Calorie consumption during lifting

[ken]

Originally Posted by drizzt3117

Dumbbell Bench Press: 3 x 10 @ 85
Barbell Bench Press: 3 x 10 @ 225
Squat: 3 x 10 @ 225
Deadlift: 3 x 10 @ 225
Dips: 3 x 10
Pullups: 3 x 10
Machine Dips: 3 x 10 @ 225
Weighted Pushup: 4 x 25 @ 45
One-Arm Rows: 3 x 10 @ 75
Barbell Curls: 3 x 10 @ 85

This is a pretty voluminous workout. If you're training with intensity, I'd give yourself a 1500 calorie surplus on this day.

The people that have time to read US Weekly in between sets or answer their cell phone or chat up the girl on the hip adductor might be burning 500 calories per workout. The people catching their breath in between sets, pacing, visiting the porcelain princess, and leaving the gym with shaking limbs are easily burning 1000 calories.

And that's not including the post-training surge in calorie consumption after a resistance session.

 

[whacked]

Originally Posted by ken

This is a pretty voluminous workout. If you're training with intensity, I'd give yourself a 1500 calorie surplus on this day.

The people that have time to read US Weekly in between sets or answer their cell phone or chat up the girl on the hip adductor might be burning 500 calories per workout. The people catching their breath in between sets, pacing, visiting the porcelain princess, and leaving the gym with shaking limbs are easily burning 1000 calories.

And that's not including the post-training surge in calorie consumption after a resistance session.

This easily doubles most estimations already pointed out in this thread or available elsewhere (that I've read). Care to elaborate/back it up?

Originally Posted by Eason

Forget about "fat burning" zones, imo that's complete bullshit- you'll lose much more weight by simply going for as high an intensity for as long a time as you can manage simply by burning more calories.
+1

 

[ken]

Originally Posted by Eason

Forget about "fat burning" zones, imo that's complete bullshit- you'll lose much more weight by simply going for as high an intensity for as long a time as you can manage simply by burning more calories.

<-- What he said.

I've said it before, and I'll say it at least one more time: look at the dudes in the spinning classes and on the ellipticals. Does it look like steady-state cardio is working for them?

 

[ken]

Originally Posted by whacked

This easily doubles most estimations already pointed out in this thread or available elsewhere (that I've read). Care to elaborate/back it up?

Which one, the 1000? That number probably doesn't apply to too many people here. At Gold's Gym in the mid-seventies, though, it applied to everybody.

The 1500 surplus I'd take after drizzt's session is (my guess) what he would need on that day to grow. It's based on, well, pretty much nothing, because I don't know what his body composition or weight is, etc. But that that's what I'd give myself if I did those lifts.

 

[drizzt3117]

Anyways, my workout is composed of both HIIT and weights. I don't like regular cardio, or have the time to do both cardio and weights.

I'm thinking the caloric consumption from my normal weight workout is probably ~500ish, while each of two HIIT sessions each burn a good 400 calories each. I should probably increase my calories a bit, as I think I'm at about 2k/day with 1g/lb protein but so far I seem to be meeting my goals of reasonably fast cutting (1.5-2lb/week) while maintaining good muscle mass.

Current body composition/stats are 6'1 212 @ 13% or so.

 

[nioh]

Originally Posted by ken

This is a pretty voluminous workout. If you're training with intensity, I'd give yourself a 1500 calorie surplus on this day.

The people that have time to read US Weekly in between sets or answer their cell phone or chat up the girl on the hip adductor might be burning 500 calories per workout. The people catching their breath in between sets, pacing, visiting the porcelain princess, and leaving the gym with shaking limbs are easily burning 1000 calories.

And that's not including the post-training surge in calorie consumption after a resistance session.

That's nowhere near 1500 calories. The average gym workout is at ~200 calories.

 

[adversity04]

I can't think of where the link is off the top of my head but if I find it I'll post it, but with the high intensity workouts in HIIT you have to take into consideration the elevated metabolic rate following the workout. Could be the same thing with super setting a with a push/pull or an upper/low with little rest. Unfortunately that's very hard to measure.

 

[Eason]

Originally Posted by adversity04

I can't think of where the link is off the top of my head but if I find it I'll post it, but with the high intensity workouts in HIIT you have to take into consideration the elevated metabolic rate following the workout. Could be the same thing with super setting a with a push/pull or an upper/low with little rest. Unfortunately that's very hard to measure.

I recall some studies where it was found that HIIT and weightlifting, even supersetted, were incompatible as far as kcal expenditure. (weightlifting just didn't get close)

 

[drizzt3117]

Originally Posted by Eason

I recall some studies where it was found that HIIT and weightlifting, even supersetted, were incompatible as far as kcal expenditure. (weightlifting just didn't get close)

I agree that the weightlifting isn't going to be more calories during the actual activity, but the question is how much difference the increased metabolism during muscle repair will make, since most cardio won't cause too much muscle damage.

 

[Eason]

I'm not sure about that, so many variables...

 

[nioh]

Originally Posted by drizzt3117

I agree that the weightlifting isn't going to be more calories during the actual activity, but the question is how much difference the increased metabolism during muscle repair will make, since most cardio won't cause too much muscle damage.

I wouldn't worry about it. Counting the calorie consumption during weight lifting isn't all that big of a deal as it is close to negligible anyway. 2-300 calories less than calculated won't do you harm.

 

[Viktri]

Originally Posted by Eason

I recall some studies where it was found that HIIT and weightlifting, even supersetted, were incompatible as far as kcal expenditure. (weightlifting just didn't get close)

I don't see how even supersetting could get the heart rate high enough and long enough for HIIT.

 

[adversity04]

Originally Posted by Viktri

I don't see how even supersetting could get the heart rate high enough and long enough for HIIT.

Traditional supersetting for the most part won't. Do something like a high intensity crossfit workout and it will. Take today for example:
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

I didn't refer to this before because I don't think Drizz does this type of WO.