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Tri training and weight loss
![meakie](https://us.v-cdn.net/6030584/uploads/ForumMemberAvatars/n4365.jpg)
in General Chat
who told you to cut to 1500kcal?
Also what ratio of macro nutrients are you eating (thats what percentage comes from protien, carbs and fats?)
Also what ratio of macro nutrients are you eating (thats what percentage comes from protien, carbs and fats?)
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I would only be on 2000 anyway, less than a man
I want to shift about half a stone whilst training, which to do this I have been advised to cut about 500cal per day to lose 1lb per week, am happy to do this. So I will be on about 1500 cal.
Any other ideas/tips from anyone?
I am vege, dont eat meat, so if anyone can suggest any nice food ideas that will give me energy for training but not high in calories that would be fab
thanks
Shell :-)
keep a food diary, and a training diary.
Eat a well balanced diet (remember that veg!). It helps if you can cook your own things, rather than ready meals.
Cut out alchohol and fizzy drinks - reserve the occasional glass of wine for treats when you have done well.
Drink lots of water.
Soup is a great way of feeling full.
A good LT workout of > 20 mins will suppress your appetite!
Eat porridge for breakfast.
My training is changing my shape but I am not losing any weight at all, so I am asking for food alternatives as clearly I eat some of the right foods but perhaps need to change my diet as that can help boost weightloss too.
dont worry ( I can hear the panic in your reply!!) I am not going to get an eating disorder I just really want to see some change in my weight.
I will be happy to lose 1lb per week and know that some weeks I may not lose, I am only human afterall.
I gave up WW cos I got sick of the culture, most of my class were 50 somethin women who talked about food constantly ( which didnt help me!) and wouldnt know exercise if it hit them in the face so I really didnt fit in. Someone like me who Loves exercise, does it alot and likes to try new things - I was like a fish out of water. So I am now paying more attention to the nutrition tips etc in 220 and runners world.
I think I have a rubbish metabolism cos I dont seem to lose weight half as much as some people I know who have taken up running and its dropping off them!
thanks for your replies, keep em coming!
Shell :-)
I would recomend plenty of low fat cottage cheese and other low fat diary, all fish (except fish and chips- do you eat fish??), beans and lentils, eggs to get a decent amount of protien in.
Yeah, probably best to cut out alchohol too.
It depends on a lot of factors, as the RDA for a female is 1940. How hard and how long do you train for etc, below are some rough examples of how the body burns its calories. As I say only rough, as I can burn over 1000 calories on a 1hr run whilst the chart gives the example 550.
Activity Time Calorie burn
Sleeping 1 hour 50
Reading 1 hour 60
Driving 1 hour 85
Walking 1 hour 270
Swimming 1 hour 330
Jogging 1 hour 550
Running 1 hour 620
I began to train last July and aimed to keep my calorie intake below 1500, and trained quite hard, and progressivley longer, I managed to loose 77lbs in 6 months. Of course I had the weight to shift, so I think it is a case of trial and error.
As stated above you will only know what works for you by keeping a diary of both food & training. Good luck.
I have done all that WW and SW but like you say they all seem to be obsessed by food and miniscule amounts of milk and whatnot and none of them ever seem to get off their fat arses do they? I used to cycle five miles to a meeting and they would all look on aghast! I am an average size twelve and they also would look at me accusingly for not being fat ENOUGH! Preposterous!
I have decided that for me, i have to accept that in order to lose weight, i have to be a little bit hungry. But when you're training hard you also need to fuel your training and anyone thats done a hard ride before breakfast will know the feeling that you get when you run out of juice a few miles from home!
train hard, eat well, you are what shape you are [8|]
Also, remember that when your'e tapering for a race you will gain some pounds but this is most definetely not fat or bulk, instead its just increased interstitial water that your body will retain since you're slightly releasing it from the continuous stress of your training.
Meakie, to give you some encouragement I stayed the same weight FOR AGES like 6 months or so when I started training. Got disheartened as I was eating very well and taking care of eating the right things at the right time of day, stopped drinking alcohol midweek etc and was training loads and losing NOTHING.
Then all of a sudden it started dropping off and has stayed that way. Not dropping really quickly but I reckon this is a healthier and more permanent way to lose weight as I'm not doing anything drastic and although I eat healthily in the main weekdays I do allow myself treats at weekends and special occasions such as a few beers or takeaway with mates. This means that it is easier to stick to my diet as it's not a boring plan. I'm still dropping a bit but not too bothered about it all as long as I feel and look good. I think it took a long time as muscle was building up so although people said I was looking skinnier I didn't notice it as the scales were telling me differently. Throw the scales away!!!
I have found this also. I have increased my training and I am burning more calories while eating the same but not loosing any weight. My shape is changing though and I am loosing size. I have come to the conclusion that the new exercises I am doing are building muscle at the moment and I am toning up/changing shape.
I am happy to continue with this for now as I understand that muscle uses more calories at resting than fat would so had assumed eventually I would
a) stop gaining muscle
b) start loosing some fat (assuming I maintain my food intake and exercise levels) because my resting calorie requirments will increase slightly
Does this sound about correct?
And yes it isn't fair that fat seems to fall off blokes without them trying! [:D]
I wish that was true... It's easy to go from winter low training or relaxed weight to a good training weight, but [color="black"]too much training and cortisol levels shoot up and I have difficulty staying lean. I am good when I am on the "2 hour per day plan" (12-15 per week). Once I go higher then I've got to be intimately familiar with feeling hungry.
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1. Triathlon training in earnest (i.e. not just a bike ride here and a nice swim there - but following a structured programme)
2. Eating foods (I'm also vegetarian) based on their glyceamic load: http://www.gl-diets.com/.
I started this solely as strategy to improve energy/well-being levels whilst dealing with severe long-term health problems as I didn't and don't need to lose weight/fat. However not only did my energy levels shoot through the roof, but I saw that my body composition changed. Basically the body fat became re-distributed or shed and I appear leaner.
I have heard from people who eat low GL foods that they have lost a significant amount of weight/body fat.
Don't forget that muscle weighs more than fat though. Don't be a matyr to those bullying scales. Better to use the US Army body fat calculator which gives a more accurate idea of your body composition: http://www.calculator.net/army-body-fat-calculator.html
blurredgirl
Energy in comes from food. Energy out comes from training and physical work. The equation is...
Energy in must be less than energy out
Skinny is good, Fat is bad
Same here...
Pah...
it was like being institutionalised, and I got sick of it.
hence asking for tips on here. I am pretty good with nutrition over all, I just think sometimes my portions go way over and then I wonder why i aint losing, cos its easy to eat too much thinking you are burning it off hey.
here is an example of my week - bear in mind I can only train in the evenings as I am up at stupid oclock with my 2hr commute each way to manchester for work ( grrrr)
monday - weight training - 45 mins, swim 30 mins
Tues - running club, run for at least 1 hr if not more, 9 min mile pace
weds - cycling 1 hr
thurs - running club, same as tues nite
fri - weights and swim same as monday
then I try to cycle at weekend too if I get a chance.
I kind of struggle to do any more than the above with my long commuting day..
was just checking, seems kinda low is all, i usually use this article when cutting or gaining...but now you mention it maybe its not useful to women...doesnt seem to say :S
http://www.bodybuilding.com/fun/berardi40.htm
Also if your cutting weight you should eat more protien, there a ton of articles kicking about to back this up (i am no expert myself), so maybe eat in a ratio that keeps the protiens high (like 30% carbs, 40% prots and 30% fats). Also eating the carbs earlier in the day and fats later at night will result in less fat being stored. Again though no expert just reading the articles. Hope some of this helps, Berardi's methods work for me and he also writes a lot of endurance articles (so he isnt just a meathead).
http://www.bodybuilding.com/fun/berardi2.htm <- on endurance, recovery etc.
You are probably right! To be honest I did it in 2006 before I took up running, and I lost 2 stone with them, but I am way down the line now of wanting to do it cos I just see myself as a different "breed" to many of them - eg, i was prob the youngest at my group, had to lose the least amount of weight and perhaps cynical into that I didnt want to buy into the WW branding this far down the line, I have lost weight before now doing it alone and they all sh*t themselves at the thought of going it alone "it never works on your own" they all say. Its like frikiing stepford!
but it does. My willpower now comes from me, not from paying someone else to tell me what I learned 3 yrs ago ( ok, so they did teach me some thing else I wouldnt have lost 2 stone back then) but now, I want to be my own person with my own nutrition education and not pay into WW bank account anymore!
I really appreciate all your replies, its refreshing!
Bahhh!!
Not true i say.
The difference between slim people and large people is how much they think about food. FACT. Slim people don't really eat until they feel like it!
I don't particularly care what you say! [:D]
I agree with coma completely. It should say "you are what shape you are until you care enough to change it."
hmm I do beg to differ on that bit, I know loads of skinny people at work who eat all day, and eat cr*p too! but I know that they are fat on the inside! ever watched Jamie olivers tv show where he did tests on skinny and fat people. the fatter ones were fitter! the skinnier ones who lived on shoite but didnt gain weight, had more fat around their organs and werent as fit!
its just where we store it I guess.
I am a wee bit smug knowing this when the beanpoles at work are eating donuts all day [:D]
fast/slow metabolism is really a load of cobblers. we're all the same in our ability to lose weight.....apart from most guys, who seem to find it a doddle! Grrrrr!
[:D]
they consume about 4000 calories a day some of em!!
believe me, its true!!
And she was an arrogant twat. lol