I recently read "Racing Weight" and would recommend - it changed the whole way I look at carbs! Focuses on a healthy diet, which will make your performance better, which will result in becoming leaner.
I'm 5'9", 235 lbs. I used their calculator using a time of 50 minutes and a conservative average pace of 16 min/mi. Many days it's a bit longer, and it's almost always faster, but I thought I should lowball here. It tells me calories burned without running is (rounding) 3300 calories. With running, it says I burn 700 (which seems too high for me) for a total of 4000 on running days.
I'm more of a jogger than a runner at this point, but even if I say, only burn 400 calories per workout, that's still 3700 on workout days.
I'm in the gym 6x a week, but I only do my running training 3x a week, the other days are either weights or a class or sometimes just a slow walk on the treadmill.
My BMR averaged from several different sites for someone who is "lightly active" averages out to 2500 per day. SP itself tells me 2228. Really I feel I am more active than this, considering my time in the gym and I have a retail job that requires me to walk around all day. It's hardly exercise, but it's more active than when I've had desk jobs.
According to my SP diet, I am only supposed to eat 1300 to 1650 calories a day.
That's a huge discrepancy.
It seems to me that if I were to eat 1000 less calories a day to shoot for 2lbs a week, I should be eating somewhere in the ballpark of 2200 calories a day, with my fat, protein, and carbs being the proper percentages of that.
The calculator is assuming I want to maintain my weight, and so recommends something like 500 carbs per day and 130 each of fat and protein. Obviously I don't need that much. I haven't calculated yet based on 2200 cals a day yet, I'm off to work soon and will have to do that later.
So, am I totally wrong here? Should I stick with the SP plan? Should I adjust up for a week or two and see how it goes? Do I need less calories (by percentage) of carbs as someone who is more of a dieter than a runner at this point? I hope to be a runner at some point, and thought I should eat and train like one, but maybe it's too soon for that?
One of the most common questions I see on the message boars is how to lose weight safely without sacrificing your performance. This can be a very tricky but it doesn't have to be with the right information. Below is a link that I think you may find helpful.
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