186 Comments

  1. 84

    Samantha

    Hi Anthony,

    I calculated all my numbers but my next question is how to split that between meals … if I divide evenly between breakfast, lunch and dinner I’ve used up all my numbers .. if I add 2 snacks between I obviously have smaller portions but I’m starving everyday .. feel weak, what am I doing wrong? Is this normal?

    Reply
    1. 84.1

      Anthony Myers

      Hey Samantha,

      This is going to sound crazy, but… it literally does not matter ‘when’ you eat your meals.

      You could split it up into 5-6 meals, eating every 3-4 hours or you could actually eat all of your calories at the same exact time and have only 1 meal a day. It does not matter and it’s actually been scientifically proven in controlled studies that it does not matter.

      For the sake of not feeling weak, and to not get those hunger pains in your stomach, I would split it into 3-5 meals.

      If you’re losing weight you can try increasing your calories a tad, maybe by 200 to see if that helps with the hunger/weak feeling.

      What works for me is snacking on low/0-calorie snacks (crystal light, diet coke, vegetables, jello)

      Reply
      1. 84.1.1

        Samantha

        Thank you :) I wanted to make sure I was doing it right and since I’m first starting it can be confusing, as a crossfitter I wanted to ensure I was getting enough calories and carbs. This page is awesome, thanks again!!

        Reply
        1. 84.1.1.1

          Anthony Myers

          No problem and thanks for the compliment. I put a lot of work into it :)

          Also if you’re doing crossfit you’re likely burning a lot of calories so don’t be afraid to increase your calories a bit if you truly are feeling weak/hungry.

          Reply
  2. 83

    Kelley

    Hi Anthony,

    I hadn’t started this counting process yet, but now am going to. How do I know what to choose for activity level. As I mentioned before I have a desk job . I do heavy weight training 4 days a week and cardio 2 days a week. I am just trying to make sure i get the closest as possible to what i need for me personally. I am 5’1″ body fat 13% and weight last time I weighed was 100 lbs. I am trying to gain lean muscle mas but keep the body fat low. Any thoughts would be great

    Reply
    1. 83.1

      Anthony Myers

      Hey Kelley,

      So that’s a problem I face as well because I sit at a desk (I’m at work sitting right now, lol).

      What I do in this case is lean towards the lower activity levels. I’d choose moderate activity or even sedentary.

      For me personally I choose sedentary, even though I lift heavy 5-6 times a week, that’s only 1 hour out of my day, the other hours I’m pretty inactive.

      Although I just recently started doing Brazilian jiu jitsu so I might have to increase my calories.

      So personally I would go with sedentary and only increase your calories by like 250 so you gain lean muscle and keep your body fat low.

      Track everything religiously for a week and weigh in, if you lose weight, increase by another 250 calories, if you gained weight keep things the same.

      Reply
      1. 83.1.1

        KELLEY

        ok I will give that a try. how do you weigh your foods, before or after cooking them.. is there a book or a site that helps with breakdowns etc?

        Reply
        1. 83.1.1.1

          Anthony Myers

          Hey Kelley,

          MyFitnessPal.com is what I use, download the app. I use it religiously and love it.

          As for weighing my food, I usually weigh it after I cook it. Sometimes I might weigh it before I cook just to get an idea of how much meat I am cooking, but in general I weigh my food after it’s been cooked before it goes in my belly 😛

          Reply
  3. 82

    Maryk

    I worked out my allowance. It resulted in me only being able to consume 20g of carbs. Surely this is too low when combining it with HIT and weights. 137 lb female
    Thanks for help in advance

    Reply
    1. 82.1

      Anthony Myers

      You’re doing something wrong.

      So if you’re doing HIIT, you’re probably trying to cut, right?

      So 137×12 = ~ 1,644 calories per day.

      40% of those calories (658) should come from carbs.

      So that’s actually 164g carbs per day.

      Remember, this is just a ballpark estimate, track your progress on a weekly basis and make adjustments as needed.

      Reply
  4. 81

    Jazzmin

    Hello! I currently weigh 109 and am 5′ 2. I currently go to the gym 4 days a week where I mostly weight lift and do minimal cardio. (Leg days, back days, arm days, ab days, etc) I’m putting my cals at 1962, following your recommendations for bulking. I am hoping this will help me build muscle on my body as I am all over thin except for some fat on my stomach. Since I do have some stomach fat do you recommend I cut and then bulk? Or keep bulking, eating healthy, and ab workouts?

    Reply
    1. 81.1

      Anthony Myers

      At 109 I don’t recommend you cut.

      I’d say concentrate on building muscle right now.

      In fact, once you increase the muscles in your stomach, that tiny layer of fat on your abs might disappear.

      Reply
  5. 80

    Brenda

    Hi Anthony.
    I workout in a daily basis. I am 5.4′ and weight 130 lbs. I am toned back, legs and my arms are getting there. I would like to minimize my stomach. I know I am capable of doing it. I do eat healthy, but I over eat too much. If possible could you give me some advice.

    Reply
    1. 80.1

      Anthony Myers

      Hey Brenda,

      It sounds like you know what the problem is – you’re overeating too often.

      Unfortunately it all comes down to diet, so you’ve really got to find a way not to over eat.

      What works for me is diet soda (yes, I drink a ton of diet 0 calorie soda) as well as crystal light and of course water.

      Also try to snack on low calorie foods to keep you full – I love sugarfree Jello – 10 calories and also greek yogurt fills me up nicely and has a ton of protein.

      Reply
  6. 79

    Tommy

    Hi i was just wondering can i build muscle while burning fat at the same time? If so do i need bump up my calorie intake ? im 142lbs 5,9 ft

    Reply
    1. 79.1

      Anthony Myers

      If you’re very new to working out this will happen automatically.

      Otherwise it’s better to concentrate on one goal at a time. Trying to build muscle and lose fat simultaneously is a bit like trying to stand at sit at the same time.

      You could just eat at maintenance calories and workout hard, you would most likely ‘recomp’ meaning you would build muscle and lose fat, the composition of your body would improve, but the process is slower than concentrating on one goal at a time.

      Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

2014 Muscle Class - All Rights Reserved.

Real Time Web Analytics