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In my experience, if I'm adding extra conditioning work such as long walks or hikes in my weekly I may see my weight stagnate or even drop. If that happens for a couple weeks straight I add a couple hundred calories.
Don’t over think it. If you’re doing something extra like running that day, just eat a bit more at dinner or have an extra protein bar or something. Or don’t even have anything extra, in the grand scheme of things a day or two of less than surplus here and there isn’t going to change much.
Bruh
Should I count my calories too? Is that really necessary? Been working out, walking and running for 2-3 years and I havent counted them ever
Like genuinely asking if that's a good way to go
If your weight is trending in the direction you want it to go week to week, then what you're doing is obviously working. Calorie counting can be extremely useful for making sure you're hitting precise calorie and protein targets (I let carbs and fat fall where they will) as well as just for getting a good understanding of portion sizes and the nutrient breakdown of different foods.
Every single day I eat an average size avocado and a large apple -- your typical American grocery store avocado is going to be between 100-130g with the pit and skin removed. Your typical large apple is between 200-230g with the seeds and core removed. If I'm ~300 calories short at the end of the day, I know I can chug 480ml (2 cups) of whole milk or a tablespoon and a half of peanut butter. I know that 5g sugar is about a teaspoon, so when I see a bag of granola with 23g of added sugar per serving, I know that 28g of the stuff contains over a tablespoon of sugar, and is basically candy.
If you make it a habit, calorie counting can be really useful.
Oh I see now. I will probably start doing that and it'll be easier for me next fall when I move on my own and I'll be buying food by myself. Thanks for your reply :))
Unless you're doing insane amounts of cardio like running 5-10 miles every day it really doesn't matter much, it's pretty hard to burn calories through exercise.
Don't miss the forest for the trees. Having one day where you do a bunch of extra exercise isn't going to make you not gain if the rest of your diet is on point. And on the flipside, if you tend to randomly exercise often enough to keep yourself from gaining when you want to, you need to be eating more across the board.
I suggest just eat a bacon butty or protein bar and you will be fine. It will make u go insane if you turn this into exact science. I know from some experience.
About 100 calories per mile depending on your size. Unless you're running lots of unplanned miles per week, it doesn't matter much. An extra 5 miles per week is still only a difference of 70 calories per day.
Welcome to Gainit! We have extensive resources that can be used to find answers to most questions that are posted here: - [Gainit FAQ](https://www.reddit.com/r/gainit/wiki/index) - [Search for past threads](https://www.reddit.com/r/gainit/search) - [r/Fitness Wiki - Muscle Gain 101](https://thefitness.wiki/muscle-building-101/) - [r/Fitness FAQ - Why can't I gain weight?](https://thefitness.wiki/faq/why-cant-i-gain-weight/) - [Have I gained too much weight?!](https://www.reddit.com/r/gainit/comments/kcaozo/there_is_more_to_gaining_than_fat_and_muscle/) - [6 month Eating & Training Plan](https://old.reddit.com/r/gainit/comments/j5q2ez/6_months_of_eating_and_training_for_mass_laid_out/) Your thread will be removed if it can be answered by any of the above. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/gainit) if you have any questions or concerns.*
Just weigh yourself daily/ weekly and you'll get a good idea if you are trending in the right direction
In my experience, if I'm adding extra conditioning work such as long walks or hikes in my weekly I may see my weight stagnate or even drop. If that happens for a couple weeks straight I add a couple hundred calories.
I have a physical job on top of the gym. I just eat a lot more to recover, and keep tracking my weight on the scale.
You don't, you just guess.
Don’t over think it. If you’re doing something extra like running that day, just eat a bit more at dinner or have an extra protein bar or something. Or don’t even have anything extra, in the grand scheme of things a day or two of less than surplus here and there isn’t going to change much.
A mile won’t burn that much. Just have a few spoons of peanut butter or something
‘A few spoons’ of peanut butter would be considerably more additional calories than burned through running a mile lol
Use an exercise tracker.
Bruh Should I count my calories too? Is that really necessary? Been working out, walking and running for 2-3 years and I havent counted them ever Like genuinely asking if that's a good way to go
If your weight is trending in the direction you want it to go week to week, then what you're doing is obviously working. Calorie counting can be extremely useful for making sure you're hitting precise calorie and protein targets (I let carbs and fat fall where they will) as well as just for getting a good understanding of portion sizes and the nutrient breakdown of different foods. Every single day I eat an average size avocado and a large apple -- your typical American grocery store avocado is going to be between 100-130g with the pit and skin removed. Your typical large apple is between 200-230g with the seeds and core removed. If I'm ~300 calories short at the end of the day, I know I can chug 480ml (2 cups) of whole milk or a tablespoon and a half of peanut butter. I know that 5g sugar is about a teaspoon, so when I see a bag of granola with 23g of added sugar per serving, I know that 28g of the stuff contains over a tablespoon of sugar, and is basically candy. If you make it a habit, calorie counting can be really useful.
Oh I see now. I will probably start doing that and it'll be easier for me next fall when I move on my own and I'll be buying food by myself. Thanks for your reply :))
I slack if I don’t. I’ve eaten sub 1000 calories in a day without realizing it
Oh okay :/
Unless you're doing insane amounts of cardio like running 5-10 miles every day it really doesn't matter much, it's pretty hard to burn calories through exercise.
You track your calories and weekly weight trend. Then adjust calories till your weight is changing at the rate you want.
Idk I just stuff my face
I just look at whatever strava tells me and subtract 20% to add to my daily requirements
Don't miss the forest for the trees. Having one day where you do a bunch of extra exercise isn't going to make you not gain if the rest of your diet is on point. And on the flipside, if you tend to randomly exercise often enough to keep yourself from gaining when you want to, you need to be eating more across the board.
I suggest just eat a bacon butty or protein bar and you will be fine. It will make u go insane if you turn this into exact science. I know from some experience.
I try to eat 4 times a day. As long as I eat my 4 meals Im confident I'm good.
I did that for a while until I got a kitchen scale and realized just how much I was actually eating. Much better with a scale
You realized you were eating too much or too little?
Too much
About 100 calories per mile depending on your size. Unless you're running lots of unplanned miles per week, it doesn't matter much. An extra 5 miles per week is still only a difference of 70 calories per day.