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Active Job + 500 calorie deficit = ???


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Active Job + 500 calorie deficit = ??? within the Diet & Bodybuilding category.

Excerpt: My job has me averaging 10mi a day x 4/week. This is a mixture of walking, jogging, standing around at times. But mostly moving around, NEAT type of movements. Workouts are 2-3x a week, HIT style. I'm an intermediate lifter, coming back from a long 2-3yr break and I've been doing well in the gym for about 6 weeks. I'm using Cardarine and Ostarine on a 500 calorie deficit. Diet has been going well, recording and weighing everything. Maintenance calories = 2,460 Deficit (500), daily

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  1. #1
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    Active Job + 500 calorie deficit = ???

    My job has me averaging 10mi a day x 4/week. This is a mixture of walking, jogging, standing around at times. But mostly moving around, NEAT type of movements.

    Workouts are 2-3x a week, HIT style. I'm an intermediate lifter, coming back from a long 2-3yr break and I've been doing well in the gym for about 6 weeks.

    I'm using Cardarine and Ostarine on a 500 calorie deficit. Diet has been going well, recording and weighing everything.

    Maintenance calories = 2,460
    Deficit (500), daily calories = 1,960
    BW: 162.4lbs
    BF%: 18ish

    Macros are:
    Protein 167g
    Fat 50g at most
    Carbs the rest

    Is there a way to gauge how many calories to "eat back" the next day after an especially grueling day at the gym, 10mi's at work, plus 500 calorie diet deficit?

    One time I had such a long day the calories I burnt through exercise and diet deficit exceeded my daily 1,960 calories and that worries me as these days have the potential to be very common.

  2. #2
    Moderator SteveMobsterG's Avatar
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    Re: Active Job + 500 calorie deficit = ???

    Quote Quote posted by fakemustache View Post
    My job has me averaging 10mi a day x 4/week. This is a mixture of walking, jogging, standing around at times. But mostly moving around, NEAT type of movements.

    Workouts are 2-3x a week, HIT style. I'm an intermediate lifter, coming back from a long 2-3yr break and I've been doing well in the gym for about 6 weeks.

    I'm using Cardarine and Ostarine on a 500 calorie deficit. Diet has been going well, recording and weighing everything.

    Maintenance calories = 2,460
    Deficit (500), daily calories = 1,960
    BW: 162.4lbs
    BF%: 18ish

    Macros are:
    Protein 167g
    Fat 50g at most
    Carbs the rest

    Is there a way to gauge how many calories to "eat back" the next day after an especially grueling day at the gym, 10mi's at work, plus 500 calorie diet deficit?

    One time I had such a long day the calories I burnt through exercise and diet deficit exceeded my daily 1,960 calories and that worries me as these days have the potential to be very common.
    Is there any reason why you can't eat at work?

  3. #3
    HEAD MODERATOR stevesmi's Avatar
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    Re: Active Job + 500 calorie deficit = ???

    don't worry about calories in and calories out. just eat clean and spread your meals out. that is why intermittent fasting works, has nothing to do with calories

    a cup of almonds is more calories than a slice of pizza. so does that mean you should eat the pizza instead? of course not

    if you continue to view your diet in terms of counting macros only, you will fail. that is why 95% of weight watchers customers end up going no where
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  4. #4
    Da Pope RickRock13's Avatar
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    Re: Active Job + 500 calorie deficit = ???

    If those days are very common you need to increase your intake. Maybe to 200 to 300
    PM me for help with your cycle, PCT, and discounts from forum sponsors

    Click here for the Best Supplements from N2BM

  5. #5
    Chairman Member cbbram's Avatar
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    Re: Active Job + 500 calorie deficit = ???

    Adjust according to your needs

  6. #6
    Chairman Member P0N's Avatar
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    Re: Active Job + 500 calorie deficit = ???

    You'll have to play around and adjust your intake as needed.

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