General Discussion Triathlon Talk » Having trouble hitting caloric deficits with current training plan. Rss Feed  
Moderators: k9car363, alicefoeller Reply
 
 
of 3
 
 
2011-01-05 12:36 AM

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: Having trouble hitting caloric deficits with current training plan.
So on Monday I'm going to start one of the pre-made plans and following it to the letter.  My problem is this.  My base burn rate is 1800 (and of course all these are approximations) and to have a 1K deficit that means I have 800 + exercise calories to eat per day.  With the gym group cardio I would take two a day and be able to eat 1800 calories while still having that deficit because I burned about 500 over base rate with each class.

Let's take this plan.  One day all I have to do is run 2.10 miles.  That's about 210 calories or so, letting me eat just 1010 calories that day, and I don't like to go under 1200 and I really prefer 1600-1800.  Even now doing my own thing only this week I'm having trouble hitting the deficits.  Some days have just one hour of swimming and that barely burns any calories.

Re-take group classes to 1-2 a day to reach my 2800 total burn goal a day (to eat 1800 and have the 1k deficit) until I get into those longer rides that would burn 1k total a day?  Bike whatever calories I need?  I.e. for that 1010 day bike 790 extra calories which is 2 hours? 

Edited by GatorDeb 2011-01-05 12:37 AM


2011-01-05 12:46 AM
in reply to: #3278542

User image

Pro
4909
20002000500100100100100
Hailey, ID
Subject: RE: Having trouble hitting caloric deficits with current training plan.
Pick one or the other. Either train to perform and worry about weight loss on the side, or worry about weight loss first and under perform.

How much weight do you think you need to lose and why the hurry?
2011-01-05 12:50 AM
in reply to: #3278542

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: Having trouble hitting caloric deficits with current training plan.
I'm 5'4" and I want to be 115 lbs (normal for me is 108-145).  I've been as slow as 129 and then gained it back   Have never been below 129.  And 129 felt good, and I could still feel I could have lost more.  I'm at 139 right now so just 24 more or about 3 months.  Sooner or later I'll get into like 4-5 hour rides and 6 mile runs so sooner or later I'll start hitting the deficits, so put off the weight loss until then?  I do feel like I'm carrying an extra 25 lbs on me and that makes the training itself harder because of the extra weight.
2011-01-05 1:16 AM
in reply to: #3278542

User image

Veteran
195
100252525
NAF Atsugi Japan,Medford OR.
Subject: RE: Having trouble hitting caloric deficits with current training plan.
I'm using the Tap&Track app for my Iphone and it's amazing......it tracks everything, includes pie charts and breakdowns, I can add my workouts and it figures in calories burned etc.  One hour of swimming laps at moderate intensity burns over 800 calories.  How is that "barely" burning calories?
2011-01-05 1:18 AM
in reply to: #3278542

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: Having trouble hitting caloric deficits with current training plan.
If you swim 50 yards per minute that's about 500 calories an hour.  I swim 25 yards per minute so I halved the calories to 250.  Take away the 75 calories I would have burned sleeping, and that's 175.

Edited by GatorDeb 2011-01-05 1:31 AM
2011-01-05 1:25 AM
in reply to: #3278558

User image

Veteran
195
100252525
NAF Atsugi Japan,Medford OR.
Subject: RE: Having trouble hitting caloric deficits with current training plan.
GatorDeb - 2011-01-05 2:18 AM If you swim 50 yards per minute that's about 500 calories an hour.  I swim 25 yards per minute so I halved the calories to 250.  Take away the 75 calories I would have burned sleeping, and that's 150.


That's about right
http://www.everydayhealth.com/calories-burned-swimming.htm

Edited by thecatch83 2011-01-05 1:27 AM


2011-01-05 1:28 AM
in reply to: #3278542

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: Having trouble hitting caloric deficits with current training plan.
http://caloriecount.about.com/calories-burned-swimming-a539

Calories burned with Swimming


Crawl, Slow (50 Yards/minute), Moderate or Light Effort

544 calories per hour

Assuming a body weight of: 150 lbs

I'm 140, and I've used various calculators, for 140 that's about 500 calories.  They consider 50 yards a minute slow, so I'm half slow =)
2011-01-05 1:30 AM
in reply to: #3278559

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: Having trouble hitting caloric deficits with current training plan.
thecatch83 - 2011-01-04 11:25 PM
GatorDeb - 2011-01-05 2:18 AM If you swim 50 yards per minute that's about 500 calories an hour.  I swim 25 yards per minute so I halved the calories to 250.  Take away the 75 calories I would have burned sleeping, and that's 150.


That's about right
http://www.everydayhealth.com/calories-burned-swimming.htm


Right at that link, 140 lbs, 1 hour.

== 254 calories :\  - the 75 burned at rest.

BTW not 150, 175 assuming 250 which seems about right.  So that's 175 net burn per hour swimming.  That's over 5 housr for 1k sigh.  Some days only have one swim of an hour and that would only allow me 975 calories that day.


Edited by GatorDeb 2011-01-05 1:31 AM
2011-01-05 5:34 AM
in reply to: #3278542

User image

Member
16

The Beautiful Lowcountry of SC
Subject: RE: Having trouble hitting caloric deficits with current training plan.
1000 calorie deficit while training is alot. I think you might see your energy levels go down especially if you are doing lots of SBR. 500 calorie deficit would be more maintainable.
2011-01-05 5:35 AM
in reply to: #3278542

User image

Pro
6011
50001000
Camp Hill, Pennsylvania
Subject: RE: Having trouble hitting caloric deficits with current training plan.
Why are you shooting for a deficit of 1,000 cal/day?  Why not 500, which will result in weight loss of approx 1 lb/week?  A 1000 cal deficit is a little extreme.
2011-01-05 5:46 AM
in reply to: #3278542

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: Having trouble hitting caloric deficits with current training plan.
Because that's what I did all along.  Then I was wondering how that deficit might affect performance. 


2011-01-05 6:11 AM
in reply to: #3278639

User image

Pro
6011
50001000
Camp Hill, Pennsylvania
Subject: RE: Having trouble hitting caloric deficits with current training plan.
GatorDeb - 2011-01-05 6:46 AM Because that's what I did all along.  Then I was wondering how that deficit might affect performance. 


You might find that a 500 calorie deficit is more manageable from the perspective of how you feel and perform.  You will still lose weight.
2011-01-05 6:51 AM
in reply to: #3278542

User image

Payson, AZ
Subject: RE: Having trouble hitting caloric deficits with current training plan.
I am with the rest of the guys here.  500 deficit is all you need.  The weight will continue to come off.  And, regarding the daily output from exercise.  Some days will be low and some days will be high.  Your doing good to realize that both have to work together though, exercise and diet.  Another thing is to ensure your focusing on the right kinds of foods so that your not going day to day hungry or worried about your weight, and ensuring that you have enough energy to get through the day.  Kick any processed stuff out of your diet and focus on fruits, veggies and lean proteins and you'll find you'll be able to eat whenever you want and be working to make your daily calorie goal.
2011-01-05 6:58 AM
in reply to: #3278542

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: Having trouble hitting caloric deficits with current training plan.
Yeah, 500 seems the way go.  And it's only at the beginning, when I get to 5 hour rides I'm going to wish I didn't have to eat that much lol  Thanks
2011-01-05 7:15 AM
in reply to: #3278542

User image

Master
2563
20005002525
University Park, MD
Subject: RE: Having trouble hitting caloric deficits with current training plan.
x5 on aiming for 500 rather than 1000 as the deficit. 1000 is too much, especially when you're trying to build fitness, and recover effectively so that you can avoid injury.

The contribution of exercise burn to your total can seem pretty small when you're starting out, but as fitness builds it becomes far easier to burn a great deal through exercise. If you use one of the many good on-line calorie trackers, you'll quickly learn which foods are really hurting your totals.  
2011-01-05 7:29 AM
in reply to: #3278542

User image

Runner
Subject: RE: Having trouble hitting caloric deficits with current training plan.
Why are you picking 115 pounds for your weight? Are you in something that has weight classes, like boxing or wrestling?

It seems completely arbitrary to me, which is why I ask. You felt good at 129, so what's wrong with 129? What are your overall goals? Do you want to perform well in athletics, or do you want to lose an arbitrarily determined number of pounds? What happens when you develop more muscle, and gain some weight?

Just think a bit about what you're trying to accomplish, and contemplate the motivations for your goals. If they make sense, then go for it. If you discover that it's antithetical to your other goals, then you need to decide what's most important. If you decide that your reasons aren't really good, then drop the goal and move on.


2011-01-05 7:44 AM
in reply to: #3278542

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: Having trouble hitting caloric deficits with current training plan.
At 129 I felt I could lose more and now I gained 10 back I feel them.  I've been seesawing at 129-140 for months now.  I wanted to keep going until I reached 115 or until I felt like at my weight.  But I definitely liked 129.
2011-01-05 12:40 PM
in reply to: #3278844

User image

Extreme Veteran
833
50010010010025
Strong Beach, CA
Subject: RE: Having trouble hitting caloric deficits with current training plan.
GatorDeb - 2011-01-05 7:44 AM At 129 I felt I could lose more and now I gained 10 back I feel them.  I've been seesawing at 129-140 for months now.  I wanted to keep going until I reached 115 or until I felt like at my weight.  But I definitely liked 129.


Deb:

Here's my experience from back in may till now.  It sounds similar to yours so I hope it helps.


I started my tri training last May.   I was 207 (I'm 5'7, but I'm built pretty big up top so everyone was shocked that I was that heavy.)  I don't use a plan, but my workout numbers were pretty inline for a beginner OLY plan.   Within a month I had lost 12 pounds.   By the time of my first OLY in September, I was down to 181.  This was with no real diet modification other than being more aware of my portion sizes.   According to the "man" I should be around 150 for my height.   I feel I would be perfectly happy at about 165-170 for both looks and performance.   I see-sawed with my weight for years and every attempt was diet based.   With tri training, my weight loss has been much more stable and long term.   I never worry about how much I weigh....only that my training goes well.




So...as someone said, just immerse yourself in your training.   If you feel like doing more workouts than your plan prescribes, then throw in a few more rides or swims.
2011-01-05 1:03 PM
in reply to: #3278542

User image

over a barrier
Subject: RE: Having trouble hitting caloric deficits with current training plan.
I've found 500 calorie deficit to be very repeatable. I've done the 1000 cal deficit and it works for me for about 2-3 days. Energy wise I'm fine but I start to develop bad bad cravings and really fall of the horse.

I weigh all my food (keep a scale at work and home) and log all food and exercise at myfitnesspal.com - keeps me in line.
2011-01-05 1:27 PM
in reply to: #3278542

User image

Pro
5361
50001001001002525
Subject: RE: Having trouble hitting caloric deficits with current training plan.
x10 on the 1000 kCal/day thing being way too much.  It will put your body into starvation mode, and essentially train it to live without calories.  Great- if you happen to predict an upcoming famine, but for long term weight loss, not a good idea.

500 kCal/day is the right number.  that's 1lb/wk.  a safe and sustainable way to lose weight.
More likely- you'll be able to do 500 cal/day 5 days a week, and then break even on the other two.  So be it.  Don't drive yourself nuts trying to maintain a specific calorie in/out.

Plus, as your plan progresses, you'll be running further and exercising more hours. 

Instead- live a healthy lifestyle and your body will follow.  It won't have any choice.

Edited by morey000 2011-01-05 1:28 PM
2011-01-05 1:59 PM
in reply to: #3278844

User image

Expert
898
500100100100252525
Plano, National Capital Region
Subject: RE: Having trouble hitting caloric deficits with current training plan.
GatorDeb - 2011-01-05 7:44 AM At 129 I felt I could lose more and now I gained 10 back I feel them.  I've been seesawing at 129-140 for months now.  I wanted to keep going until I reached 115 or until I felt like at my weight.  But I definitely liked 129.


129-140 is a pretty big swing. Even during 'off-season' where I tend to do more weights and less cardio (cycling seems to be the one that really enables a lot of calorie burn only for the reason that I can cycle for pretty long periods, avg group ride during the summer is over 2 hrs), I won't let weight go more than 5lbs away from 'ideal target weight'.  I picked an arbitrary number as well but I find that it's a good balance between performance and appearance.  I'm not a pro and don't care much for the endurance athlete 'look'. By the end of last season, it was really becoming an effort to even stay at the weight, and I've dipped around 2 lbs below it.

My advice is that if you have time, increase the bike or swim portion a little faster than what the plan calls for.  The body can take more swimming and cycling (within reason) increases vs running. It's the running you have to be more careful about increasing mileage and intensity too quickly.  For cycling or swimming, doing 2 short sessions in a day a couple of times a week won't be too bad....if your plan calls for an hour swimming, then swim 45 minutes twice!

If you're swimming too slow, make one of the workouts a speed workout.


2011-01-05 2:04 PM
in reply to: #3279904

User image

Master
1681
1000500100252525
Rural Ontario
Subject: RE: Having trouble hitting caloric deficits with current training plan.
x10 --> I'm a 190lb man and for me a 1000 cal daily deficit is too much. I can sustainably run a 300 to 500 cal deficit and lose weight.  If you go too low your body will go into 'starvation prevention mode' and start shutting down - you'll loose energy, get sleepy and won't be able to workout like you need to.
2011-01-05 2:07 PM
in reply to: #3278542

User image

Extreme Veteran
3177
20001000100252525
Subject: RE: Having trouble hitting caloric deficits with current training plan.
Lots of good advice here but I would add (if someone did not beat me to it and I glossed over their post) that there is nothing stopping you from doing MORE workouts. Follow the plan for SBR but you can add in core, classes at your gym, other cardio workouts etc to burn more calories to let you eat that little bit more if you really want to stick with the 1k deficit. you don't have to kill yourself to maintain it.

Also remember that your BMR (1800 a day you said) is litterally just what your body needs to sustain itself in a day. The act of walking between your car and work or home increase the amount you burn so you may in fact be reach that deficit or more already. the only semi accurate way to know would be to wear a HRM that can track calories all day long.

whatever you decide (500 or 1k) good luck and let us know how the progress goes!
2011-01-05 3:54 PM
in reply to: #3278844

User image

Veteran
262
1001002525
Sarasota, Florida
Subject: RE: Having trouble hitting caloric deficits with current training plan.
GatorDeb - 2011-01-05 8:44 AM At 129 I felt I could lose more and now I gained 10 back I feel them.  I've been seesawing at 129-140 for months now.  I wanted to keep going until I reached 115 or until I felt like at my weight.  But I definitely liked 129.


I've got to back up Scout here....why 115 lbs?  You felt good at 129 and you just said you liked it.  Of course you could have lost more weight - but why??  Have you ever weighed 115 during your adult life?  If not, it's going to be tough to maintain that arbitrary weight, you'll feel drained and lethargic, your athletic performance will suffer, and you probably won't look that healthy.  Lots of people are giving good advice on how to lose some more weight, but nobody but Scout has asked if it's actually necessary.  
 
What do you feel is "your weight", and why do you feel that it is?
2011-01-05 4:32 PM
in reply to: #3278542

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: Having trouble hitting caloric deficits with current training plan.
I've been obese my whole life so I don't know what my weight should be.  At 129 lbs I felt I could stand to lose a few more.

The reason that I don't want to do gym cardio is because it pounds the joints.  I'm actually feeling pretty good body wise right now, some soreness but nothing major. 

If I added one hour of biking every day I could eat at least 1500 calories every day which is more than enough.  Or just go down to a 500 deficit which would b the same as adding an hour on the bike.
New Thread
General Discussion Triathlon Talk » Having trouble hitting caloric deficits with current training plan. Rss Feed  
 
 
of 3