I think I'm having trouble eating enough
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TriSooner posted 26 weeks ago.
Workerant47 wrote:
I'm training for a HIM in July . . . I have a workout that 'cost' 2000 kcal I have a hard time getting in enough calories to recover what I lost and still fuel for the next workout . . . I have started to lose a pound or two an on already rather lean frame. . . How much should I be talking in on my biggest calorie deficit days?
Deficit days? What? As in, you are purposely trying to lose weight when - as you noted - you are a couple of months out from a 70.3? So you train and then further restrict Kcal intake?
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Captain Mal posted 26 weeks ago.
I think Workerant is saying that he is starting to have some deficit days because he is starting to lose weight and doesn't want it to come back and bite him.
I am not going to chime in with an answer becaue I can always eat more and am never trying to gain weight.
"Faster would be better!" -Captain Mal, Serenity-
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jhudalla posted 26 weeks ago.
Here's my rule of thumb.
(Base calories for the day=1800kcal)+(expended kcal) = total daily calories
example:
1800+(5hr bike ride~3-4000kcal)=6000 for the day
example 2:
1800+(sitting in front of the tv all day)=1800
Math made easy!
Weary is the path that does not challenge.
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Star posted 26 weeks ago.
You guys sure burn calories through while you train. I'm lucky to burn 600 cal per hour running!
Anyway, it's easier if you know your Resting Metabolic Rate (jhudalla's "base calories"). You can have it professionally measured or figure it out through a more complicated math equation like the one here: http://www.caloriesperhour.com/tutorial_BMR.php.
But don't forget to add in the cal's you take in during your workout...those count toward your daily intake total too.
"I'm more fun than an iPod!"
My blog:http://starsnextbigthing.blogspot.com/
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jhudalla posted 26 weeks ago.
Star wrote:
But don't forget to add in the cal's you take in during your workout...those count toward your daily intake total too.
Good point. Yep, make sure you count them too. A Royal with cheese is just as many calories if you eat it on the bike or on the couch.
Weary is the path that does not challenge.
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TryScott posted 26 weeks ago.
I never assumed that I need to eat exactly what I burn each day, but it needs to be close at the end of the week. Since it's around 3500 cal per pound, I know that if I lost 2 pounds in 1 week on an average of 3000 cal per day, then I ate (3,500*2)/7 = 1,000 calories too little each day.
I think looking at weight change and calories taken in is more accurate than estimating what you will burn, but both methods are tough to be accurate on.
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prendergi posted 26 weeks ago.
Depending on your diet (I have no clue what you eat) but, if you have a really lean diet already it could just be that you need to add a little fat (*gasp*) to your diet. A tablespoon of peanut butter here, some almonds there; good fats not the bad ones. And not all calories are the same just like not all fats are the same. The calories from a Bacon Cheesburger w/fries from Wendy's is not going to burn the same as a chicken breast with rice and a salad. The Wendy's meal may burn up but it isn't going to fuel your body like the other meal.
"The pain of discipline is far less than the pain of regret" - Sarah Bombell
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KitKat posted 26 weeks ago.
How often are you weighing yourself and under what circumstances? Consider hydration levels. If you're looking for performance and you're already lean you should not be deficient. Like ^ above me said, eat a little more fat here and there. Omega's do the body good, especially endurance types that race at a low efficient HR.
**Pain is weakness leaving the body**
*Smile, it does a body good*
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Brianwake posted 25 weeks ago.
If you are trying to get in a couple of extra calories each day. Consider adding in some snacks throughout the day. I would recommend going to your local bulk section of the grocery and stocking of on the fixings for a super yummy trail mix. We're talking dried fruits, nuts, chocolate covered yummies, yogurt covered pretzels, the fun keeps going. That makes for something pretty calorically dense that you can munch on throughout the day, and it has some pretty good, high energy foods.
I'm training for a HIM in July and as my workouts have progressed in duration so has the amount of calories I've burned - hardly rocket science. When I have a workout that 'cost' 2000 kcal I have a hard time getting in enough calories to recover what I lost and still fuel for the next workout. My energy level is still great, my workouts have been improving, but I have started to lose a pound or two an on already rather lean frame.
How much should I be talking in on my biggest calorie deficit days?