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caloric intake?
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 2007-01-23 1:19 PM |
Member  71 |  Subject: caloric intake?hi guys... i feel i know a good bit about nutrition and fitness. however, i'm trying to think about the proper caloric intake i should shoot for. i am currently 215 lbs, and my training is set up for 6 days a week, probably 1-1.5 hrs a day at this stage of the year. years ago when i rode all the time, i used to eat about 5,000 calories a day, and was 178 lbs. of course i'm not doing that kind of mileage now so obviously i can't eat like that until my workouts get much longer. i've been eating about 1700-2000 calories a day, mostly fruit, veggies, lean meats and whole grainy stuff (minimal). i've lost 8 pounds in the last week, which is extremely odd for me (not that i'm complaining!)... so i'm wondering... what caloric intake do you guys shoot for related to your workouts? i use online calorie calculators to guesstimate my burn during workouts... so yesterday between workouts i burned about 1825 cals... but only ate 1700 cals. is there a "net" amount to shoot for, like "net" 500-1,000 per day? (so 2325-2825 for yesterday)? i don't want to be starving myself and slow my metabolism. i want to find the right balance for a solid 1lb/week rate of weight loss. just wondering what some of you thin folks stick to. my goal weight is 175-180. i'm 5'11" tall. thanks for any input. |
| 2007-01-23 1:26 PM in reply to: #665040 |
Master 1472  | Subject: RE: caloric intake? I think a calorie deficit of 500 per day is a loss of 1 pound per week. You can't lose weight with a net calories of 500. TO me that means you will probably gain a pound a week.
Edited by idahodan 2007-01-23 1:27 PM |
| 2007-01-23 1:58 PM in reply to: #665040 |
Not a Coach 11473  Media, PA | Subject: RE: caloric intake? My guess is you are eating WAY too little. You'll burn calories from exercise, but you also have a base rate (BMR) that you burn on a daily basis without doing anything special. My guess is that your 1700-2000 is just covering your BMR. There are calculators on-line you can estimate this with (just as you est. exercise cals). Just remember all of these are ballpark at best. You'll have to experiment to find the level that works for you. As stated, recommendations are typically to average a 500cal deficit per day. This should keep your weight loss at 1-2lbs per week. |
| 2007-01-23 2:50 PM in reply to: #665122 |
Member 71 | Subject: RE: caloric intake? good points. yes, i did mean 500 over my workout burn. i forgot to include my basal metabolic rate in that, which is 2069 (at 215 lbs). so, i guess if i were to go for a 1lb/wk loss, and i burned 1825 cals yesterday, i really should have eaten (bmr + workout cals burned) 3894-500. a far cry from 1700! |
| 2007-01-23 10:54 PM in reply to: #665040 |
Regular 75 Northern California | Subject: RE: caloric intake? I lost 55 lbs over 6 months by keeping a steady calorie deficite. Unfortunatly I kept that deficite when the weight was gone and the Dr. though I had diabetes because I constanly felt light headed. No diabetes just hardheaded. Be cafefull and listen to your body. this link has a deficite over time/loss calculator http://caloriesperhour.com/index_loss.html |
| 2007-01-24 7:20 AM in reply to: #665040 |
Champion 9600  Fountain Hills, AZ | Subject: RE: caloric intake? You may want to consider getting a RMR Test, Resting Metabolic Rate. My coach did one for me a while back to make sure I was taking in enough calories to supplement my training. He was able to determine that my resting metabolic rate was 2200 calories per day. On top of that I could add my training to make sure I was eating enough. The same can be worked the other way to manage a calorie defecit to create wieght loss. |
| 2007-01-24 8:29 AM in reply to: #665040 |
Expert 1169 Charlottesville, VA | Subject: RE: caloric intake? I'm 5'9", 165. I've lost 20 pounds since last year. Currently I'm training in the 9-11 hours per week range. I track my calories and keep it around 2750-3000 per day. As my training hours have increased, I'm working on gradually increasing the calorie and protein intake. Given my build, I think getting below 160 would be counterproductive for me. |
| 2007-01-24 9:11 AM in reply to: #666043 |
Master 1402 Cumming, Georgia | Subject: RE: caloric intake? Ok, I too have pondered this and just started counting calories. I lost 65 lbs in 7 months and I'm at the weight I want to maintain. I'm 6' and 185 lbs. After I started counting calories I'm consuming 2,000 - 2,500 daily. I'm not doing lots of strenuous training but I would estimate 6 - 10 hours per week and probably average 700 calories burnt during exercise daily. If I up my training I will need to increase my intake but sometimes I already feel like I'm eating too much. So to hijack the thread how can you increase your intake in a good way? I already eat 6 smaller meals/snacks during the day so do I just increase the amount? I never thought I would have to think about not eating enough food. Thanks. |
| 2007-01-24 9:40 AM in reply to: #666101 |
Expert 1169 Charlottesville, VA | Subject: RE: caloric intake? csharp1171 - 2007-01-24 10:11 AM So to hijack the thread how can you increase your intake in a good way? I already eat 6 smaller meals/snacks during the day so do I just increase the amount? I never thought I would have to think about not eating enough food. Thanks. My coach recommended drinking a recovery drink after workouts. I use Endurox R4 for a 250 calorie bump after many of my workouts. |
| 2007-01-24 9:45 AM in reply to: #665040 |
| Subject: RE: caloric intake? Check out the book "Sports Nutrition for Endurance Athletes", it really helps to answer nutrition questions and eliminate some of the confusion in diet planning. The calorie guidelines from this book are what I use for weight maintenance. I find that my weight doesn't change by more than three pounds when I am following this sensibly. I tend to use my "ideal" weight that I try to maintain (108 pounds) to calculate these numbers... even if I happen to be 110 that day. |
| 2007-01-24 9:56 AM in reply to: #665040 |
Cycling Guru 15134 Fulton, MD | Subject: RE: caloric intake? And of course you always have to remember that lean muscle mass you're building weighs more than the fat store that is decreasing. So as you get stronger you may not see the weight drop that you expect. The simple addage of "put out more than you put in" to lose weight is the key. And of course what you put in. What people often disregard, or don't fully understand, is that the combination of foods you eat and the timing of them has as much of an affect on weight loss and proper digestion as just eating less than you are putting out. "Food combining" is really key to managing weight and nutrition. But do as I say and not as I do. I eat like crap most of the time and pretty much shovel everything in my gullett that I can get my hands on ..... ;-P |
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