fitness, Sports and Losing Weight > Cardio and Losing Weight (Moderators: Danny, HerrKaputt, RTalons, fin) > 

Calories burned during workouts

Pages: [1]   Go Down
« previous next »
Print
Author Topic: Calories burned during workouts  (Read 193 times)
mihaivp
Applying Gnome


Reputation Power: 1
mihaivp is starting out.
Posts: 45


View Profile Awards
« on: January 31, 2012, 02:12:58 AM »
Hello. I've been working out for about a month now (one month ago I started keeping a journal of what I eat and my progress) and since then I've been at a steady 96 kg.
I've noticed strength and muscle gains, I also dropped about 1-2% of my body fat, but I would like to loose fat a little bit faster. Now .. to get to my question:

- I do weight lifting about 2.5 - 3 hours a week (not the most hardcore weightlifting, but I do work my butt off)
- I do medium intensity cardio 3 - 4 times a week (35 minutes sessions)
- I used the calories calculator from scooby's website ( http://scoobysworkshop.com/calorie-calculator/ ) : I am 192 cm tall, 96 kg, 25 years old.
   If I set it to 3 - 5 hours a week moderate exercises my TDEE is 3365
   If I set it to 1 - 3 house a week light exercises my TDEE is 2985
I've been eating around 2700 - 2800 and my overall weight has been 96 kg for a month now.

So .. my questions:
1. How many calories (roughly) does weightlifting burn as opposed to cardio ?
2. With my current workout should my TDEE be 3365 or 2985 ? Should my calories intake from a only cardio day differ from a only weightlifting day ?
3. If eating 2700 - 2800 calories has kept me a steady weight and I also noticed muscle gains and fat loss, if I drop to 2500 - 2600 calories per day do I risk burning off a bit of muscle ?

Sorry for the long post.
Any help is appreciated,
Thanks Smiley
Logged
Uglok
Übergnome
****

Reputation Power: 33
Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!
Posts: 4605

All I know is that I know nothing.

  • Awards Member of the Month Winner Given for tirelessly and competently discussing and answering questions. Given for excellent postings explaining ideas and concepts.

    • View Profile Awards
    « Reply #1 on: January 31, 2012, 02:45:04 AM »
    Several points:

     - Weightlifting (depending upon intensity) is thought to burn 200-400 Calories per hour. Of course an intensive circuits-type training session with weights may burn more, extra heavy low rep strength training less etc. 300/hr is a safe approximation though

     - I would suggest you use the higher TDEE.

     - I would also suggest that as you are doing well on your current calorie intake, that you keep it. Evidently you find it sustainable and are continuing well - give it another month and monitor progress then. Try not to concentrate on the calories too much (as a rough guide is fine), but more on the outcomes; are you losing weight? Is the weight lost fat? Are you gaining fat? Are you gaining muscle? Are you still feeling great and energised, or low-energy and lethargic? And so on......
    Logged
    Uglok

    - My Routine/Diary -
    mihaivp
    Applying Gnome


    Reputation Power: 1
    mihaivp is starting out.
    Posts: 45


    View Profile Awards
    « Reply #2 on: January 31, 2012, 03:18:36 AM »
    Thank you for your answer.
    From what I've mean measuring so far (using a skin fold caliper and a measuring tape) I've been loosing fat. I've also noticed strength gains and some muscle gains.
    In terms of how I feel: I feel great, no loss in energy and other stuff like that.
    The only thing I wanted to find out is if I could loose weight a little bit faster, since for over a month now my scale weight hasn't changed at all
    Logged
    Uglok
    Übergnome
    ****

    Reputation Power: 33
    Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!
    Posts: 4605

    All I know is that I know nothing.

  • Awards Member of the Month Winner Given for tirelessly and competently discussing and answering questions. Given for excellent postings explaining ideas and concepts.

    • View Profile Awards
    « Reply #3 on: January 31, 2012, 03:39:45 AM »
    I still say give it a month.

    The first two months if you have improved lifestyle as well as diet (e.g. working out/cardio) then you can expect weight to fluctuate or remain about the same as your body adjusts to the increased workload by thickening connective tissues and building muscle. By all means you could try losing another 200-300 Calories but I think it would be better to wait another month first as I would have thought changes to weight would have started by then.
    Logged
    Uglok

    - My Routine/Diary -
    mihaivp
    Applying Gnome


    Reputation Power: 1
    mihaivp is starting out.
    Posts: 45


    View Profile Awards
    « Reply #4 on: January 31, 2012, 04:17:28 AM »
    Ok. Thank you for your help.
    I think I'm gonna reduce my calories intake with 200 cals or so and see how that turns out
    Logged
    Pages: [1]   Go Up
    Print
    « previous next »
    Jump to: