Calorie expenditure for GST (how to count?)

I have a question for those that are counting their caloric intake and expenditure. Counting the intake is easy, but how do you count the expenditure for your GST work? It seems pretty difficult to estimate the amount of calories used for a foundation workout as there is so much variation with the microcycles, deload weeks, etc.

 

To those who are counting; would you mind sharing your approach?

IIFYM checkin in. Why do you need to know how many calories you consume through GST?

Just find what your mantainence level and play around with it if you want to lose or gain weight. This may take a while to figure out and some trial and error:)

Best way to calculate your expenditure is to buy a heart rate monitor for your workouts. They aren't perfect, but they offer a general guideline. The better you get at a movement however, the fewer calories you expend because the body will be more efficient.

But yea, eating at maintenance for your lean body mass daily will cover you. Any weight loss will be fat and you can just start beefing up the protein as you gain muscle.