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Could use some help. - May 16 2008 21:06:21
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Fintan
Posts: 138
Joined: Apr. 18 2008
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Righty.
I do a lot of endurance training, swimming, running, body-weight circuits, and eat a good clean diet. However, towards the end of a training week just before my rest day I find I'm having a lot of trouble pushing myself, not due to muscle fatigue but due to feeling really weak. I'm worried I might not be eating enough, which I know would be a problem if I let it continue. I was wondering if someone could please suggest to me, with my current stats and training schedule, the sort of calorific intake I should be looking at to lose roughly 2lbs of weight a week?
Basic stats:
Age:19
Weight: 250lbs
Waist: I wear 36 inch trousers.
Bodyfat percentage: I have no idea, I can see the outline of my top two abs, but it's all covered in a layer of fat that moves slightly when I walk. Muscular definition is pretty decent otherwise.
On a daily basis, I do:
4-6 miles walking at 4mph
2 miles running at 8mph
30 minutes worth of body-weight exercises, pull-ups, chin-ups, press-ups and sit-ups
20-25 minutes of circuit training- high intensity
40 minutes worth of swimming breast-stroke- low intensity, only slight out-of-breathness throughout.
If someone could give me a rough idea of the sort of calorific intake I'd need to lose 2lbs a week I'd be incredibly grateful! Even more so if you could give me an idea of how much protein I should include within that.
Thanks in advance. 
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RE: Could use some help. - May 16 2008 21:23:18
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Fintan
Posts: 138
Joined: Apr. 18 2008
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Oh, I should add that I don't really eat by numbers per se, but I have a fairly good idea of the calorific value of the food I do eat, so tweaking it should be easy, assuming I need to! I am losing weight and fat like this, I just hope the energy loss at the end of 5 days training is simply down to being knackered. 
A typical day for me at the moment is....
Breakfast - 3 weetabix with semi-skimmed milk, 1 apple, 3 raw eggs mixed with 500ml milk
Lunch - 10inch wholemeal vienna (bread) with Lettuce, Tomatoe, cucumber, roughly 80-100g of chicken breast and Nandos sauce. - Working in a cafe rules!
After-work- Medium sized jacket potato with half a can of beans and 50g cheese
Dinner - Enormous salad, as much lean meat as I can find in the fridge, usually around 300-400g of chicken breast or lean pork loin.
< Message edited by Fintan -- May 16 2008 21:24:27 >
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RE: Could use some help. - May 17 2008 14:25:46
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James
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Joined: Nov. 10 2000
From: healthyaction.co.uk
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Hi - you don't need to count figures anyway
I think you need to eat 6 smaller meals/snacks through the day - based on low glycaemic carbs
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RE: Could use some help. - May 17 2008 17:43:26
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Fintan
Posts: 138
Joined: Apr. 18 2008
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Thanks!
I'm guessing wholemeal is pretty low on the glycaemic index, but the potato probably has to go? I guess a tub of brown rice and chicken that I can split over two meals between breakfast and lunch, then lunch and dinner wouldn't be a bad idea. Possibly with some raw vegetables, I really feel better when I eat a handful of raw vegetables a day for some reason!
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RE: Could use some help. - May 18 2008 15:50:57
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James
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From: healthyaction.co.uk
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Wholemeal is actually quite high, granary would be low
Potatoes are ok as boiled new potatoes
Brown basmati would be better
Raw veg is great
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James Collier - Co-Owner & Head Moderator
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RE: Could use some help. - May 18 2008 17:02:56
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Lucky_jim
Posts: 132
Joined: Oct. 25 2006
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quote:
ORIGINAL: Fintan
Breakfast - 3 weetabix with semi-skimmed milk, 1 apple, 3 raw eggs mixed with 500ml milk
i really would advise you to cook those eggs. Have a look at nigepoo's egg article.
poached eggs, scrambled etc only take a couple of minutes - taste better too
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