Honestly, you are making this all much more difficult than it actually is. Since you are trying to lose just a little weight, and gain muscle...set up your SP program for no more than 1/2 pound lost weekly. Make sure you enter an accurate assessment of the calories you are burning through your planned exercise---your running and your strength training. Then just eat within this calorie range daily---based on your hunger, food preferences and daily life schedule.
Regarding the timing and composition of your meal/snack before and after you exercise; I refer you to this SP article that contains the information your need.
Notice that even with strength training, protein supplements are usually not necessary....just a healthy balanced diet. If you find that you are eating within your SP ranges---You are meeting need to replinish your energy stores and repair and build muscle.
Fitness Minutes: (30,461)
526 6/14/12 4:02 P
I've been strength training since February, I'm no expert, but here's my two cents:
It's not feasible to lose weight and build muscle at the same time. You can lose FAT and build muscle, though, but it's not an exact science. You NEED extra calories to build muscle, not just on days that you're lifting. Overall, you need more calories than you're burning in order to build/gain muscle.
Most people gain weight when they start lifting, and some of that will be fat. You can't make your body build muscle just because you want it to, but by lifting, you can make sure that most of the extra calories will turn to muscle.
On the plan I'm following, New Rules of Lifting for Women, they don't recommend more than 30 minutes of cardio per week, especially during the initial stage. If you're burning too much, your body won't have the energy to keep up with the heavy lifting. And I'm eating a lot more calories than I did when I was in maintenance mode (like 400-500 more per day). I've gained lbs, but I've also lost inches, so I know that it's mostly muscle.
How long have you been on your plan? It seems very ambitious! I don't know if I could keep up with working out that often, but if you're used to it, awesome! Do what makes you feel good and is healthy for you! :)
6/14/12 3:43 P
How long have you been at this for? I think there's a couple of things to think about. 1) If you're running on a treadmill and tracking those burned calories, treadmills often overestimate the calorie burn. However, you can always combine your calories burned with calories cut out of your diet for the 3500/week; it doesn't matter where they come from.
I don't think there's any right or wrong necessarily. I don't eat before I run because it upsets my stomach and I usually run bright & early in the morning and that works for me. I feel fine for my run and I'll eat breakfast right after, typically just a bowl of cereal. I don't think it's about losing weight days vs. muscle building days. I want to make sure though that going into a run my body hasn't been starved for carbs the day before which would cancel out the muscle building day since I'd assume that's protein heavy. I think if you feel good with what you're eating and you've got energy, you're losing weight, etc. to keep doing what you're doing. If not, then tweak your diet or workouts accordingly.
Fitness Minutes: (0)
6/14/12 2:25 P
I'm trying to lose a little weight and build muscle
Monday - run, burn 500 calories Tuesday - chest, back and abs building Wednesday - run, burn 500 calories Thursday - arms, shoulders and abs Friday - run, burn 500 calories Saturday - run, burn 500 calories Sunday - rest
Should I be eating more calories on the muscle building days and less on the running days? I feel like I should eat less on the lose weight days and more on the muscle building days...
And what about eating before?
Before and after I run I have a protein shake and when I lift I have oatmeal before and protein shake after! Is that wrong?
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