So when I started back on a running & exercise program a little over a month ago I did so full force. I began eating 5 times a day, running 4 times a week and working out 2 days a week. And I felt great...even lost around 15 lbs.
Well, I think I'm starting to feel the effect of slamming myself into a routine. My left knee has starting hurting me and I have shot my diet in the head over the last weekbecause I am burnt out on the same foods every day. I have gained about 6 pounds back.
I have done a good amount of research and have come to the conclusion that I am increasing my mileage way too fast. I'm up to 10-12 miles per week, that's coming from 0 miles a week just over a month ago. I would say that is a greater than a 10% increase per week. But I was feeling so good I thought I could handle it.
So the program can be modified, and I can slow myself down. But the change in diet is where I just completely suck. I know almost nothing about proper nutrition and the % of certain foods my body needs (protein, fat, carbs) Everything I read is geared towards the high mileage runner with a size 30 waist. WAY too many carbs. I just can't see myself losing the weight I need to lose on a program like that. I am 6' 1" and 225 lbs as of this morning. My goal weight is 180. And I know this is a good weight for me....I was always a thin person up until 8-10 years ago.
O.K.---that was long and drawn out. What I need is some help on how to make a lifestyle change when it comes to eating. I need to educate myself but have no idea where to begin.
I have decided to start from scratch....with a clean slate.
You will lose weight by eating "right" and continuing with your exercise program. I have no idea what your typical diet consists of, so if you eat fairly well now, maybe all you need is a little portion control. Have you researched the Food Guide Pyramid? The U.S. publishes one, but the Mediterranean Food Guide Pyramid has also been scoring extra points lately.
For MOST people who are just trying to stay in shape, you don't need an athlete's diet, just a reasonable one.
Food Guide Pyramid
Mediterranean Food Pyramid
O.K., I'm a little scared. I did my calculations...and according to the formulas you gave I need to consume 2985 calories per day. How in the hell do I burn over 3000 calories a day? The only thing I can think of is to lower this number significantly....which will only leave me fatigued. Which is not an option.
Please tell me I'm wrong...... :(
Burning calories is all dependent on your specific body weight and the intensity of whatever activity you're doing. Running has a higher intensity level than walking, therefore running burns more calories.
What we're trying to do is measure or estimate energy expenditure during exercise. This is done by measuring oxygen uptake (VO2). Normally direct measurement of VO2 is done in a laboratory setting, but reasonable estimates can still be made during steady state exercise. "They also estimate or predict energy expenditure (and thus weight loss) for some nonergometric exercise modalities (e.g., indoor or outdoor walking and running)."1
So we estimate the relative VO2, and then from that the amount of calories expended.
Here's an example and it's very mathematically involved.
RelVO2 = (.1*S) + (1.8*S*G) + 3.5
RelVO2 = (.2*S) + (.9*S*G) + 3.5
S=Speed expressed in meters per minute
G=Fractional grade (We'll use 1% for both since we're doing all this outside.)
20 minute/mile pace = 3 MPH = 80.4 m.min
RelVO2 = (.1*80.4) +(1.8*80.4*.01) +3.5
RelVO2 = 12.99 ml.kg.min
8 minute/mile pace = 7.5 MPH = 201 m.min
RelVO2 = (.2*201) +(.9*201*.01) + 3.5
RelVO2 = 45.51 ml.kg.min
NOW, to get to how many calories burned per minute and then per workout:
Multiply your RelVO2 by your weight in kg (We'll use the same weight for both examples: 70kg) to get your Absolute VO2, as expressen in liters/minute.
Then you multiply that number by the constant 5, to get number of kcals burned per minute.
(12.99*70)/1000 = .9093 L.min
.9093*5 = 4.55 Kcals burned per minute
(45.51*70)/1000 = 3.19 L.min
3.19*5 = 15.95 Kcals burned per minute
NOW let's do the same distance theory:
Walking 1 mile in 20 minutes = 4.55*20 = 91 total Kcals burned
Running 1 mile in 8 minutes = 15.95*8 = 127.6 total Kcals burned
Everything is the same - weight, grade, distance. The only thing that's different is speed. So, the faster you go (up to a point) the more calories you burn.
1ACSM's Guidelines for Exercise Testing and Prescription. Sixth Edition. 2000
I gotta stop reading Runners World.Yeah, I've debated for eons on whether to send them a letter to the editor about this. And, you're welcome. Got all this stuff in my little running Excel program, so let me know if you want anything.
I'm not a nutritionist, (I just play one on the Internet ;) ) but I've done a LOT of research over the years on the topic, having an extensive past eating disorder history and also a chronic illness which forced me to make some major dietary changes in order to stay healthy, so I hear what you're saying and I'd be happy to help as well. Obviously I'm not suggesting you have an ED, please don't misunderstand that, but I've taken courses in ED therapy and as I said in the other post, I think the behavioral modification programs that we use with our ED clients can be adapted to anyone, even someone without an ED. It's all about making lifestyle changes that you can live with forever, as opposed to "dieting" today for whatever temporary gains you want to make.
Fla has some great info up there (I'm with shelee on the headache though...hehe) which is also important to know in conjunction with what you're taking in. Go get either or both of the two books I recommended in the other thread, they will help you IMMENSELY to learn about nutrition. And feel free to PM me as well if you want to. :)
My BMR = 1354.24
My AMR = 2336.06 (If I ate this much daily, I would inflate!)
On average I burn ~1800 Kcals per day just doing daily activities.
On average I burn ~600 Kcals per day from running.
I already have a calorie deficit of ~65 Kcals.
So, if I reduce my calorie intake by ~250 calories from my normal, my calorie deficit increases.