Calorie deficit on non training days

[megera]

Hi everyone, I have a question, I am currently on 1500 calories a day, usually do cardio 4 times a week, 2 times uphill walking after my weights for 25-30 minutes (HR around 80-85%), and 2 times HIIT for 15 minutes followed uphill walking for 10 minutes
Today I missed my WO, the reason, didn't had enough sleep at night ..
so I skipped my Pre WO 5:30 AM meal usually 200 calories, I've been thinking because I skipped my planned HIIT today, I will not compensate those 200 calories and will eat as planned for the rest of the day that will result in the next macros:
t. cal 1296
t. prot 132.77
t. car 85.97
t. fat 43.75

was curious if my logic makes any science, I afraid to under consume my calories and to sabotage my fat loss efforts

Thank you

[kfisherx]

why don't you simplify things and just go on a straight (linear) fat loss plan? Have same amount of calories on workout days as rest days. I don't know... Works just fine for me that way and is far easier.

[megera]

why don't you simplify things and just go on a straight (linear) fat loss plan? Have same amount of calories on workout days as rest days. I don't know... Works just fine for me that way and is far easier.

well, I was targeting to be on 1500 daily, no difference train or non train
all my meals are prepacked, pre-prepared, on weekends I split those 200 calories between 2 last meals because I don't get up at 5 then.
and my 7:30 meal (time I got up today) was as scheduled....
I mean the purpose of the cardio any way is to ad calorie deficit?

thats seems easier to me for today, not to change my meal plan and to follow the routine as planned... ( I don't know if I make any scence)

I'm very mechanic person, it much easier for me to follow solid plan/routine for the whole week that I planned and prepacked on Sunday...

So u suggest to get like a late meal (to have my morning pre WO meal late at night) and to up my calories to 1500 for today?

[FemmeFatale28]

yes.. you dont have to eat that the same time everyday

[aznprincess]

you're going to lose fat whether you are doing cardio or not as long as you're eating under maintenance for your "general" activity level. you don't have to adjust for one day of missed HIIT. think of the HIIT as a bonus to potential weight loss.

if you want your bonus, you have to do the HIIT but if you just want to get the A+ 100% then eat the 1500 cals a day.

does that make sense? you can't mess with the cals as a way of getting your bonus. the only way you get a bonus is the HIIT.

in other words if you eat 1400 cals instead of 1500 cals that's a B+ and if you eat 1600 cals instead of 1500 cals that's a B+. if you eat 1500 cals that's an A+ and if you do a HIIT as well that's a A++.

the only way you get an A++ is if you ate 1500 cals and did HIIT/cardio.

the only way you get an A+ is if you eat 1500 cals.

[kfisherx]

...
I mean the purpose of the cardio any way is to ad calorie deficit?


No the purpose of cardio is NOT to add calorie deficit. I have talked to death about this over the past few weeks. Lift to add calorie deficit. It gives you far bigger bang for the buck. Cardio for performance and other reasons but not calorie deficit.

Eat less to lose fat. Lift weights to burn calories and build muscle. Add cardio for other reasons (performance, love doing it, etc)

[vandalgirl59]

I've been wondering this myself.

I have always done like a calorie cycle thing (one day 1500, one day 1700, one day etc...). Everyone here however, recommended just a linear 1500 as Kfischer said. I've been following THAT for almost 2 months now, and I honestly don't see any reason why it should work better. I'm not seeing any better results.

On days I workout. I eat 1500 (making the daily deficit up to 800!). On days I DON'T workout, I eat 1500 (which is still about a 200 deficit from my maintenance). Personally, I wouldn't eat less than 1500 on off days because I think my training day deficits are a bit high and this kinda makes up for it. Why cut cals any lower than necessary? Plus my overall week deficit is still 4000 or so, including a high carb day where I eat about 2200 cals!

Even so, I wonder if I'm eating enough.

So eat your cals and don't feel guilty! :)

[megera]

No the purpose of cardio is NOT to add calorie deficit. I have talked to death about this over the past few weeks. Lift to add calorie deficit. It gives you far bigger bang for the buck. Cardio for performance and other reasons but not calorie deficit.

Eat less to lose fat. Lift weights to burn calories and build muscle. Add cardio for other reasons (performance, love doing it, etc)

definatley NOT "love doing it" LOL.....
but ok with it...

ok ok, I got it, thank you ladies for the responce!!! :)

[megera]

you're going to lose fat whether you are doing cardio or not as long as you're eating under maintenance for your "general" activity level. you don't have to adjust for one day of missed HIIT. think of the HIIT as a bonus to potential weight loss.

if you want your bonus, you have to do the HIIT but if you just want to get the A+ 100% then eat the 1500 cals a day.

does that make sense? you can't mess with the cals as a way of getting your bonus. the only way you get a bonus is the HIIT.

in other words if you eat 1400 cals instead of 1500 cals that's a B+ and if you eat 1600 cals instead of 1500 cals that's a B+. if you eat 1500 cals that's an A+ and if you do a HIIT as well that's a A++.

the only way you get an A++ is if you ate 1500 cals and did HIIT/cardio.

the only way you get an A+ is if you eat 1500 cals.

Thank you, that was very great explanation!! for the slow people.. like myself!!! :)

ok, so for today I'll get my A+ and A++ tomorrow LOL

[Superhuman7]

I drop my calories on my off days. My "on" days consist of sports training that is, in effect, HIIT and weights. My off days I really try to do absolutely nothing physical, so it makes sense that my caloric needs are not as high.

I think it's important to scale your caloric intake accordingly (and your macronutrient profile, as well). Just don't overcomplicate things too much! I have only one off day per week, so it's relatively simple for me. I agree with the previous poster that it's easier to take in the same number of calories every day and let things average themselves out, but you'll probably see quicker progress if you don't take in those extra calories when you don't need them; the hard part is knowing exactly how many calories you burn doing a given activity. Don't trust the readouts on the cardio machines!! Also, make sure you get ample protein if you're going to be in a calorie deficit because your lean mass is an important part of your metabolic engine.

[kimm4]

why don't you simplify things and just go on a straight (linear) fat loss plan? Have same amount of calories on workout days as rest days. I don't know... Works just fine for me that way and is far easier.

This.^^ You're already eating in a deficit, so there's no need to go switching up numbers because of rest days.

People need to keep it simple...simple works!