Help losing weight

Take from Peter Coe's book..

Stillman's height-to-weight ratio: A normal, active non-distance-running male who is (100+x) cm tall should ideally be x kg in weight. (You = 181lb)

Marathon and 10k runners should weigh 20% less; for you, 145lb

5000m runners 15% less = 154lb

1500m runners 10% less = 163lb.

I read somewhere that these ratios were loosely based on averages of major championship finalists.

--

Based on this, it looks like you had the perfect 5k physique before lifting, and now you're halfway to being a perfect miler. Maybe the weights have helped your leg speed too, otherwise what's the point?

So, stop worrying and find some 3ks to race in ;-)

The real answer is to note your weight when you run a PR, and try to stay close to it...

Man, even Frank Zane would call you skinny!

Seems like you have some good goals... I would like to go sub 15:30 this season as well and have the same struggles. Body weight, constantly being hungry, etc.

Questions:

1) Are you lifting like a runner or like a body builder?

It is fine to lift during season, but it really depends on what type of lifting you are doing.

2) Where are you in your training?

I ask this because it's smart to be on the heavier side at the beginning of your season and drop weight towards the end.

Also - i'd get your Body fat tested again. If you really are 11.04%, then that's where you need to focus. That\'s a bit high to attempt to run sub 15:30. Not saying, it isn't possible... but you really wanna be 5-6%.

Shoot me an email if you wanna compare training/diets. Later

Buy this book.

http://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030511/ref=sr_1_1?ie=UTF8&s=books&qid=1265901289&sr=8-1

I'm 6'4 - 150 pounds when "race" fit (5k/10k/marathon), currently i'm around 157 (just now picking up mileage again).

Last year before I trained for Boston I was around 160ish with 15 weeks to go. I basically lost about a pound a week until I was around 148ish by pre-race day. This is how I accomplished this:

(mileage-wise) - I averaged about 115 miles a week (it flucuated from 100-130). Two workouts a week and one long a$$ long run (best way to burn calories - LONG RUNS).

(nurtition-wise) - I was running twice a day most days, so this limited was my stomach could handle for the second run (a plus), I survived off rice, bread, big green salads or peanut butter and jelly sandwhiches, (for lunch meals). For dinner it varied. That was my one time of the day to REALLY eat what I wanted (since I wouldn't be running again for another 12+ hours.) I'd drink beer several times week - but in moderation. When you're running 15-18 miles a day, it's hard to even level-off your calories burned/calories consumed ratio.

(lifting-wise) - I didn't lift. BUT, I would do core work (abs etc) six days a week, and three of those days I'd work my arms with a 9lb medicine ball. so there wasn't any real "lifting" going on, just light (weight) and lots of reps.

I know not everyone can (or wants to) run over 100mile weeks, but if you're around 80-90 range you can still pull off some serious weight-lose by eating good carbs (rice, salads etc) and you'd be surprised how filling they could be.) Pretty much like what's already been said: don't eat bad foods (fast foods, greasy foods etc etc). Stick to good carbs that you're body will use efficiently. Maybe start the day with a coffee and a peanut-butter sandwhich (to jump-start your matabolism = good thing)

Thanks everyone. All of this info is great and exactly what I have been looking for. This and the MyPlate system have me feeling much more reassured.

Although I feel like I'm consuming a lot, the most I've tracked myself eating in a day thus far is a little under 3000 calories, however, I've also not had a day where I ate during the day just to fill a void. I think knowing that I have to record it is preventing my boredom snacking a bit.

One thing I'm confused about though is about how many calories I should be taking in. When I first signed up for the MyPlate it logged everything to be 2000 calories per day. I then re-adjusted my calories goals to lose 1.5 lbs/wk and listed myself as extremely active based on my running, lifting, and other daily habits. After doing so it said I should consume 2850 calories per day. All this is well and good.

What I'm confused on though is that when I enter runs/activities into the fitness tab it increases the number of remaining calories I have for the day. For instance, after recording my run today it bumped my remaining calories from 2400 to 4200. Is this right or should I still be basing it off a 2000 calorie scale + my fitness? I just am getting the impression it's logging my fitness as almost twice if that makes sense? Concerned because I don't want to overeat to reach the calorie mark recorded when it's far off-base.

For the others that asked I lift just because I enjoy lifting and having my body look a little more fit-- not trying to be a builder, but not bench 20lb DB's 100 times over. I feel a little stronger when running and that it helped me develop my form somewhat. I realize that what I do could be counteracting my running at some point, but I'm also not pushing myself to be stronger, just maintain where I currently am.

I'm not completely sure on this either. But I find it impossible to eat enough calories to only lose 1 lb a week if I input my running activities as well. I come up way short on my daily calories and I eat whenever I am hungry.

I'd just go with the 2850 calories a day or whatever. If you're eating relatively healthy thats a lot of food. Glad the MyPlate site is helping you out. Its been a help to me as well. Probably one of the best things I learned about in "Racing Weight"

Not sure how MyPlate makes the calculations. But a base measure is you need 15 calories per lb. to maintain your weight. (I believe is is for average activity) Thus for your normal living you would consume 2400 to stay at approx 160. Then if your run energy output is 1500 calories you would add that to your daily total. Thus 3900 to break even. You then need to burn approximately 3500 excess calories to loss a single lb. Thus by reducing your calorie requirement every day by 350 calories. (Down to 3550 in my example) you would take 10 days to loss a lb. This is simplified, but should give you a rough estimate or caloric requirements.

1. Eat fewer calories.

2. Consume more calories, or exercise more.

Only diet advice you will ever need.

I ran at 6' 145-155 during my college career; with a tendency to drift up in the 160s if injured or not running much in the summer. i did my best running at 148-150. the quickest way to lose weight is to cut carbs. you can lose 5-6 lbs easily in a week. make sure you drink alot of water. good luck.

Great, thanks!

I think my biggest difficulty at this point is not going too far under-eating and finding the right balance of food per day. I finally figured out how to adjust the calorie goal + fitness. Only problem is I've burned 2500 calories today and am supposed to consume another 3500 by the end of the night. I'm sure the balance will eventually come but even today I already saw a small difference in weight.

Last question, and I think I'm out of things to ask....

What's the problem with eating at night? I love my midnight bowl of cereal, and normally eat it because I'm hungry, not because I'm bored. I tend to pass out about an hour after eating it. I'm assuming at least the problem is that your body slows down and doesn't burn the calories as fast as during the day. Therefore, could I get away with still eating a midnight snack if I did 15 minutes of core work every night following it? Does that break the rules? Also curious because at least the past couple days I've found myself way under the recommended calorie intake for the day (and then hungry later at night) so I want to eat after dinner, but all the recommendations against it (even though my daily caloric level says I need more) have stopped me from doing so.

I'm just trying to make it through at least a solid week of this new program of monitoring what I eat so I can see if it's making a difference in my weight.

Thanks.

Eat at night if you're hungry, from my own experiences I cannot sleep if I don't eat something prior to bed. I'd recommend yogurt or chocolate soy milk etc. My favorite is definitely Kashi Go Lean Crunch + chocolate soy milk.

I wouldn't become too much of a slave to diet dogma. Listening to your body is going to be your best guide. This go towards running too, people wanting to hit an arbitrary number and getting injured instead of listening to their bodies.

Cutting out carbs or reducing it as another poster stated is going to have a dramatic reduction in weight the first week. A lot of that will be water weight because carbs retain a lot of water.

Any other thoughts? I realize I should listen to my body but also understand that this could be a significant part of my weight gain, or at least maintaining at a higher weight.

If I eat a midnight snack, but knock out 15 minutes of core work afterward and before I go to sleep, will it negate the idea of not eating after dinner?

I like my cereal after dinner and will do anything to get to keep it.

Sub 150 wrote:

What's the problem with eating at night? I love my midnight bowl of cereal, and normally eat it because I'm hungry, not because I'm bored. I tend to pass out about an hour after eating it. I'm assuming at least the problem is that your body slows down and doesn't burn the calories as fast as during the day. Therefore, could I get away with still eating a midnight snack if I did 15 minutes of core work every night following it? Does that break the rules? Also curious because at least the past couple days I've found myself way under the recommended calorie intake for the day (and then hungry later at night) so I want to eat after dinner, but all the recommendations against it (even though my daily caloric level says I need more) have stopped me from doing so.

You could always burn an equal number of calories as you consumed after your post-dinner meal.

I'm only 69.5" tall and about 166lbs but ran a 15:22 this past month. You can run fast at your weight too.

Count Chocula wrote:

You could always burn an equal number of calories as you consumed after your post-dinner meal.

Sounds like a really long ab workout if you wanted to burn off a post-dinner meal. Not sure if that would be really worth it then.

Calorie in vs Calorie out is dangerously outdated:

https://www.johnberardi.com/articles/nutrition/new_view.htm

Excerpt:

*Case Study #1:

National Level Cross Country Skier; Female - 20y

Client Information from September 2002:

5’6" ; 160lb ; 22% fat

(125lb lean, 35lbs fat)

Exercise Expenditure:

~1200kcal/day

Energy Intake:

~2500kcal/day

15% protein

65% carbohydrate

20% fat

Client Information from December 2002:

5’6" ; 135lb ; 9% fat

(123lb lean, 12lbs fat)

Exercise Expenditure:

~1200kcal/day

Energy Intake:

~4000kcal/day

35% protein

40% carbohydrate

25% fat

Net result — 12 weeks:

25lbs lost; -23lb fat; -2lbs lean

*Note that in case study #1, we increased energy intake by a whopping 1500 per day while energy expenditure remained the same. Since the athlete was weight stable in September—prior to hiring me—you might have expected her to have gained weight during our 12 week program. However, as you can see, she lost 25lbs (while preserving most of her muscle mass). Since the energy balance model above, as it appears, can’t explain this very interesting result, that’s one strike.

How did she lose 23lbs of fat when she only had 12?! Your math (or lack thereof) confuses me.

Okay...I'll answer for him

Client Information from September 2002:

5’6" ; 160lb ; 22% fat

(125lb lean, 35lbs fat)

Client Information from December 2002:

5’6" ; 135lb ; 9% fat

(123lb lean, 12lbs fat)

Sept. 2002 (35 lbs fat) - Dec. 2002 (12 lbs fat) = 23 lbs fat loss. Thats a pretty substantial loss, 9% for a female is very lean.