6' 166 lb trying to lose weight for 10k. how do i eat?

o ya im 22 year old also

let me clarify

How many calories / Carbs / protein do i need DAILY ?

You need to burn more calories than you eat. That's the only real way to lose weight. Figure out how many calories you burn and then eat fewer. Avoid simple and processed sugars.

mylifeismovingjustfine wrote:

You need to burn more calories than you eat. That's the only real way to lose weight. Figure out how many calories you burn and then eat fewer. Avoid simple and processed sugars.

that wasn't his question. he knows how to lose weight.

Eat more raw foods. All the veggies you can stand. Eat them all day. Even apples. Blueberries. Strawberries. Pretty cheap frozen in bulk.

Raw foods take more energy (over 20 % in some cases-- raw greens)to digest and are digested less efficiently than processed grains.

Ideally, you could add some raw, grass fed meat or fresh fish-- but unless you raise it yourself I wouldn't recommend it.

Don't obsess over numbers. Eat the right foods and the numbers will take care of themselves.

1. 99% of your grocery shopping should be on the perimeter of the grocery store: fresh fruit/vegetables, meats, milk, eggs. Basically, consume a diet that is mostly "naturally" occuring.

2. Eat a salad everday. Load it up, even put chicken on it. DON't overdo it on the cheese or heavy dressings. Use just a light vinaigrette.

3. Eat less calories. Rough estimate: 10xbw...so that would be 1660 for you.

4. Track everything you eat or drink.

5. Drink water with every meal.

Alan

Don't try losing the weight and expect to PR at during the same time period (cycle). Increased mileage or intensity and a reduction in calories at the same time is a recipe for disaster. Lose the weight (raw food post is one way to go about it), let your body adjust, then start training for the 10k. During the weight loss just maintain your current fitness. You can't expect any gains during that period of time.

You count out 10 almonds each morning? That is so cute.

and take a pass on the sit ups... functional core exercises

eat only meat, vegatables, and fruits

carbs after a hard workout within 30 min of exercise only

thats all you need

water > gatorade

Veggies are great but when you are running 70 miles per week this is not where I'd want to get the bulk of my energy from. You want to lose weight AND recover well to improve performance. This is REALLY tricky, but doable.

Here is some of the quickets tips I can give you:

1. Find your BMR (www.exrx.net). There is a calculator and formula you can use. This will tell you how many calories you need just to function on a daily basis before exercise.

2. Find out how many calories you burn in 1 mile running (approximately). Add this onto your BMR. Add another other activity you might do (lifting/biking/walking/etc).

3. 1 legit lb of fat loss = -3500 calories. Do not underestimate LEGIT fat loss. It's hard. If you weigh 2lbs less tomorrow you did not lose 2 lbs of legit fat. Also, chances are, if you weigh 2 lbs more, you did not GAIN 2 lbs of legit fat. So lesson for today, do not weigh yourself on a daily basis it will only give you a negative outlook every morning until you are seeing true results.

4. Do the math. A healthy way for you to RECOVER and still lose weight is to ideally not lose more than 1 lb in a week. Any more than that of legit fat and your training will suffer and you will probably get injured. You are also more likely to gain back the weight or binge eat. So I would take 3500cals/7days in a week. Subtract that answer from your daily caloric intake. That's -500calories a day from what you need to maintain weight.

5. Eat 5-6 smaller but BALANCED meals a day. I tend to eat a solid Breakfast, Lunch, Dinner, and then have a medium sized snack after EVERY meal. Eating every 2-3 hours is key because it keeps your metabolism going strong. You'll also recover better with constant fuel for your muscles. The worst thing you can do is skip meals or scrimp TOO much on calories.

6. Don't do anything stupid or extreme. South Beach diet is not going to be good for you in the LONG run and neither is living off fruits and veggies. That doesn't mean you dont' want to watch WHEN you are eating carbs or that you don't want to eat fruits and veggies.

- Eat High Glycemic carbs directly pre and post workouts/runs. Eat Low Glycemic carbs during other meals and try to avoid simple sugars (i.e. boxed cookies, crackers, cereals, etc.).

- Don't eat fat free or sugar free foods. They are garbage. That's like trying to run your car off the cheapest/watered down gas instead of premium. And when I refer to fat free foods, I'm not saying natural foods are bad; I am referring to "fat free" yogurts, ice cream, soda, etc. Fake sugars and preservatives you can't digest are not good sources of fuel.

7. Don't scrimp on good fats. Peanut butter, salmon,tuna, olive oil (in moderation), nuts, low-fat yogurt (preferably greek yogurt).. these are ALL GOOD.

8. Keep a food diary. This doesn't mean you have to be a nutcase, but you will really appreciate just how much your body needs on a daily basis and STILL will lose weight. I promise. You are going to be surprised. I'm about 110 lbs and consume a minimum of 2800 cals on a daily basis just x-training on a bike right now and I still am only maintaining weight.

9. Weight train with high reps/low weight. Doing core work and upper/lower body that doesn't take energy away from your running about 2-3 time a week is IDEAL for weight loss and also preventing injury. The key is to make sure you are supplementing to recover and to make sure you aren't lifting TOO much.

10. Eat before you go to bed. Don't go to bed hungry. Hungry = unhappy and will also ensure you feel like shit when you wake up and want to run in the morning. I always eat something like a cup of 2% greek yogurt (150 cals/22grams protein) before I go to bed. I add in mixed berries or something to add more calories. You are 6' 165 lbs so obviously you will need something more substantial at 70mpw.

But if you track what you are doing, be smart, don't OVER do it, and remain CONISTENT... you will learn what works best for YOU in order to lose weight. It's not tricky it just takes will power and patience. No one on here can give you an exact amount of calories and special diet to follow. Just be smart.

Don't bang your mom.

Neliah2507 wrote:

- Don't eat fat free or sugar free foods. They are garbage. That's like trying to run your car off the cheapest/watered down gas instead of premium. And when I refer to fat free foods, I'm not saying natural foods are bad; I am referring to "fat free" yogurts, ice cream, soda, etc. Fake sugars and preservatives you can't digest are not good sources of fuel.

I eat fat free yogurts and ice cream almost every day. Eating these foods helped me to lose 30 pounds and bring my 5k PR from 16:08 to 15:12.

Stop doing pushups.

Unless you want to add 20 pounds of bulk to your chest and not be able to run any more like fernandez.

Runningart2004 wrote:

5. Drink water with every meal.

Alan

Bad idea. Impairs digestion. Water before = good, during = bad, after = okay if at least 90 minutes have passed.

Neliah2507 wrote:

neither is living off fruits and veggies.

what's the problem here? finest food in the world. ad lib.

sparingly

[/quote]

I eat fat free yogurts and ice cream almost every day. Eating these foods helped me to lose 30 pounds and bring my 5k PR from 16:08 to 15:12.[/quote]

If you HAVE 30 lbs to lose, I could see how this would work for awhile. However, he is 6' and 166 lbs. He's not looking to be 130lbs to run fast. I'm not saying that eating "fat free" isn't going to help a moderately overweight to obese person who is mildly sedentary lose weight without comprimising their daily energy needs. But when you train at the level the OP is (and I realize he's not an elite but 70 miles a week is still very demanding on ANYONE's body) the last thing you want to be trying to do is substituting solid calories for garbage. He wants to be fast, but strong and healthy. Artificial sweetners are not good for your system. I am not saying you can avoid them at all costs - that's extreme to expect. However, some people who are on a "diet" tend to go crazy and fill up on lots of low fat or fat free stuff that causes major energy crashes and I see it EVERY day (i.e. fat free yogurt, baby carrots, salad, pretzels, rice cakes, diet coke...). Then they wonder why their weight stays just about the same and they feel like garbage. It sounds like you still at fairly healthy and you had success. Those are good PRs!! Keep up the good work.

Veganer wrote:

Neliah2507 wrote:

neither is living off fruits and veggies.

what's the problem here? finest food in the world. ad lib.

Veganer, I said "LIVING" off fruits and veggies. Not "EATING" fruits and veggies. I eat tons of them! It's 2pm and I've had spinach, red peppers, grapefruit, banana, and blueberries/strawberries and an apple already today. I should have been more specific apparently. I simply meant it's bad to live solely off fruits and veggies. Despite what a lot of people believe because of recent diet fads, the food pyramid is fairly reliable in terms of how to balance your diet. ESPECIALLY if you are an endurance athlete. I know a lot of runners and cyclists personally, and the ones who are good (elite) do not eat just 75% veggies and fruit. That's all I was trying to say. A lot of people who are trying to lose weight tend to scrimp on important foods like carbs and healthy fats and even protein which is actually a key role in healthy weight loss. I'm completely supportive of anyone who is vegan. But even healthy vegans don't survive solely on those two types of food.