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DIANEWITHASMILE SparkPoints: (11,766)
Fitness Minutes: (2,781)
Posts: 377
5/24/13 7:03 A

Remember as you bulk up on insanity your weight should go up because of muscle! Also take a look at the info that comes with insanity, it should include info on how to eat...and you should be eating a lot when doing those programs...P90X program for a guy suggests close to 3000 calories daily because of the amount of exercise...if you are under eating you won't be doing yourself any favours, especially in the long run...good luck!

MICHELLEXXXX SparkPoints: (6,695)
Fitness Minutes: (5,730)
Posts: 1,965
5/23/13 12:43 A

I hope you seek help for your OCD. I wish you the best and lots of love. God bless.

THEJABRONISAYZ Posts: 10
5/22/13 1:48 P

I agree that the workout regimen i'm currently on is certainly not sustainable. Problem is, i've always been of the mindset that "if i've done it once, I can do it again." Since i've been double dipping, i'm now going to feel like i'm slacking if I again go back to one workout a day. Exercising & OCD runs in my family, but i'm trying to be as realistic and objective as possible. I know it's not sustainable, and I plan to stop soon and be smarter about it.

I actually do track my calories very very rigidly up until dinner. On a normal day it looks like this:

Pre-workout:
1.5 frozen banana
1 scoop protein power
1 cup unsweetened almond milk
1/2 cup Hi-Lo cereal
Total: 410

Breakfast:
1/2 cup oatmeal
1 scoop protein powder
Mix of blueberries/strawberries
1 TBSP flaxseed
Splash of unsweetened almond milk
Total: 375

Snack:
1 plain Greek yogurt
Mix of blueberries/strawberries
1/2 scoop protein powder
Total: 200

Lunch:
2 slices Ezekiel Bread
2 TBSP natural PB
1 TBSP sugar free jelly
Total: 400

OR

2 slices Ezekiel Bread
Grilled chicken or turkey
2 tbsp hummus
Total: 450

This is typically my daily caloric intake before dinner, which will put me at or slightly over 1,435, but I always round up, which is where I get to 1,500; other than the protein shake, I only drink water, so there's no need for me to track my beverage intake.

To answer your question about trusting my hunger level, well, i'm always hungry. That's part of the reason I like working out, because mentally it makes me able to eat when I feel hungry. If i'm placed in an environment with healthy food selections, it's not necessarily my hunger level which guides my selection, but moreso the eye-test. I can tell when i'm overeating or when i'm not eating enough, and when as I eat, if I can tell i've eaten enough already, i'll stop. I very very very rarely binge, and when I do, it's typically on a very special occasion (such as a wedding, birthday, holiday).

I appreciate your help; very informative and helps a lot.

DIETITIANBECKY Posts: 26,594
5/22/13 9:29 A

I encourage you to look at your original post regarding the sustainability of your daily workout program. Really think about what you want to accomplish with your workout. Coach Nicole often refers to "working smarter" for best results. One should not have to spend hours daily at a gym. Killer workouts day after day, are probably not the wisest for your body physically or mentally.

Regarding your calorie intake, I ran some numbers using your data with a weekly calorie burn of about 5000....I got a calorie range of about 2400-2700. You say you have been eating about 2000-2400 and maintaining your weight. This could very much be correct. Remember that these formulas are estimates. Remember that calorie needs are also a result of the rest of your daily activities. You do not appear to be tracking food/beverage intake specificially, so there could be a few hundred calorie error if you are estimating.

When placed in an environment with mostly healthy food selections, how comfortable are you in "trusting" your hunger level to guide you in your food intake?

Becky

TCANNO SparkPoints: (102,207)
Fitness Minutes: (67,476)
Posts: 18,285
5/22/13 3:59 A

Slow it down or cut back on the amount you are doing. Try ever other day for two week and see what happens.

Just after Christmas I could not get out because of the snow, so I did short sessions on my treadmill (15 minutes) twice a day. This keeps you going and you can still keep fit.



MICHELLEXXXX SparkPoints: (6,695)
Fitness Minutes: (5,730)
Posts: 1,965
5/22/13 12:49 A

I would caution that running daily at long-steady speed can put major pressure on the joints. Have you ever looked into walking or High Intensity Interval Training instead?

THEJABRONISAYZ Posts: 10
5/21/13 8:39 P

Hi Becky, thank you for your prompt reply.

I should have been clearer; I am simply looking to maintain; if I miscalculate my calories though, I 100% would want to LOSE weight rather than gain. In other words, under no circumstances do I want to gain weight. This is why, for example, if someone normally tells me that I should be eating X calories to maintain, I subconsciously say "ok, x minus 500 should do it."

My concern though is that my body is in starvation mode, which is why I am asking what I technically should or could be eating to maintain my weight. I would think that going out for a 7 mile run plus an hour of insanity (as an example) for the past month or so, give or take a mile on the run and the length of insanity, I should have lost weight, but didn't. I didn't gain either, I more maintained. But unless i'm very stupid, which I can assure you in this context, I'm not, I am under no circumstances underestimating my calories by upwards of 1,000 calories a day. I'm definitely in the 2,000 to 2,500 range every day, if i'm being super conservative, and 2,500 is definitely high for my daily average.

By my calculations, if I eat 2,500 calories, but go for a 7 mile run and do an hour of insanity, that's 2,500 minus 500 (very conservative estimate for the run) minus 300 (very conservative estimate for insanity) which is a net of 1,700, which as you can tell, is very low.

Any help/advice would be great, thank you.

DIETITIANBECKY Posts: 26,594
5/21/13 6:58 P

I assume your goal is to maintain your current weight.
Or
Are you wanting to gain???

Either way, a scale and accurate calorie counting of your food will determine your actual need.

Here are some examples, since I am not sure of your actual plan:
If you are maintaining your weight on 2000 calories...then that is your answer for weight maintenance.

If you are losing weekly on 2000 calories (about 1 pound weekly lost) ....then up your calories by 500 each day. If you want to gain weight....then up your calories by 1000 daily to gain a pound a week.

Share more, and I can give more exact numbers.

Becky
SP Registered Dietitian Nutritionist



THEJABRONISAYZ Posts: 10
5/21/13 6:49 P

Hello, haven't posted on here in a while but feels good to be back.

Little background: male, 24, about 141 pounds and 5'7. I eat very clean about 90-95% of the time, my staples are plain greek yogurt, grilled chicken, natural peanut butter, hummus, ezekiel bread, plain oatmeal, broccoli, spinach, bananas, berries, you get the idea. It's extremely difficult for me to count my dinner calories because I never know what my mom is making every night (yes, I still live at home; but no, i'm not unemployed, just saving money). Therefore I count my calories up until dinner, which normally puts me at 1500 (again, before dinner). I then figure that dinner puts me between 2,000 and 2,200 a day.

Up until about a month ago, my workouts were done every morning: either a 6-7 mile run, an hour on the elliptical (if my knees were bothering me), or about 90 minutes of weights. Then, out of the blue one day a coworker asked me if I wanted to do Insanity with a bunch of people after work. I always wanted to try it, so I said sure. Problem is I still went to the gym in the morning and did my normal workout; the second problem is I really enjoyed insanity.

So, now a month has gone by, I've purchased Insanity myself, and i've literally been doing my typical morning workout PLUS an Insanity session in the afternoon/evening, but have not really increased my calories much, if at all. Unfortunately I have the mentality that's "well, i've been double dipping workouts for a month now, so I should be able to do it consistently," but I know I can't.

So, question is - without a heartrate monitor but assuming I do push myself during each insanity workout, how many calories am I bound to burn? I put in 40 minutes here for the General Aerobics, and it only told me 200, which I think is extremely low, even for just 40 minutes of Insanity.

Secondly, I don't want to forcefeed myself, but I still think that if I workout for an hour and a half in the morning before work, and then do either a 40 or 60 minute Insanity session in the evening, then even 2,400 calories is still too little. But it's hard for me to mentally understand/accept it.

Any possible advice, words of wisdom that I could use going forward? Thank you.

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