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  1. #1
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    Default How to eat on rest days

    Ive heard a lot on this topic. Right now I eat 5 meals each one at 700 calories a day. I run 6 days a week and lift 3. Im gonna start taking Saturday off to rest, so how much should I eat, and how often? Should I lower my calories a bit, or keep them the same?

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    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by distancerunner View Post
    Ive heard a lot on this topic. Right now I eat 5 meals each one at 700 calories a day. I run 6 days a week and lift 3. Im gonna start taking Saturday off to rest, so how much should I eat, and how often? Should I lower my calories a bit, or keep them the same?
    Your goal says to "Tone Up" but in another thread you said your tired of looking skinny.

    So with that in mind, I would say it's OK to eat the 3500 calories on your rest day and give your body the extra energy it needs to rebuild and refuel your body.
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    Regular Poster Sarbae's Avatar
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    3500 calories in a deficit seems like a lot...

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    Coming Up The Ranks Cundy's Avatar
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    Default

    I dont understand how you can get so many calories in each meal? What are they?

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    Quote Originally Posted by Cundy View Post
    I dont understand how you can get so many calories in each meal? What are they?
    This is the first week that I've been eating 3500 calories. I was only eating around 2000 before, and my body was not liking that. 700 calories is pretty easy to come up with. I eat every 3hours starting at 8am and ending at 8pm



    Meal 1: 1 cup oatmeal (300) with almonds(100), 1 protein shake(150), 1 yogurt (150)

    Meal 2: 1 protein bar (250-300), 2 pieces of toast (200), 2 eggs(140), a banana(100)

    Meal 3: Mix of Rice, tuna, and beans (550). 1 apple (100)

    Meal 4: 1 protein shake (150), 1 cup milk(100), oatmeal (300) with 1 tbsp PB (100)

    Meal 5: Some kind of meat, potatoes or rice, and veggies (somewhere around 700-800)

    With that said. Im not trying to gain a lot of fat. Im still running 6 days a week, Im just trying to find a way to gain some solid muscle 10-15 lbs

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    Regular Poster Sarbae's Avatar
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    Quote Originally Posted by distancerunner View Post
    This is the first week that I've been eating 3500 calories. I was only eating around 2000 before, and my body was not liking that. 700 calories is pretty easy to come up with. I eat every 3hours starting at 8am and ending at 8pm



    Meal 1: 1 cup oatmeal (300) with almonds(100), 1 protein shake(150), 1 yogurt (150)

    Meal 2: 1 protein bar (250-300), 2 pieces of toast (200), 2 eggs(140), a banana(100)

    Meal 3: Mix of Rice, tuna, and beans (550). 1 apple (100)

    Meal 4: 1 protein shake (150), 1 cup milk(100), oatmeal (300) with 1 tbsp PB (100)

    Meal 5: Some kind of meat, potatoes or rice, and veggies (somewhere around 700-800)

    With that said. Im not trying to gain a lot of fat. Im still running 6 days a week, Im just trying to find a way to gain some solid muscle 10-15 lbs
    I'm sorry, I thought your goal was to "Tone Up." Makes sense now... but if you want to gain weight, all that running is going to limit your gains in that respect.

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    Quote Originally Posted by Sarbae View Post
    I'm sorry, I thought your goal was to "Tone Up." Makes sense now... but if you want to gain weight, all that running is going to limit your gains in that respect.
    So should I be eating more than? Or more on rest days or what?

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    Regular Poster Sarbae's Avatar
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    From what I understand, to build muscle, you should be eating BMR+500 on both training and rest days, but you should be eating even more than that on days when you do cardio, to make up for the extra burnt calories.

    Have you calculated your BMR?

    http://www.muscleandstrength.com/too...alculator.html

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    M&S Elite Member Cardiochris's Avatar
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    Default

    Actually, when you calculate your BMR the cardio should already be considered in there.

    And figuring that your muscles grow on the 'off' days while they're resting, I think it's a mistake to eat less on those days. Now's the time to feed them. I think it's better to keep it simple and keep the cals the same each day.

    And I think Scrutiny's sig' explains it; "Consistancy is Key"
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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by distancerunner View Post
    So should I be eating more than? Or more on rest days or what?
    Hi, if your goal is "to add weight" then every calorie you burn off through exercise needs to be added to your basal metabolic rate (BMR). You then need to add calories to put body weight on. Monitoring of total body fat and fat free mass will ensure your diet is spot on.
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  11. #11
    Regular Poster Sarbae's Avatar
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    Default

    Quote Originally Posted by Cardiochris View Post
    Actually, when you calculate your BMR the cardio should already be considered in there.
    Sure, but not with the BMR calculator on this site.

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    Coming Up The Ranks StoneWall's Avatar
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    Exactly how accurate is the BMR on this site?

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    Regular Poster Sarbae's Avatar
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    Quote Originally Posted by StoneWall View Post
    Exactly how accurate is the BMR on this site?
    Only way to know is to try it and see what kind of results you get. In the end, the activity levels are just approximations and of course everyone is different, so you have to listen to your body, track what's going on with your mass over time, and make adjustments as necessary. It's an iterative approach... there's no formula that's going to get it exactly right the first time.

    That said, most of the people here use it.

 

 

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