I posted a few days ago about possibly going a round with hydroxycut but decided to go with a strict diet after much wise council.
To recap I’m 6-1 and 195 pounds and was looking to get into the 180 range. I downloaded an app put in my info and that I wanted to lose 2 pounds a week. I run about 25-30 miles a week and at least get 2 hours a week in on the trainer. At my weight, with those minimum workouts, I’m looking at burning in the neighborhood of 5000 calories.
I’m easily outpacing the apps cardiovascular weekly goals for me but the food… god the food is killing me, or so it feels like. They have me only eating a max of like 1900 calories a day. I used to call that a healthy breakfast. So on a day like today I ran 8 miles and burned roughly 1200 calories, but am only eating a total of 1900 calories.
I’m all for sucking up the pain and htfu… just tell me I’m not gonna die and someone has done this before. Haha
4-6 weeks of this irritability might have me sleeping on the couch… a lot.
If you are burning 5,000 kcal a day - which is probably a little high. My rule of thumb for meis ~500 kcal per 30 minutes running, and about 800 kcal cycling + BMR + Daily activity - which totals ~3500 to 4000.
Long story short - if you’re taking in less than 2,000 kcal per day - it’s pretty obvious you’ll be suffering - to lose 2 pounds a week you need a 1,000 kcal deficit - unless you have a deadline - go for a little slower weight-loss rate and you’ll probably feel a lot better.
Edit: I should add, I’m 5 ft. 10 in. and about 182 right now.
I lost my “baby fat” at age 40 by sharply limiting carbs and particularly processed carbs and sugars. I wasn’t on a paleo diet, but that was closest to what I ate and still eat. Essentially I limited processed carbs to the time right after workouts. The rest of the day was fruit, nuts, meats, cheese, etc. I had been eating more carbs than I realized in the small snacks at work, pretzels, just one little candy and breads. I also embraced being hungry during the day and at night after dinner. Not crazy, cranky hungry, just a bit hungry. Good snacks (nuts and fruit) helped. I was definitely eating more than 1900 cal/day, but lost about 1# per week pretty easily.
I posted a few days ago about possibly going a round with hydroxycut but decided to go with a strict diet after much wise council.
To recap I’m 6-1 and 195 pounds and was looking to get into the 180 range. I downloaded an app put in my info and that I wanted to lose 2 pounds a week. I run about 25-30 miles a week and at least get 2 hours a week in on the trainer. At my weight, with those minimum workouts, I’m looking at burning in the neighborhood of 5000 calories.
I’m easily outpacing the apps cardiovascular weekly goals for me but the food… god the food is killing me, or so it feels like. They have me only eating a max of like 1900 calories a day. I used to call that a healthy breakfast. So on a day like today I ran 8 miles and burned roughly 1200 calories, but am only eating a total of 1900 calories.
I’m all for sucking up the pain and htfu… just tell me I’m not gonna die and someone has done this before. Haha
4-6 weeks of this irritability might have me sleeping on the couch… a lot.
1200 calories seems high for 8 miles. and 5000 calories a day sounds way high for only running 25-30 miles a week.
I think you need to relax a bit. First of all, don’t rush to lose weight, especially if you are training a lot. I bet it took you a while to gain the weight. Why do you think you should lose it quickly? Second, eat right and the weight will come off. Do a careful review of your sugar intake. You will be surprised by what you find. Cut out junk too, like processed foods and diet soda.
When I was on my diet I started to drink diet soda (small amounts) because it had zero calories and it can help with cravings for sweets, it was like a small reward. Now I am on a new diet, I see food…and I eat it.
I’ve always been a recreational runner, but it wasn’t until I got into triathlon training in late 2009 did I really lose that extra weight I’ve been carrying around for years. Those multiple indoor bike trainer sessions per week really helped me shed those extra pounds. I’m just under 5’ 11" and now race at 153lbs.
My advice is to add more trainer time to your weeks and eat non-processed foods. No more frozen crap or trips to Quiznos.
You won’t die. You will probably feel like crap for a few days, get used to it, then after a few weeks feel like crap again. At least that has been my experience with some calorie restriction this month. You might be able to eat a little more than 1900 cal/day, depending on what your BMR is. Drink plenty of water.
I’m 5’4" (female), started at 134.5 lbs, and have been eating about 1200-1300 cal/day. Generally burning an extra 500-600 cal a day with exercise, which now includes circuit training 4x/week. Have lost 7 lbs in 3 weeks. Almost to the point of getting back to a ‘maintenance’ level, whatever that will be. At first, I was sort of hungry, then I got used to the low calories. Now I’m just hungry again. Helps to space out small meals through the day (breakfast, lunch, snack, dinner).
And to the poster who said “what’s the hurry”…that is a great point. I know I didn’t put on my extra weight over 3 or 4 weeks. But I had a window of opportunity where I was on a regular schedule with no travel, so it was a good time to be able to focus on eating the right things and getting the workouts in.
You are not gonna die. I’ve been on a similar approach for 3 weeks now with my total food intake @ around 1200cal before any exercise. One steadfast rule I made for myself is that ALL exercise calories are replaced (before, during, post) in order not to compromise training.
Sandwiches. Easy to control the calories, easy to make and easy to make healthy. My mode:
2 slices whole GRAIN bread *70c
~1oz turkey breast *35c
Jalapeno mustard *0c
Light layer of hummus *35c
Handful of 50/50 spring green - spinach mix *0c
Layer of bean sprouts *0c
*2% thin slice of cheese for every 2nd or 3rd sandwich *70c
*avocado spread if I need to make up some cals *100
I was in a similar situation last year training. I’ll echo others on this thread and say it’s better to spread your weight loss over a longer period of time. It’ll let your body adapt slowly and help you avoid relapses in your diet. (i.e. eating huge amounts of food all in one sitting because you’re so damn hungry).
Also, a bit of nutrition goes a long way. Eating adequate amounts of protein should help delay your hunger, and keeping edible fruits within reach is a good way to ensure that you’re at least eating healthy stuff when your hunger gets the better of you.
I’m almost 3 weeks into my goal to get to160ish after going from 208 to 182 in 5 months from tri training alone. I’m shooting for a intake limit of no more than 1700, on top of my daily workout burn of around 1500.
I went through the hunger pangs the first few days, but since then I’ve felt great. It’s very motivating when you realize that you don’t NEED that whole plate full of food. Eat slower, smaller bites, etc…its easy. No lack of energy of dropoff in performance for me yet.
I’m almost 3 weeks into my goal to get to160ish after going from 208 to 182 in 5 months from tri training alone. I’m shooting for a intake limit of no more than 1700, on top of my daily workout burn of around 1500.
I went through the hunger pangs the first few days, but since then I’ve felt great. It’s very motivating when you realize that you don’t NEED that whole plate full of food. Eat slower, smaller bites, etc…its easy. No lack of energy of dropoff in performance for me yet.
I’m currently at 175…so it’s working pretty well.
thats great to hear… as of today (day 5 of diet), im feeling better. ive upped the protein and vegetable intake and it seems to be helping… thanks all for your help.
This has been a great thread so far, as was your previous post that highlighted the hazards of hydroxycut. I wish i could hammer the lessons that you have learned to all of my overweight, “big boned” friends that pound 5000+ calories a day and claim to eat “healthy” while laying on the couch all day. The same group calls me lucky due to my great genetics. It’s all small decisions based on educating yourself on healthy eating. Once you are aware of what you actually put in it’s much easier to do something to change yourself if you want to. Great job!
This has been a great thread so far, as was your previous post that highlighted the hazards of hydroxycut. I wish i could hammer the lessons that you have learned to all of my overweight, “big boned” friends that pound 5000+ calories a day and claim to eat “healthy” while laying on the couch all day. The same group calls me lucky due to my great genetics. It’s all small decisions based on educating yourself on healthy eating. Once you are aware of what you actually put in it’s much easier to do something to change yourself if you want to. Great job!
These people really eat 5000+ calories a day, claim to eat “healthy” and are on the couch all day? Sounds like they need to see a psychologist to help them get in touch with reality.