I know, I know. This sounds like a dumb statement. The title of this post I mean. But it’s soooooo true. If you’re trying to build muscle mass, or strength, or just working out in general fairly often, you might not be eating as much as you should be.
I was talking to a girlfriend today, and if you think I work out a lot, this girl is like, NEXT LEVEL. Claire teaches 20 classes a week, works out 4 hours alone, and 4 hours with her friend a week. Like, she’s a MACHINE. I asked her today how much she has to eat in a day to even have enough energy to do all of that and she told me around 3000 calories. WHAT I mean, like, that makes sense cuz she’s literally like, working or sweating or saving the world, but when I think about what I eat in a day, I barely make 1500 calories most days.
We both agreed it’s way harder to eat enough to gain muscle than it is to eat less to lose weight. Taking food out of a diet, or switching bad food with healthy food (to decrease calories) is sooooo much easier than having to force yourself to eat when you’re not hungry. I remember when I had a personal trainer years ago, and I’d be gaging down protein shakes just to get enough calories into me in a day so I could build muscle. To be honest, I don’t know how many calories I should be eating in a day, but I know I don’t eat enough. I don’t have a massive appetite and when I do have an appetite, I can’t eat a lot in general.
I did some research (in solid Sarah fashion) and this is how to know how many calories you should be eating in a day…..
If you’re a man, this is the equation…
BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years )
If you’re a woman, this is the equation…
BMR = 655.1 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years )
Or you could simply click here and use this calculator that does it all for you!
So this calculator says that with my moderately healthy lifestyle, I should be eating about 2400 calories/day to maintain my weight. HAHA I do not eat anywhere CLOSE to that. Sigh. Ok so clearly I need to make sure I start eating more if I want to gain some muscle…. easier said than done.
Today I took it easy in terms of exercise. Last week I really pushed myself hard and did A LOT. Sunday night I got home and did some adult stuff (aka, laundry) and I passed out in bed before 9pm and didn’t wake up the next morning until 8am. I didn’t wake up once in the night, I had a solid dream the entire time I slept, I needed that sleep BAD. So this week I’m kind of taking it easy, so today I did 1-half hour class called GRIT.
Let me explain this GRIT thing to you.
Basically, I teach a program called RPM which is put out there by a company called Les Mills International. My program is spinning, but they have, I wanna say 10 or more different disciplines you can teach, and here in Canada, GoodLife Fitness has the exclusive rights to the programs, although they are all over the world. GRIT is the newest discipline to come to Canada, and there are 3 different types of GRIT that you can do; GRIT Strength, GRIT Cardio and GRIT Plyo. I’ve only ever done GRIT Strengh, so that’s what I did tonight at my buddy Luke’s class. Here is a sample of what GRIT Strength looks like:
So yeah, shit is kind of intense. It’s half an hour but it’s non-stop. I started going last week, I did it Tuesday and was in pain till about Saturday, but I’m back this week cuz I want to get better! I felt like I was better this week than I was last week, and next week I’m going to add some weight to my bar because I felt like it wasn’t nearly as heavy as it should be. I feel good after it this time!!! I’m curious to see how my bum is going to feel by Thursday, but it’s all in the name of a nice booty – amirite?
Also, I have the biggest knot in my bicep. It’s a really weird feeling being in pain when you simply straighten your arm.
YAY for getting fit! If it was so easy though, everyone would be fit, right? I’ve made a lot of amazing fitness friends recently and it’s so motivating to get my butt into the gym! I’m loving every minute of it. <3
I’ll let you know how my bum feels tomorrow or Thursday LOL – wish me luck.