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  1. #1
    Registered User Tal106's Avatar
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    How many calories does lifting burn?

    Hey guys, trying to decide how many calories my weightlifting routine burns so i can roughly calculate how many calories i need to eat for maintenance on a rest week. I'm 145lbs, 5ft 5.5", 20 years old and i usually have 3-5 mins rest on 5x5, 2-3 mins on 3x8 exercises


    Workout A
    Squat 5x5
    Bench Press 5x5
    Barbell Row 5x5
    Barbell Shrug 3x8
    Skullcrusher 3x8
    Chins 3x5-8
    Hyperextention 2x10
    Face Pulls 3x8
    Kneeling Cable Crunch 3x10-20

    Workout B
    Squat 5x5
    Deadlift 1x5
    Standing Press 5x5
    Barbell Row 5x5 -10%
    CGBP 3x8
    Straight Bar Curl 3x8
    Side Lateral Raises 3x8
    Kneeling Cable Crunch 3x10-20

    thanks guys would really appreciate any help
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  2. #2
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by Tal106 View Post
    Hey guys, trying to decide how many calories my weightlifting routine burns so i can roughly calculate how many calories i need to eat for maintenance on a rest week. I'm 145lbs, 5ft 5.5", 20 years old and i usually have 3-5 mins rest on 5x5, 2-3 mins on 3x8 exercises


    Workout A
    Squat 5x5
    Bench Press 5x5
    Barbell Row 5x5
    Barbell Shrug 3x8
    Skullcrusher 3x8
    Chins 3x5-8
    Hyperextention 2x10
    Face Pulls 3x8
    Kneeling Cable Crunch 3x10-20

    Workout B
    Squat 5x5
    Deadlift 1x5
    Standing Press 5x5
    Barbell Row 5x5 -10%
    CGBP 3x8
    Straight Bar Curl 3x8
    Side Lateral Raises 3x8
    Kneeling Cable Crunch 3x10-20

    thanks guys would really appreciate any help


    A better plan will be to use one of the calorie calculators ITT to figure a caloric baseline. Trying to estimate calorie "burn" from isolated sessions of exercise is just too inaccurate:
    *Emma-Leigh's calorie/macro thread: http://forum.bodybuilding.com/showth...hp?t=121703981




    And not that any numbers from any of these calculators will be dead-accurate; they won't be. But they will provide you with a number to use to fill with your macro requirements that will at least get you into the ballpark so that you have something to stick to for 3-4 weeks to see where you're at, and then make some educated adjustments.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  3. #3
    Registered User Tal106's Avatar
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    That's a good plan, but I'm basically going from highly active to sedentary/lightly active

    should i say i'm "moderately active" anyway? since my metabolism will probably still be fairly high during a week of no activity, since i have been highly active in the past while? not sure what to do here

    Thanks
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  4. #4
    Registered User Lites10's Avatar
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    I would probably assume that if you dropped about 200 calories a day, you would be fairly close, maybe go 300. either way, one week won't be enough to really matter in the long run. Just make sure that you base it off maintenance, not your bulking calories since of you're not lifting, no point in bulking. (so if you are at a 300cal surplus, drop around 5-600 /day)
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  5. #5
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by Tal106 View Post
    That's a good plan, but I'm basically going from highly active to sedentary/lightly active

    should i say i'm "moderately active" anyway? since my metabolism will probably still be fairly high during a week of no activity, since i have been highly active in the past while? not sure what to do here

    Thanks
    If you plan to exercise 3-4 times a week, just use "moderately active." That will be pretty close for most people.


    Again, you're just figuring a baseline from which to evaluate after sticking with it for several weeks. But it will be much closer than trying to piece something together from guesswork.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  6. #6
    Registered User KingOfLimbs's Avatar
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    People using those bodybugs were saying that they burn about 150-300 cals per workout without any cardio.
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  7. #7
    Kamehameha! KarmicEffects's Avatar
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    I always used a general blanket of 1 mile cardio = 100 calories and lifting with no bull****ting = 500 cal for an hour...has been pretty accurate for me at least.
    Started @ 2009 - 335 LBS & 37% BF
    Now @ 2014 - 210 LBS & 11% BF

    "Get what you like so you're not stuck having to like what you get."
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  8. #8
    Registered User Fbomb1990's Avatar
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    about 450 for an hour of REAL LIFTING!!! I'm not talking bicep curls, or crunches. I'm talking full body workouts. You also burn calories for about a day afterwards.
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