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Could use some help.

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Fintan
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2008/05/16 21:06:21 (permalink)
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Could use some help.

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.



#1

6 Replies Related Threads

    Fintan
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    RE: Could use some help. 2008/05/16 21:23:17 (permalink)
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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.
    post edited by Fintan - 2008/05/16 21:24:27
    #2
    James
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    RE: Could use some help. 2008/05/17 14:25:45 (permalink)
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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
    #3
    Fintan
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    RE: Could use some help. 2008/05/17 17:43:25 (permalink)
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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!
    #4
    James
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    RE: Could use some help. 2008/05/18 15:50:57 (permalink)
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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
    #5
    Lucky_jim
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    RE: Could use some help. 2008/05/18 17:02:55 (permalink)
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    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
    #6
    Fintan
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    RE: Could use some help. 2008/05/19 17:37:41 (permalink)
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    Cheers James, I'll get cracking on that then!

    Jim - I don't really mind about the nutritional value of the eggs, all I know is raw eggs make me feel much healthier than when I cook them. I can eat as many raw eggs as I want without any consequences but just a couple of scrambled eggs and I'm farting like crazy and feel bunged up and bloated. It's a no brainer, really.
    #7
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