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I am a new want to be runner, I have just completed week 1 of the Couch to 5K program and am feeling good. I began to track what I am eating June 1st because I was unhappy with my overall Physical Fitness. June 1st I weighed in at 217, I am 5'11" and 41 years old soon to be 42, it was time to make a change. I did lots of research on line and figured out I should be at about 1800 Calories a day, further I am trying to keep the calories in the following break down, 50% carbs, 30% protein and 20% or less fat. The first 4 weeks I lost about 10 pounds so I thought time to add exercize, so I started walking my two dogs about 2 miles a day. I then began to run in intervels with no structure. After more time on line I have Discovered the C25k Program and decided this is the structure I need and want. I have downloaded and tested varioud applications for my iPhone and decided I really like RunKeeper Pro tfor it's data capability, distance, speed, calories burned etc... So over the last week I have been following the program , with the exception I did the program every day. And after I complete the 30 minutes of Run/Walk I walk the dog an additional mile, all and all I am burning about 500 Calories per day onthe metered walking and jogging. But I have started to plateau weight wise.
My question is as follows:
Am I getting enough Calories per day?
Is my body storing energy, insted or using it?
Finally if the break down of calories a good blend to support running?
Thanks in advance for any pointers.
you need to eat less - if you are comsuming 1800 cals per day you are more of less breaking even with what you eat and what you burn - You are over estimating what are burning with the running plan - you have to cover about 4 - 5 miles to burn 500 calories - even the last day of the C25K is only 3 miles - about 300 - 350 cals at most.
You have to weight / measure everything you eat to count the calories - to loose 1 lb per week you need a DAILY deficit of 500 cals - 1000 to loose 2lb per week. I would suggest you eat 1500 cals per day - High protien low carb / fat - you are not doing that much exercise that you need a ton of carbs, eat 6 - 7 meals - every 2.5 - 3 hours you should be eating something. Don`t skip breakfast, drink lots of water
I`ve been following a 1250 - 1500 cal per day high protien diet for a few months and have lost a lot of weight and maintained all my muscle mass as swell as being able to run 15 mile training runs
NYC Marathon Nov 1 2009 - 4:03:13 ( 9:17 mm )
NYC Half Marathon Aug 16 2009 - 1:55:38 ( 8:49 mm )
1 mile - 7:07 10K - 52:58 ( 8:32 mm)
4 mile - 31:35 ( 7:53 mm) 8K - 42:28 ( 8:32 mm)
15K - 1:22:02 ( 8:49 mm)
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Thanks for your reply, I guess my question is I have been measuring and logging everything since June 1st averaging 1600 calories per day. Over the course of June I dropped from 217 to 209, losing consistently but doing no exercise. On July 1st I added exercise to my daily routine and I stopped losing at the previous pace, I am still eating the same under 1600 cals per day but exercising often, Is it normal to add exercise and not lose as fast?
I am assuming you are male based on your name, correct me if I'm wrong. According to the online calculator I use, a 41 y/o male who is 5'11" and weighs 209 and exercises five times per week needs about 2745 calories per day to maintain weight, 2196 for "fat loss" (their term). It sounds to me like you aren't getting enough calories so your body is storing what you consume. You also burn more calories than someone like me, a 48 y/o woman who is 5'2" and weighs around 102. In thirty minutes of running at an 11.5 minute per mile pace you will burn around 450 calories. I only burn around 220 calories at that pace in 30 minutes! (and I only need a little over 1500 calories a day to maintain my weight). I'm constantly having to remind my husband of this when he questions why I say no to foods when he doesn't. I keep telling him I don't need as many calories a day as he does! I'm no nutrional expert though so hopefully someone else can help you out with the breakdown of protein, carbs and fats. Good luck and keep running, it will pay off in a lot of ways.
Thank you Shellerina and SpiceGeek I appriciate your input, I have been watching very closely and tracking everything I eat using a program called calorie king, and tracking all of my runs and walks using runkeeper pro. I have found if I get closer to 1800 calories daily and run/walk each day I am beginning to see weight loss again, I do realize that I am not going to see a pound a day or anything crazy but it is good to see results weekly. My goal for July s to be below 200 and as of today I am at 202, so I am happy, but have alot of work to do to get to the healthy weight range again. For my height I need to be between 133 and 179 I am hoping to eventually fall in the 160 to 165 range and be able to run a 5k and a half marathon.
I am currently breaking my daily calorie intake down into 50 Carbs, 30 Protien and 20 Fat it seems to be working but I would be intrested in knowing what the recomended breakdown is for a runner.
I was reading through this thread and then found this article from Cool Running. http://www.coolrunning.com/engine/2/2_1/162.shtml "Cool Running: The Runner's Diet." It says:
A healthy diet is one that is high in carbohydrates, low in fat, and
sufficient but not excessive in protein. That translates to about 60
percent of your calories coming from carbohydrates, 25 percent from
fat, and 15 percent from protein. As in all things, of course, every
individual is different and may respond better to slightly different
proportions. There is a significant minority of people, for example,
who are insulin resistant to some degree. For them, a diet of 60
percent carbohydrates will create big swings in insulin levels and too
much fat storage. In that case, a diet of 50 percent carbs, 25 percent
fat and 25 percent protein may make more sense.
The rest of the article has a bunch of really good information. Check it out!
Hope this helps!