General Discussion Triathlon Talk » Weight loss cal questions. Rss Feed  
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2005-07-14 9:45 PM
in reply to: #198742

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Subject: RE: Weight loss cal questions.
Thanks.  I've been educating myself over the past few years trying to nail down a solid healthy diet without cutting myself off from the goodies completely.  Every once in a while you need to let yourself go.  If you're working hard then it isn't a problem.  Tonight for instance I went on a mini binge...4 hot dogs, Doritos, chips, Cheesy Poofs, and gatorade...that was dinner   I also LOVE ice cream from Cold Stone (and I get the BIG one).  I'm just trying to pass on what I've learned to anyone interested and maybe even help a few people move towards their goals.  I still feel like I have a lt to learn in some areas but I'm getting there.  Ya know, I was thinking earlier today how much I really enjoy answering questions here on BT...it's something I could see myself doing for a career.  I'd love to become a certified triathlon coach and provide training and nutrition support.  Maybe some day I'll bail out of my current desk job and give it a shot.

Joel

stupidnickname - 2005-07-14 9:43 PMTH3: No joke, you need to write a book. You are a clear and direct writer, and have a very clear vision of a rational, commonsense, healthy diet. Take all the posts you've written here as notes, write a couple of chapters, and start sending 'em off to publishers.Unless you've already done that and I'm just an idiot . . .


2005-07-15 10:22 PM
in reply to: #153738

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Subject: RE: Weight loss cal questions.
The only possible way your body can lose weight is by expending more energy in the form of calories than you take in. Unless there is a thyroid issue, you cannot possibly gain weight if you are expending more than you consume. With that said, My advice is to cut out things like gatorade (except for soon after your workout to help replenish electrolytes and glycogen). Track what you eat, weigh yourself weekly, and if you lose weight, you know your diet is working, if you lose none, than you need to find a place where you can cut some more calories. Also keep in mind that Fat carries 9 calories per grams in comparison with carbs and protein that boast 3 calories per gram.
2005-07-16 11:24 AM
in reply to: #199702

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Subject: RE: Weight loss cal questions.
4 calories per gram of prot/carb

Tankimus - 2005-07-15 11:22 PM  Fat carries 9 calories per grams in comparison with carbs and protein that boast 3 calories per gram.
2005-07-20 9:35 PM
in reply to: #153738

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Subject: RE: Weight loss cal questions.
Well, I've changed my diet a fair bit over the past week by upping both my calories and protein grams each day. I have to say that I've noticed a big difference in the amount of energy that I have. It's pretty remarkable. My workouts feel much less tiring and I get a lot less tired during the day. It's great! I don't know that I've lost any weight, but I definitely feel like I've gained some muscle and lost some fat, which is ok by me. I appreciate all the advice - it's really helped. Thanks again!
2005-07-20 10:21 PM
in reply to: #153738

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Subject: RE: Weight loss cal questions.
I'm just happy to hear that someone was able to apply some of the ideas and see an immediate and significant improvement.  As long as your eating just a little less than your need each day the weight will start to drop...be patient and enjoy your new energy!
2005-07-21 5:24 PM
in reply to: #203518

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Subject: RE: Weight loss cal questions.
TH3_FRB - 2005-07-20 11:21 PM

I'm just happy to hear that someone was able to apply some of the ideas and see an immediate and significant improvement. As long as your eating just a little less than your need each day the weight will start to drop...be patient and enjoy your new energy!


I think a huge part of the change was to get over my crazy hangups on food. I've been so caught up in the eating less, low-fat, deprive yourself mentality that was probably hurting my body more than I was helping it. I think that society is just teaching people the complete wrong things about food. Or, maybe just the wrong things for someone who is now training for a triathlon. There's just too much bad information out there and not enough good information. Food is good! And I really just forgot that and became, to an extent, afraid of eating - especially of eating the wrong things or, god forbid, fat.

So, the bottom line from my rambling, is that the biggest thing I've gotten from all of your information, TH3_FRB, is a change in how I am thinking about food and it was probably the big kick in the pants that I needed. Thanks!


2005-07-21 9:57 PM
in reply to: #153738

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Subject: RE: Weight loss cal questions.
Exactly!  You've got a good handle on it now...FOOD IS GOOD.  I love to eat, I love tasty foods, healthy food can taste great, and "unhealthy" food isn't going to kill you if you eat it in moderation and save it as a treat for yourself from time to time.  Enjoy life, eat, train, and be happy!  Sounds like you'll do just fine
2005-07-25 2:11 PM
in reply to: #153738

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Subject: RE: Weight loss cal questions.
Got a question for you. I would love to hear any feedback.

I am 5 ft 5 29 years old female currently weighs 160lbs with 33.9% bodyfat. Based on the "rule of thumb" calculation, my BMR is 1600 a day. So If I cut my intake to 1200 while doing a 16-week couch-to-sprint training, the math says I will be down to 143lbs by the end of the program. Do you think it will actually work? Has anybody been down this path? I am afraid that my appetite will become out of control and I would be hungry even when I stop training.
2005-07-25 2:23 PM
in reply to: #206617

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Subject: RE: Weight loss cal questions.
There are a few other things to consider.  A ~500cal deficit per week would get you from 160 to 144 in 16 weeks...in theory.  But you may very well build muscle as a result of your training which may throw things off.  Also, you can't just look at your BMR...remember, you'll be training so you could easily burn an additional 500+ calories per day.  If this is the case then 1200cal intake would be way to low...you'll be hungry, lack energy, and not get the most out of your training.  I'd suggest taking a dynamic approach to your diet.  Track your foods and activity daily and try to maintain a 500cal deficit each day...adjusting as necessary to account for the energy demands of your training.  The content of your diet is also important...you need to eat the right things to get the results you're looking for.  Check out the "sticky" at the top of the "tri'ing for weight loss" forum on my diet philosophy for the basics.
2005-07-25 2:43 PM
in reply to: #153738

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Subject: RE: Weight loss cal questions.
Great Post by the way... 500-800 below what you burn.
What are some averages on how much is burning when riding running swim while training at 60-70% range?
2005-07-25 3:06 PM
in reply to: #153738

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Subject: RE: Weight loss cal questions.
Joel, thanks for your reply. I checked out your fitday food diary. Is it true that you eat only 1650 calories a day? Do you do that only on weekdays?



2005-07-25 3:19 PM
in reply to: #206731

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Subject: RE: Weight loss cal questions.
I eat may more than that.  I'm at about 1500 so far today and dinner typically gets me 700+ and I'll have a snack after work.  I didn't log my diet the past week or so because I was away on vacation and it was just too hard to estimate what I was eating.  Go back a week or two (July 11-14) and you'll see a good example of my diet and training activities.  A typical day with training will end up at about 3000cal depending on how hard I workout.
2005-07-25 3:24 PM
in reply to: #206702

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Subject: RE: Weight loss cal questions.

You can either use a HRM to estimate for you or check out FitDay.com.  The site will let you select an activity, intensity, and input the amount of time for an estimate of calories burned.

wileyd - 2005-07-25 3:43 PM Great Post by the way... 500-800 below what you burn. What are some averages on how much is burning when riding running swim while training at 60-70% range?

2005-07-25 3:57 PM
in reply to: #206761

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Subject: RE: Weight loss cal questions.
TH3_FRB - 2005-07-25 3:19 PM

A typical day with training will end up at about 3000cal depending on how hard I workout.


I checked out an older entry. It makes more sense now. Seems to me that you have reached your weight loss goal ahead of the 9/1/05 deadline. Have you had an experience in which you had to scale back on your training but your appetite still remains at an elevated level? That's how I gained weight last time.
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