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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.
Edited by: JBAILEY1122 at: 11/6/2013 (10:02)
Spartan Sprint - Pac West- 8/2/14
Spartan Beast - SoCal - 9/13/14
Nannycat, I would recommend a heart rate monitor to measure calories burned during workouts. Also, I would try the SP recommendations for a few weeks and see how it works out before making changes.
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams
No matter how slow you go, you're still lapping everyone on the couch!
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?
Thanks for sharing this article. I've found you have access and share to some very helpful information.
Thanks for continuing to share.
Thank you, Nancy! It's good to know that what I'm doing is exactly what I need to continue to do as I am at the tail end of my weight loss journey.
Camp Good Grief 5k 2012 - 31:50
Gobble Wobble 5k 2012 - 30:00
Turkey Trot 4 Mile Race 2012 - 38:38
Ugly Sweater 5k Fun Run 2012 - 27:19
Move-It Memphis 10K 2013 - 55:36
Germantown Half Marathon - 2:08:53
FedEx St. Jude Classic Fairway 5k - 4/13/2013
Pittsburgh Half-Marathon - 5/5/2013
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.
HAPPY SPARK RUNNING!