Nutrition when not lifting??

**skelooth** · 10-23-2005, 05:32 PM

I have been lifting since april non stop, so I'm taking a week off... what should my nutrition be like? Will my maintenance calories be significantly lower? Or should I continue eating as if I were lifting?

**Sixpack** · 10-23-2005, 05:48 PM

I would go with maintenance cals for sure man get 1.25gs per pound of protein and abotu 1 grams of carbs per pound . Don't forget about fats either 20-25% would be fine during your week off

**Peaked_18** · 10-23-2005, 05:49 PM

High protein, moderate carbs, moderate fat....

Calories are lower (maintenance).

**A.FreeRadical** · 10-23-2005, 05:59 PM

I figure about 400 calories per workout. (I am 190 lbs. and I workout for an hour. Moderate intensity.) 400 x 4 workouts = 1600 calories not burned. Then I try to do 1600 calories worth of cardio that week to make up for it.

Your milage may vary.

Remember, when you are resting you aren't tearing down muscle tissue, you are giving it a chance to grow. I usually grow when I take off for a week or more.

*

**DJSTARER** · 10-24-2005, 12:00 AM

I am just ending my off week today. Back to the gym for my first HST cycle tomarrow afternoon.

On weeks off, not only do I take a break from lifting, but I take a break from strict dieting as well. THIS DOESN"T MEAN I EAT CRAP. I eat the same clean foods I always do, but instead of eating ever 2 hours and counting my kcals maticulously, I just eat 4 or 5 meals a day and eat until I am full. I have a pretty good Idea of my intake, so I never go above maintenance. Generally, I keep my breakdown standard with the exception of lowering carbs and increasing fats to about 30% of my diet. Everything else is protein. And one more thing....

Don't forget your Multi

**johnsbod** · 10-24-2005, 12:05 AM

I'd keep your diet clean during the week off, but eat slightly above maintenance calories. This will give your muscles a chance to rest and grow.

**DJSTARER** · 10-24-2005, 12:08 AM

Quote:

Originally Posted by johnsbod

I'd keep your diet clean during the week off, but eat slightly above maintenance calories. This will give your muscles a chance to rest and grow.

I agree with this. The only problem (i've found) is determining my maintenance when I am not lifting. Kcals are one thing, but a general raise in metabolic rate for the 48 period after is what I find difficult to estimate. That is why I just listen to my body. When I am hungry, I eat.

BBAddict · 10-24-2005, 12:15 AM

I think it really depends on your current goals. I think the advice to eat clean is dead-on and from there the amount depends on what you wanna do. I always keep my carbs lower when I'm not lifting but maintain protein and fat. I'd keep cals just above BMR if bulking and just below if cutting--obviously, I guess!

**DJSTARER** · 10-24-2005, 12:23 AM

I agree with what I THINK you intended to say. BMR is not your maintenance. It is what your body burns sitting on your ass all day (kcals for bodily functions). If you meant maintenace, I agree. If one eats his/her BMR (or even just above) there is a serious danger of a lot of physical problems and rapid weight loss.

BBAddict · 10-24-2005, 01:22 AM

Quote:

Originally Posted by DJSTARER

I agree with what I THINK you intended to say. BMR is not your maintenance. It is what your body burns sitting on your ass all day (kcals for bodily functions). If you meant maintenace, I agree. If one eats his/her BMR (or even just above) there is a serious danger of a lot of physical problems and rapid weight loss.

Actually what you are describing is RMR (Resting Metabolic Rate). Any decent BMR (Basal Metabolic Rate) calculation takes into account daily activities, thermic effect of food, etc. So, BMR should ideally maintain weight because cals in = cals burned.

ZackMurphy · 10-24-2005, 01:43 AM

My vote: eat like you have been. You're taking a week off from lifting weights, but you're not going to sleep through the week. Remain active, keep up your cardio, at least somewhat, and charge ahead.

If you were taking a month off, that would be different, but a week is nothing.

Whatever your goal is, I would just keep up whatever you're doing now, though I would make a slightly bigger effort to eat clean. If you're 91% clean now, hike that up a little. Otherwise, why change?

**builtbeast** · 10-24-2005, 02:58 AM

I agree with Zack, a week off from lifting is not going to make a significant difference and I would eat the same as you have been doing now.

And be sure to keep doing cardio during your week off from lifting. :hooligan:

**skelooth** · 10-24-2005, 03:10 AM

cardio? What is this cardio you people keep speaking of? You mean I'm supposed to stay on the treadmill for more than 10 minutes?

**DJSTARER** · 10-24-2005, 01:47 PM

Quote:

Originally Posted by BBAddict

Actually what you are describing is RMR (Resting Metabolic Rate). Any decent BMR (Basal Metabolic Rate) calculation takes into account daily activities, thermic effect of food, etc. So, BMR should ideally maintain weight because cals in = cals burned.

I suppose we will agree to disagree then. IMO, and what I have learned in class and through BB in general, there is no difference between RMR and BMR.

**DJSTARER** · 10-24-2005, 03:11 PM

As defined by "Understanding Nutrition" 10th Ed. by Ellie Whitney and Sharon Rolfes

Basal Metabolic Rate (BMR): The rate of energy use for metabolism under specified conditions- after a 12 hour fast and restful sleep, without any physical activity or emotional excitement, and in a confortable setting. It is usually expressed as kcalories per kilogram body weight per hour.

Resting Metabolic Rate (RMR): similar to the basal metabolic rate (BMR), measure of the energy use of a person at rest in a comfortable setting, but with less stringent criteria for recent food intake and phusical activity. Consequently, the RMR is slightly higher than the BMR.

So everything is clarified...

Don't forget your multi

ZackMurphy · 10-24-2005, 03:40 PM

Quote:

Originally Posted by DJSTARER

As defined by "Understanding Nutrition" 10th Ed. by Ellie Whitney and Sharon Rolfes

Basal Metabolic Rate (BMR): The rate of energy use for metabolism under specified conditions- after a 12 hour fast and restful sleep, without any physical activity or emotional excitement, and in a confortable setting. It is usually expressed as kcalories per kilogram body weight per hour.

Resting Metabolic Rate (RMR): similar to the basal metabolic rate (BMR), measure of the energy use of a person at rest in a comfortable setting, but with less stringent criteria for recent food intake and phusical activity. Consequently, the RMR is slightly higher than the BMR.

Actually, I thought they were even more similar than THAT. I thought they were really just about the exact same thing.

That aside, on BMR: I notice that some forums and online sources refer to BMR as a whole day's caloric-burn - the total burned by a normal day of activity, rest, exercise, etc., as if to extimate the exact amount of maintenance calories.

But as far as I was concerned, RMR and BMR are virtually interchangeable. I'm interested to see the above - the actual difference between them.

BBAddict · 10-24-2005, 04:03 PM

Perhaps you are technically correct. However, all BMR calculators I use take into account most extra factors that would affect the rate of energy usage of the body. Perhaps AMR would be the most appropriate term to use. Either way this petty argument over terms is useless to the point of the thread.

ZackMurphy · 10-24-2005, 07:02 PM

Quote:

Originally Posted by BBAddict

Perhaps you are technically correct. However, all BMR calculators I use take into account most extra factors that would affect the rate of energy usage of the body. Perhaps AMR would be the most appropriate term to use. Either way this petty argument over terms is useless to the point of the thread.

Are those calculators trying to come up with a number for the entire day? Or a true average. I guess those are the same thing, really. Average * 24 = day.

But you know what I mean. Is their goal to get a daily tally?

10-23-2005, 05:32 PM	#1
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,202 Recipes: 0 Rep Power: 158	Nutrition when not lifting?? I have been lifting since april non stop, so I'm taking a week off... what should my nutrition be like? Will my maintenance calories be significantly lower? Or should I continue eating as if I were lifting? __________________ http://loseover100lbs.com/misc-f7.html

10-23-2005, 05:48 PM	#2
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 867 Recipes: 0 Rep Power: 15	I would go with maintenance cals for sure man get 1.25gs per pound of protein and abotu 1 grams of carbs per pound . Don't forget about fats either 20-25% would be fine during your week off __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

10-23-2005, 05:59 PM	#4
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	I figure about 400 calories per workout. (I am 190 lbs. and I workout for an hour. Moderate intensity.) 400 x 4 workouts = 1600 calories not burned. Then I try to do 1600 calories worth of cardio that week to make up for it. Your milage may vary. Remember, when you are resting you aren't tearing down muscle tissue, you are giving it a chance to grow. I usually grow when I take off for a week or more. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

10-24-2005, 12:00 AM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	I am just ending my off week today. Back to the gym for my first HST cycle tomarrow afternoon. On weeks off, not only do I take a break from lifting, but I take a break from strict dieting as well. THIS DOESN"T MEAN I EAT CRAP. I eat the same clean foods I always do, but instead of eating ever 2 hours and counting my kcals maticulously, I just eat 4 or 5 meals a day and eat until I am full. I have a pretty good Idea of my intake, so I never go above maintenance. Generally, I keep my breakdown standard with the exception of lowering carbs and increasing fats to about 30% of my diet. Everything else is protein. And one more thing.... Don't forget your Multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-24-2005, 12:05 AM	#6
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	I'd keep your diet clean during the week off, but eat slightly above maintenance calories. This will give your muscles a chance to rest and grow. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

10-23-2005, 05:49 PM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	High protein, moderate carbs, moderate fat.... Calories are lower (maintenance).

10-24-2005, 12:15 AM	#8
BBAddict Pro Stature Join Date: Sep 2005 Location: In The Gym Posts: 101 Recipes: 0 Rep Power: 4	I think it really depends on your current goals. I think the advice to eat clean is dead-on and from there the amount depends on what you wanna do. I always keep my carbs lower when I'm not lifting but maintain protein and fat. I'd keep cals just above BMR if bulking and just below if cutting--obviously, I guess! __________________ PAIN IS WEAKNESS LEAVING THE BODY.

10-24-2005, 12:23 AM	#9
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	I agree with what I THINK you intended to say. BMR is not your maintenance. It is what your body burns sitting on your ass all day (kcals for bodily functions). If you meant maintenace, I agree. If one eats his/her BMR (or even just above) there is a serious danger of a lot of physical problems and rapid weight loss. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-24-2005, 01:43 AM	#11
ZackMurphy IronMass Donator Join Date: May 2005 Location: Folsom, CA Posts: 547 Recipes: 0 Rep Power: 9	My vote: eat like you have been. You're taking a week off from lifting weights, but you're not going to sleep through the week. Remain active, keep up your cardio, at least somewhat, and charge ahead. If you were taking a month off, that would be different, but a week is nothing. Whatever your goal is, I would just keep up whatever you're doing now, though I would make a slightly bigger effort to eat clean. If you're 91% clean now, hike that up a little. Otherwise, why change?

10-24-2005, 02:58 AM	#12
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	I agree with Zack, a week off from lifting is not going to make a significant difference and I would eat the same as you have been doing now. And be sure to keep doing cardio during your week off from lifting. :hooligan:

10-24-2005, 03:10 AM	#13
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,202 Recipes: 0 Rep Power: 158	cardio? What is this cardio you people keep speaking of? You mean I'm supposed to stay on the treadmill for more than 10 minutes? __________________ http://loseover100lbs.com/misc-f7.html

10-24-2005, 03:11 PM	#15
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	As defined by "Understanding Nutrition" 10th Ed. by Ellie Whitney and Sharon Rolfes Basal Metabolic Rate (BMR): The rate of energy use for metabolism under specified conditions- after a 12 hour fast and restful sleep, without any physical activity or emotional excitement, and in a confortable setting. It is usually expressed as kcalories per kilogram body weight per hour. Resting Metabolic Rate (RMR): similar to the basal metabolic rate (BMR), measure of the energy use of a person at rest in a comfortable setting, but with less stringent criteria for recent food intake and phusical activity. Consequently, the RMR is slightly higher than the BMR. So everything is clarified... Don't forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-24-2005, 04:03 PM	#17
BBAddict Pro Stature Join Date: Sep 2005 Location: In The Gym Posts: 101 Recipes: 0 Rep Power: 4	Perhaps you are technically correct. However, all BMR calculators I use take into account most extra factors that would affect the rate of energy usage of the body. Perhaps AMR would be the most appropriate term to use. Either way this petty argument over terms is useless to the point of the thread. __________________ PAIN IS WEAKNESS LEAVING THE BODY.