Calorie expenditure during training session??

Simon_454 · Jul 30, 2015

I'm trying to get a rough idea of how many calories an enhanced bodybuilder will burn in a 45 min to 1 hour long training session let's just say mountain dog style, keep in mind the after burn caused by intense anaerobic activity, so with that said how many calories more would you expend a day with a the workout added in?

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Allday · Jul 30, 2015

What's said enhanced bodybuilder's height, weight, body fat percentage, age?

Is this person lifting legs or arms in this session, are they doing supersets, how much rest time in between sets, what's the rpe level of each lift performed?

Without more information, there's no way you can get a real answer. Even with this information, it's hard to measure anything quantifiable as everyone is different.

Jizzmo · Jul 30, 2015

maybe 600 per hour for an average heavy lifting session

though the hormonal effects, insulin sensitivity, increased EPOC etc are much more important than actual calories burned imo...

LK3 · Jul 30, 2015

tdf riders use like 700 cal/hr.

in reality while we might like think we train hard and all, I don't think 99+% enter that neighborhood.

I think to remotely approach it you will need to have LEAN mass over 220 and be training like a mad man.

in reality I have almost never seen anyone training hard in a commercial gym, like legitimately in 20+ years in the gym.

most people do not trian hard at all.

Simon_454 · Jul 30, 2015

I know there are many variables but let's just say a bodybuilder 220 lbs at 10% bf training mountain dog style basic chest/delt day just even a give range? My guess would be between 300-400 calories added on to total daily calorie expenditure does this sound about right?

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brutus69 · Jul 30, 2015

no way 600 and hour. no way.
maybe if u do legs for an hour but really, most of your time is resting. a set lasts 30 seconds, maybe 45 if u go slow.
and pro cyclists, depending on stage, can burn 1000 an hour.
yr talking guys who maintain 400 watts, up to `1500 watts on sprints.

buck · Jul 30, 2015

I have always put it optimistically at 400 Kcal/hr.

LK3 · Jul 30, 2015

Simon_454 said:
I know there are many variables but let's just say a bodybuilder 220 lbs at 10% bf training mountain dog style basic chest/delt day just even a give range? My guess would be between 300-400 calories added on to total daily calorie expenditure does this sound about right?

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for chest n delt stuff I think 300-400 might even be on the high side...

maybe if you include 10 mins walking to warm up, another 10 or so at the end to recover.

training and sex both burn far fewer calories then we would like to think.

Cerberus777 · Jul 30, 2015

Also remember the longer you have been training, the more efficient your body becomes. Other things to consider, if you train 2 days in a row. The after burn is more the second day.

broncos62577 · Jul 30, 2015

Not sure how accurate but it gave me an idea. I wear a fitbit HR while lifting. My HR stays in the 110-125 range. I weigh 260. A 45 min leg workout burns 400 cals according to it. Chest isabout 250, back about 300. I rest 90-120 sseconds between sets.