Ok so I am waiting to hear back from my NUT about this question. Now my doctor said I could start working out. I have a trainer and all. My question is. Besides the require fluid and protein we are to ingest daily. I know I calculate around 450-500 calories per day. Now with working out do we have to eat a little more or keep it as is?? Cause if for example I eat 500 calories a day and work out 300 then all my body is taking in around 200. Or am I all wrong. Someone please guide me on this

First, I'm not a nutritionist so this is based on my experience. This will depend on your workout routine. Starting out slowly, you can stay on protein and calorie count for as long you feel you are achieving goals. For example, if you keep the same diet and start walking and building up exdurance while in weight loss mode, it will accelerate the weight loss. Once you get close to weight loss goals and you want to start challenging yourself (1/2 or full marathons for example), you will need to increase calories and start increasing carbs for energy stores. Converting protein to energy is harder that converting carbs once your have emptied your energy stores. Listen to your body and talk with a nutritionist if you have questions. You will lose muscle mass initially so that's why the protein is really important at this stage. Good luck!

^^^

pretty much what he said. If you feel yourself running instantly out of energy during workouts, its your body telling you that you need more calories.

Best of luck!

I worked out on Monday and I was totally fine. Worked out this morning and my sugar dropped. I felt horrible. I am gonna have to up my calories a bit on workout days for sure. Thanks for your advice

Beyond the prospect of adding some calories, it may make a difference to you what those calories are. I found that as my exercise routine ramped up, I needed to add some complex carb to my pre-workout snack/meal - a common bit of fitness nutrition advice is to precede a workout with a something that is relatively high in complex carb, medium Protein and low to medium in fat; I used a small sandwich of whole grain bread, meat and cheese and hour or two before working out and that made quite a difference when I was swimming beyond a mile, though not much of a difference when doing primarily weights. At your current intake, you don't have a lot of room to play with since protien is still the most important component, but there should be some room to play with the remaining calories, or increasing them a little: 600-800 cal is a very common level used in VSG plans, and while some will specify higher limits (I ran 1000-1100 thru my loss phase), I haven't seen many plans recommending below that level.

Good luck on getting to the new you!

Beyond the prospect of adding some calories, it may make a difference to you what those calories are. I found that as my exercise routine ramped up, I needed to add some complex carb to my pre-workout snack/meal - a common bit of fitness nutrition advice is to precede a workout with a something that is relatively high in complex carb, medium Protein and low to medium in fat; I used a small sandwich of whole grain bread, meat and cheese and hour or two before working out and that made quite a difference when I was swimming beyond a mile, though not much of a difference when doing primarily weights. At your current intake, you don't have a lot of room to play with since protien is still the most important component, but there should be some room to play with the remaining calories, or increasing them a little: 600-800 cal is a very common level used in VSG plans, and while some will specify higher limits (I ran 1000-1100 thru my loss phase), I haven't seen many plans recommending below that level.

Good luck on getting to the new you!

Rick M is 100% correct, you need to add the complex carbs to your diet to give you energy for your workout. I experienced the same thing as you did and talked to my NUT about it. I increased my carbs and had a substantial amount of extra energy that helped me through my workouts. While it is true that the weight loss is math, everyone burns calories differently. Now that I am at my goal weight, I am going to increase my strength training and slow ( not eliminate) my cardio. I will probably lose 5 to 10 lbs more just so I can build more muscle and stay comfortably under 200 lbs. I am working on the math now as far as how many calories and carbs to get where I want and maintain my weight and routine. I have been getting about 1200 calories a day during my last 2 months of weight loss. I think that number will be increasing to about 1800 to start and I will adjust from there.

Good luck, you will find what works best for you.

Good stuff above. If you want to add complex carbs to your diet without the calories, try dill pickles. Low calories (almost nil) and cucumbers are great source of carbs. Just have to watch the sodium levels a little (hence I make my own).