[Psychoholic]

How are you calculating calories burned in a given workout and activity?

[JJ_Sungirl]

Hi Rad!

I don't blame you for wanting to get going on your bulk. Your body prolly needs a break from your cut, for more than a weekend Can't wait to see the final pics!

[A.FreeRadical]

Originally Posted by Psychoholic

How are you calculating calories burned in a given workout and activity?

Hi Chris,

For the elliptical and the inclined treadmill, I use the machine calculated calories. This is probably inflated, but for me, it is just a reference number to compare one day to the next. For the Body Blast classes, I am guessing 600 calories. I know that that class is a lot harder than either the elliptical or the inclined treadmill for one hour. I don't calculate calories burned for my lifting workout, because I know that I burn about 2500 calories per day including my workout. (yeah, I know, that is low, but I am an old guy and my body is pretty efficient with the metabolism.)

Yesterday I ate 2500 calories (my normal metabolic burn without cardio) and I actually burned 3729, (with cardio) for a 1228 deficit for the day. Is that exactly right? I don't know, but I do know if I have a consistant 1000+ deficit (using the numbers above), I will lose 1-3 lbs per week. There is no way that I could eat 1500 calories per day with no cardio for a 1000+ calorie deficit without going into starvation mode.

I hope this makes some sense to you.

*

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Hi Rad!

I don't blame you for wanting to get going on your bulk. Your body prolly needs a break from your cut, for more than a weekend Can't wait to see the final pics!

My body has lots of needs.

I am being real good this week. I want to get over this cutting stuff.

My plan is for a clean bulk, I will cut back to a 5 day per week split, some cardio (probably elliptical) with 2 leg days per week (no cardio on those days). One leg day will be strength training (powerlifting style) and the other will be isolation exercises (bodybuilding style). The other three days will be Back, Chest and Other. Why? My legs are lagging my upper body.

I really would like to get some balance and flexibility training in there too.

*

[A.FreeRadical]

I burned 300 calories on the elliptical cross trainer.

Squats, 2 x the bar x 10, 1 x 135 x 10, 1 x 185 x 8, 2 x 225 x 6
Leg Press Sled, 1 x 180 x 12, 1 x 270 x 8, 1 x 360 x 8, 1 x 450 x 6 {PB}

It was really hot in the gym, so I called it quits for lifting.

I burned another 300 calories on the inclined treadmill.

Tomorrow is Shoulder Day.

*

[Psychoholic]

I figured you would be the man to ask, and I was correct. =)

I'm trying to get my diet more dialed in than it has been (of course eating pizza last night didn't do well for me, but I added a few extra minutes on my cardio this morning and will add 5 minutes per day for the rest of the week to try and make up for it). Over the past 2 weeks (ending this past sunday) I have been doing about 2.5 lbs a week, and for someone who is still 20% bf, that is pretty solid, so I'm going to try and maintain that pace for another 3 weeks and then recalculate my calories. I'm shooting for 2500 a day as it is.

Got any new recipes you'd like to share with the class young man?

[JJ_Sungirl]

Originally Posted by A.FreeRadical

I really would like to get some balance and flexibility training in there too.

*

Have you been neglecting your slippery yoga? Oh and for the sake of comparison, check out this site on calories burned doing cardio:

http://exercise.about.com/od/fitnesstoolscalculators/
Click on the calorie calculator link

[A.FreeRadical]

Originally Posted by Psychoholic

I figured you would be the man to ask, and I was correct. =)

I'm trying to get my diet more dialed in than it has been (of course eating pizza last night didn't do well for me, but I added a few extra minutes on my cardio this morning and will add 5 minutes per day for the rest of the week to try and make up for it).

I don't know how much, or what type of pizza that you ate, but a Red Barron Pepperoni frozen pizza has 1788 calories. A slice is 300 calories, which is more than my typical meal and not as satisfying. For this reason, I almost never eat pizza. When I do, it is a special occassion and then I eat only one piece.

Originally Posted by Psychoholic

Over the past 2 weeks (ending this past sunday) I have been doing about 2.5 lbs a week, and for someone who is still 20% bf, that is pretty solid, so I'm going to try and maintain that pace for another 3 weeks and then recalculate my calories. I'm shooting for 2500 a day as it is.

That is a good rate of fat loss. Do you do refeeds (not cheat meals, but wholesome food in quantity) once or twice per week? I find that that keeps me on track. It gives me something to look forward to and it helps in avoiding the "plateau".

Originally Posted by Psychoholic

Got any new recipes you'd like to share with the class young man?

I some of my everyday recipes in the Recipe Forum. My diet isn't as varied as I would like on a cut. I eat 6 egg whites and brown rice (the type of brown rice varies from week to week) for breakfast each day. Oatmeal w/blueberries and cinnamon pre workout. I have a protein shake with 2 scoops and water during cardio and my workout. Post workout, I eat a chicken breast or tuna salad. Dinner varies a good bit. Chicken, fish, lean beef with salad and/or fibrous veggies. My before bed treat, if I am still hungry, is plain, fat free yogurt with berries (and mixed nuts if I have any spare calories to be consumed) I usually eat one or two small dove chocolates per day. If I have eaten well, I may reward myself with a glass or two of red wine each day.

All of the above along with my cardio still yields 500 to 1000 calorie deficit per day.

Well, you asked...

*

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Have you been neglecting your slippery yoga? Oh and for the sake of comparison, check out this site on calories burned doing cardio:

http://exercise.about.com/od/fitnesstoolscalculators/
Click on the calorie calculator link

Yes, I have not been doing slippery yoga. I need to start doing that again. Thanks for the link.

*

[A.FreeRadical]

I burned 300 calories doing the elliptical pre-workout.
I also did a 1 hour Body Blast class for another 600 calories.

Upright Rows, 3 x 95 x 20
Front DB Raises, 2 x 25s x 8
Lateral DB Raises, 2 x 20s x 8
Cable Pulls, 3 x 40 x 10
Standing Overhead Presses, 3 x 95 x 20

I burned another 300 calories on the inclined treadmill post workout.

Tomorrow is Upper Body Day.

Weight 168 lbs.

*

[A.FreeRadical]

I did slippery yoga this a.m. I also burned 450 calories on the inclined treadmill.

This p.m. I went back to the gym for my workout. I decided not to do any more cardio today. 98 F. with high humidity is rediculously hot.

DB Flat Bench Press, 1 x 60s x 12, 3 x 75s x 8
Seated Overhead DB Presses, 3 x 40s x 12
Pec Dec, 3 x 100 x 8
Upright Rows, 3 x 125 x 12
Seated Cable Rows, 3 x 160 x 8
Seated Cable Pulldowns, behind the neck, 3 x 140 x 8
Cable Tricep Pushdowns, 3 x 75 x 8
Cable Tricep Rope Pulls, 3 x 45 x 16

Friday is my day off from lifting. I am not sure what I am doing for cardio. It is supposed to be cooler tomorrow. I sure hope so.

*

[NewSpawn]

hey rad.....nice workout. i agree, the heat is rediculous. i work outside in it every day. we are getting the same stuff u got. anyway hope you have a good day tomorrow and a good weekend too.

[JJ_Sungirl]

Originally Posted by A.FreeRadical

I did slippery yoga this a.m. I also burned 450 calories on the inclined treadmill.
Friday is my day off from lifting. I am not sure what I am doing for cardio. It is supposed to be cooler tomorrow. I sure hope so.

*

Yay! I'm so glad to hear you went back to yoga! Good on ya, Rad.

10% or more incline treadmill is killer...it seems to burn as many calories as a 30 minute jog..at least that seems to be be how it read on the machines here. I enjoy doing both..to vary my cardio.

Hope you're having a great day:peace:

[A.FreeRadical]

Hi NewSpawn. The heat and humidity have taken a turn for the better here. Hopefully, you will get a nice weekend too.

JJ, the lady that instructs the yoga class and all of the students are in their 70s. I wish it were a little more rigorous, but doing that class is better than not doing it. Staying at 168 has been easy this week. Now that I have adapted to my new set-point, I am ready to break on through to new lows. I had a good day yesterday. I ate over 2000 calories and still had a 1600 calorie deficit. I haven't weighed in today, but I know I am going to hit a new low.

Thanks for the support guys!

*

[A.FreeRadical]

I did go to the gym for some cardio. I did the inclined treadmill on the max setting for a 600 calorie burn. (This takes me a little over 40 minutes. It is an easy (well, it is strenuous, but it doesn't leave me panting) cardio session with little strain on my ankles. It keeps my heart rate at about 65% of max heart rate. If I could run on the treadmill, I would, but this is the next best thing that I can do without the damage of high impact exercise.

I then took a one hour Body Blast class. I count this as a 600 calorie burn as well.

Saturday is Back Day.

*



.