It depends on your height weight and activity level. If you are comfortable sending me a p.m. with your details, I'm happy to help you figure out your maintenence calories. 😊

My PT is not an RD, but they do have dual certification through NASM for CPT and CNC.

Yes my doctor is aware of the current regimen. They just said to cut back on the exercise if it felt like too much, and ofc that I should eat if I'm hungry even if it's pushes me above my caloric intake for the day.

Aww I'm sorry about your injury and I'm wishing you a speedy recovery!

But yeah lol your numbers are much closer to mine if you're working out for 45 minutes. Lol it makes sense now.

300 calories burned in strength - 1 hour 540 calories burned in cardio conditioning -1 hour 1066 calories burned in Pickleball - 2 hours

Thanks! I have an active recovery day planned for Sunday.

No problem! Honestly I have to give credit to my gym and their amazing programs and coaches. I couldn't have accomplished this without their support and guidance. If you have one near you, you should check out lifetime fitness.

You only burn 300-500 in 2 hours of exercising?

Here's a sample of my workout from this morning Strength conditioning:

Rowing - 10 minutes high intensity Battle ropes - 5 minutes Box jumps - 5 sets of twelve Dumbell shoulder press 5 minutes 80% of 1 rep max Dumbell squats 5 minutes 80% of 1 rep max Dumbell planks walkout to push up 5 minutes Dumbell thrusters 5 minutes 80% of 1 rep max Bike - 5 minutes zone 4 HR Active recovery between each exercise includes plaks, dead bugs, or weighted sit ups

Cardio conditioning:

10 minute light warm up jog at 3.5 mph 10 1 minute intervals at zone 3 HR, 5 mph 1% incline, active recovery at no incline for 1 minute between each one. 10 45 second intervals at zone 4 HR, 6.5 mph 4% incline, active recovery at no incline for 45 seconds between each one. 10 30 second intervals at zone 4 HR, 6-6.5 MPH 8% incline, active recovery at no incline for 30 seconds between each one.

Obviously there were some other things I did as well, but that's a general idea of how the calorie expenditure is so high. My heart rate stays in zones 3-4 during the workout.

Thank you 😊

A L O T of working out. At least 1 hour of F45 type training and at least 1 hour of orangetheory type training each day, 7 days a week. I'll usually throw in some extra treadmill time or Pickleball time if I didn't at least burn 1000 through the first two exercises.

Edited to add: I know Apple watch calories aren't always perfect, so I did the math as a sanity check.

I've burned 25548 calories since last Wednesday, and I consumed 7309. That puts my deficit at 18239. 18239 divided by 3500 equals just over 5lbs of fat. So not perfect based on my 7lb loss, but close enough for me. 😊

Hey! Thanks for the feedback. My PT set my caloric intake to 1200-1500. I'm trying to really hit that 1200 number, but honestly it's hard with the amount of protein I'm eating a day (130-150 grams).

Honestly my dedication comes from it feeling good to be back in the gym after being out for so long. And ofc losing weight is a great motivator too haha.

Ig we'll have to see. The plan for next week is to cut back to no more than 2.5 hours of workout time. Obvs I went way over that the last few weeks.

I can understand how it might seem extreme and come across as disordered eating. However, everyone is different and has a different body comp, goals, and health. My PT and Dr both cosigned this and ofc made me aware that while 1200 is the minimum that I need to consume during this cut, that ofc I can eat more if I'm still hungry. Hopefully that helps provide some additional clarification.