Razorxp Group Is CLOSED (Page 28)

I tried doing the smaller meals, and I was starving and really not a happy camper. I think I just have to HTFU and starve lol

I think it would be 2100-500 to lose, yes?  The nutritionists say it should be base metabolism plus calories burned minus 500 equals one pound lost a week.

It's not just how many cals either, it's what they are.  20% fat, 20% protein and 60% carbs is what I was told, I think.  I eat the same breakfast and lunch every day during the week that comes to about 1100.  My Base is 2000 ...they told me to stay about 2600 a day for weight lose on active days.  I think I have been in starvation mode over the last several years.  But now last time I was measured I was at 13% body fat.  No less than 10% is recommended for endurance sports.  That left me 8 pounds to trim.  I believe I have.  Dropped another pant size since T Day.   But I don't weigh a lot.  None of that up and down emotional roller coaster for me based on whether the scale shows up or down.  I do the right things, I expect the right results.  The proof is in smaller clothes, better results in workouts.

It is not as simple as reduce calories and lose weight especially if you are working out.  If you are constantly going way negative on your calorie intake to calories burned your body is going into starvation mode and hoarding everything it can get a hold off - hence not losing any weight.  You need to make your body more efficient at burning fat and that will never happen by under fueling.  Did you get a chance to watch that video Caleb posted? 

I did the calculation for myself and, assuming an average of 700 calories burned from working out - I'm at 3,033 calories.  No wonder I'm hungry ALL THE TIME.

I also did the calculation for my fiance and she was not happy.  We're going to be re-evaluating our diets.  We tend to eat pretty lean, so I don't know if it will be hard to manage.  The trick is to do the right thiings and make some enjoyable foods.  We have a recipe book for a crock-pot (if you haven't used one yet, GET ONE) and it's nice to set it up in the morning before I start my day and come home to a cooked meal.  Top that off with the fact that we work alot with fresh produce and everything comes out really well.

Im trying to figure out the nutritional info related to the recipes we're making, but there's nothing provided in some of the books.  I would also figure that cooking the food and removing fat, etc. also does something to change the nutritional attributes of the food, so I'm hesitant to go to a site like FitDay and just "figure it out".

Thanks for keeping your eyes open. 

My wife paid me the best compliment last night!  She said I'm starting to look like I did when I was a Marine!  So I would say my training is going pretty good if for no other reason than my body is returning to what it was when I was in my early 20's.  I just turned 35 and feel like I'm in the best shape I've ever been.

Good Morning Coach.

Regarding my workout plan - it is to easy - as we had discussed so I am making some modifications to it. I am even slightly ahead of where it wants my swim to be - which is making me happy.

Have a great day everyone.

KC

- X2 on the 10 commandments of weight loss video.  Good stuff.  About 25 mins I think.  Worth it. 

- Good on you for looking like you did 15 years ago.  Really is nice to get those compliments.

-  Rest Day for me after a brutal 60 min bike workout last night.  VO2 ladder they call it.   140% at 1 min, 130% @ 2, 115 for 3, 110% for 5 mins then step back up 110% for 5, 115% for 3, 130% for 2 and 140% for 1 with rest in between equalling the next interval coming up.   I qw in the big ring in front, the smallest in back spinning at over 100 rpm.  I blow up the third interval of the second set.  I hit the numbers on all the rest. 

My bike coach's name is Stan.  I am aware that his name is one letter short from his true identity.

S-A-T-A-N

Just kidding. ;/

Have a great weekend.   

Hard to say.  My distance volumes have been right on, but I missed strength workouts last week.  I finally did one this week on Tuesday (smart cookie waits until the day AFTER spin class now) and am feeling it.  Spin class was pretty hard last night as a result.  I have lifting today after my run and I think I am actually going to stick to plan on the run today and take my time a little.

But if you were to hold my feet to the fire, I'd say it trends toward too easy.

I think I'm going to take some time and practice changing out tire tubes today while I'm on my conference calls.

That seriously sounds like a fun workout!  Strong work!

You still are a Marine!! just not active!   That is great that your wife is noticing, it makes you want to work all the harder. GREAT JOB

Here is the eating plan I am on right now to cut my weight down.  I average about 1.5 to 2hrs of working out per day.  So I burn about 1000-1500 extra cals. These are all measured out by the ounce or cup for exact calorie intake. This is what I'm supposed to eat I have to substitute for taste.


Breakfast:
Cottage cheese (I use yogurt)
blueberries
egg whits
spinach
whole wheat bread

Snack:
banana
broccoli
cheddar cheese

Lunch:
chicken
avocado
sweet potato
apple

Snack:
whole wheat bread
pastrami
cheddar-cheese
lettuce
almonds

After-workout:
pineapple
carrot juice
protein

Dinner:
chicken
salad (Olivie oil)
brown rice
asparagus
black beans

Snack:
Greek yogurt (I use regular FF)
Flax seed



Hope this helps everyone as a sample diet for someone in light to med training schedule.  It will increase in about 3 weeks when I start ramping up training.

I will say I'm never starving but I also seem to be eating constantly.  My energy level is off the charts for me (no real long workouts yet, but I feel great)  We shall see how it goes long term.



Edited by razorxp 2011-01-21 9:07 AM

I need to do this...I know my workouts would be better if I had more fuel before and more recovery after.  That is two snacks right there. I just have to get it through my skull that I will not gain weight doing this given the exercise load I'm doing.  Hard for a former fat man.

I know!  Me too!  I understand the logic.  But I'm not dealing with logic.  I'm dealing with a fat man mentality.  Really scars you.  I lost the same 100 pounds three times, then just packed it on until the 50 inch waist.  Now at a 32-33, I have what amounts to post traumatic stress syndrome I think.   I know I need to tweak my body so it has more cals for workouts and recovery.  I know that it will boost the metabolism so I will actually burn more cals.  Now if I could only convince the fat man inside.     I will!  It's just a matter of time.  I experimented with more snacks.  The problem was I was using only fruit because it is relatively safe and easy and ...well...you know what too much fruit is like.    I need to do the protein like peanut butter and a mini bagel, the bars, etc.  I'll start working on that over the weekend.  A plan and then do some revising of my eating routine. 

 



Edited by IceManScott 2011-01-21 1:08 PM

I found a site that allows you to enter a recipe and then it calculates the nutritional information  I can't speak to the veracity of the results as I don't know what they have in their rules engine.  The website is http://recipes.sparkpeople.com.  I then take those results and plug them into FitDay to track my intake.

It's more than a fair amount of tedium with all the data entry, but I think in the long run it way pay out.

I've done something like this before, but primarily in the interests of trying to bulk up - which was not successful.  I think I'm built to be wiry.  Anyway - I am little tentative on this because I may find out that I am not eating enough.  Ugh!  This can get pricey.

Edited by robburkett 2011-01-21 9:36 AM

Kathy's weight watcher's site foes that tooo.  She also has a new calculator that does it from WW.  Calculates points and cals I think.

It doesn't take much to lose a pound a week.  A pound is 3500 calories so if you just cut 500 calories a day, that's a pound a week.  That's cutting out a can of pop and doing a 30 minute workout session so you can get fairly close to your calorie goal for the day and still lose weight.  If you're using a calorie counter that estimates how many calories you need to lose weight, then that calorie deficit is built in.  So if you short yourself on that number, you're going to be even further below what you need.  Like Tim said, if you're starving yourself, your body is going to go into survival mode and store every calorie it can as fat because it doesn't know when it's getting it's next meal.  That's why it's so important to eat breakfast (break fast) because it gets your body out of starving mode. 

Something to look at might be the timing of your meals.  If you are eating/snacking real late at night that might be causing you some problems. If you've under-fed yourself all day, then there is a tendency for late snacking.  Another thing to look at is maybe some "hidden" calories;  salad dressings, sugar/cream in your tea/coffee, mayo on the sandwich, sugar on your cereal/oatmeal, regular pop.  Sometimes people miss those things and those types of things can add up over the day.  A can of pop has about 200 calories.  If you have three of those you're looking at 600 calories, in the form of simple sugar at that.  

Wow - thanks for all the dietary/nutrition info everyone. I have no idea what I am doing but I will start to attempt to learn.

KC

Keith, I Just saw this post in the HIM thread......Is that the size you are looking for?  Might be worth a PM for price?

Posted 2011-01-21 11:35 AM (#3313323 - in reply to #3052895) Subject: RE: Beginner 1/2 Ironman Plan Group

Veteran Posts: 189 Location: Harbor City/Torrance/Carson Offline

Great...  I just found out that my bike is too big for me.  The head tube is 54cm and I should have a size 50...  I thought my shoulders was suppose to be all tensed up when I'm riding.  I know I'm stretched when I'm riding but fitter says I'm suuuupppppeeerrr  stretched.  I guess I just got used to it.  I guess thats what happen when your a naive Craigslist buyer who knows nothing about bike geometry and buys a 50cm sized bike.  It's 50cm from the top tube which can be adjusted through the seat height and not 50cm head tube!!! Anyone in the market for a great road bike?  It's the bike in my avatar.  50cm down tube, 54cm head tube, leader frame, full ultegra 6700SL with Dura Ace front deraileur, with carbon seat, and carbon fork. Great progress everyone!!!  Just keep on churning thos training hours!

Edited by cheekymonkeys1 2011-01-21 12:28 PM

Thanks Cheeky!   I'm going to check it out!

Hi Deb, what exactly is cheekey monkey???? lol Just wondering

Of course mine is no better...  Old nickname razor and I used to race jetski's (seado xp) So I Just combined them.



Edited by razorxp 2011-01-21 8:30 PM

Hi Team.

Hope you are all having a great day.

I had a nice swim today (for me anyway) - not what some of you are doing but good for me
A short run after my swim was nice as well.

Probably head back to the pool again tomorrow for more - looking forward to it.

Have a great night and a nice weekend. Enjoy what ever it is you decide to do or who ever it is you are hanging out with.

KC

Edited by kcgolf 2011-01-21 6:53 PM

That is why I posted a few days ago about being concerned with putting on a few pounds because I have been following that formula and consuming close to 3000-3500 calories on days I workout.  I have since maintained at 171 but I feel great.  Last season I was dragging and my wife would comment on how I was basically useless when I got home from work because I would be asleep on the couch by 7:00pm.  It really has made a difference inmy energy level. 

I have been really happy with my plan as I am combining marathon training with triathlon.  One question though - The way my plan worked out is that my down week for triathlon training is coming on a 13 mile long run for marathon training.  Next week is the opposite as my traithlon training increases but my marathon training goes down.  I kind of like that as I thin kit balances it out but I am wondering if I should just have one straight week of both being a down week?  Thoughts?