Runners that need some nutritional accountability
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I did a quick internet search. I might check out the forms. Idk . I don't need too much information or I'll get indecisive with what to do. I feel ready to stick to a rigid plan.
1.My plan is to up the calories (well I'm eating just over maintenance anyway) so I just made it official by changing my cal goal. I just have to be careful that I don't use it to eat more than I need to, just because I have left on MFP, which is why I set it low, as a signal to stay out of the kitchen. Also continue to "do better" with food choices.
2. "Do better" with the exercise. I'm in the position to add a bit, especially with half work days. I've outlined a plan. Got my running journal out to use it to track progress/stay focused and found I have only 3 weeks left in it. So I ordered the grey Believe Training Journal. I'll just update the new one and get started today.
3. I organized my strength exercises from PT. I have 15 of them. So, hopefully I can do 5, 3x week and add from there. I'll add gym resistance where I can. For now, I want to focus on rehab and swimming with paddles has been good upper body resistance.
4. I'm hoping the scale makes the slowest turn downwards. I'll reevaluate the calories as the scale/clothes/measurements dictate.
Then come April 16th, I just might have a shot at running and cycling outside.
I kind of hit a wall last week swimming and once on the bike. I think this plan will help, I can recover easier and not focus on "how low can you go" on those damn calories.
Tl:Dr Got my *kitten* together.
and made a plan. 2 -
@Elise4270 I think lifting at maintenance or very very slight deficit is how you recomp isn't it? It's slower than cutting but gives better results is my understanding.
Half is in three weeks! Once it's over I think I'm going to switch to an intermediate 10K or 15K plan since the rest of my racing season is a mix of those distances. I'd like to work on getting faster, which is where I think weight loss will really help me.
I did the Hal Higdon 10k intermediate plan and loved It! I also did that right after my first HM. It was just the right increase in intensity without adding an unachievable number of miles, and I indeed got faster!1 -
Much better eating this weekend and I found a non-cereal food I like for my long runs: peanut butter, honey, and banana sandwiches. Lasted nearly my whole 9mile run. I'm practicing with mid-race fuel and fuel timing, also.
I banked enough calories yesterday and today that I can enjoy myself at our dinner out with family.
Such a better weekend and no off the rails carb binges.2 -
Eating at a slight deficit and lifting is considered recomposition. It's harder to build muscle at a deficit but new lifters can usually do it.
I usually figure out my TDEE and then subtract 150 cals. Weigh in every 3-4 weeks and adjust accordingly.1 -
RunsOnEspresso wrote: »Eating at a slight deficit and lifting is considered recomposition. It's harder to build muscle at a deficit but new lifters can usually do it.
I usually figure out my TDEE and then subtract 150 cals. Weigh in every 3-4 weeks and adjust accordingly.
I had my RMR measured. It gave me 375calories /day for "lifestyle and activities", 156cals /30 minutes of activity. RMR is 1253.
So, 1253-1628 for maintenance. I just picked the middle, 1440 to start with and see where that all goes.
1003-1253 for weigh loss. Which is impossible not being able to do much yet.
Any insight?0 -
@elise4270 I don't know much about the RMR testing. I would say whatever you choose, stick with it for at least 3-4 weeks. Weigh yourself at that point and adjust accordingly.
The plan I follow has different adjustments depending on what I do in those 3-4 weeks. I increase or decrease carbs accordingly. It's based heavily on weightlifting so I don't want to throw out the recommendations as they may not be right for you.
If you have to weigh yourself more, go for it but don't make changes until at least 3 or 4 weeks in. It takes time for your body to respond to changes/adjustments.1 -
Dinner with family was great. No nutritional information, so used some known chains to guesstimate. Looks like between what I had leftover from yesterday and my overrun from today, I came put just about even. I have that great refeed/full feeling, too, which help heading in to tomorrow.
The weather is a pile of suck right now. Slushy snow, which is awful to run in. I don't mind cold, but slushy wet is terrible. I'll decide in the AM if I will run outside or if I'll head to the Y treadmill. I'd rather do a few wet short miles than treadmill, but we'll see.2 -
My weekend weight swing was WAY better this time around. I'm always a little heavier on Mondays simply because I eat more on weekends, regardless. My upswing is still within my "range" so that makes me feel a lot better. Now, just have to repeat this pattern.
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With my college son home last week, and all of his requests for food, we at well. Too well. I'm up many pounds. I'm hoping it's mostly water weight from carbs, and the after effect of yesterdays long run.
I've decided I need to do something different. Either quit tracking calories and only eat good things to the point my hunger is satisfied, or bear down and and ruthlessly track my calories like I used to do.
This morning I thought I'd go the no tracking route but now I think I'll do a better job tracking.2 -
I was sick with something on Saturday and between decreased appetite and being stuck in bed until around 2 pm (and then straight back to bed after supper) and eating light yesterday morning pre-race I actually came pretty close to calorie goal both days (slightly under in fact). Up 0.5 lbs from my last weigh in 10 days ago but that's most likely normal fluctuations.1
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I made applesauce in my IP Saturday and had a slight problem. What a mess! I'm glad I had a towel nearby or this would have been all over the cabinets and counter. I had no trouble the first two times I made it. Not sure what happened.
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@7lenny7 wow. That's a mess. Yours looks like it had an overflow tray on top. Mine doesn't. Did it ruin the sauce inside?
I sent my son and his new girlfriend an IP. I got a text from him today that they love it and he's going to make "all the yogurt"!
I'm headed to the store in a bit. No idea what to get other than regular necessities.
I'm still set on doing recomp. I hit my macros yesterday. Today's eh... I ate KFC tenders. Dh is obsessed with B&J's ice cream, so I might load up some halo in case I get tempted. Tomorrow is my first full day at work, so I need to to plan a lunch and at least one snack.
So what's for lunch this week?
And
Your favorite lean protein?0 -
Lunch for me is usually lunch meat, cheese, fruit and maybe some crackers or chips.
Fav lean protein is chicken. I also like ground turkey for tacos.1 -
Fave lean protein? I like tuna, and also I sub ground chicken instead of ground beef to a lot of dishes. I also like chickpeas/garbanzo beans.
Lunch today was leftover bagged Caesar salad and a PB&J sandwich. We didn't manage to get grocery shopping done this weekend. Tomorrow will be supper leftovers (spaghetti and meatballs, all of it packaged/store bought - sauce, noodles, meatballs).1 -
Thanks ladies!
I like tuna. Chicken is okay. I found boneless chicken thighs, which I like the thigh. So I plan on (IP) cooking them up and portioning it out in to 4 or 6 oz servings (I gotta do some protein math).
I love chickpeas too. But they are a migraine trigger, so I stay away from them. Same with lunch meat. I love it but it won't love me back. (And PB, but I can do almond).
Still no real food plans. I bought beets just because I like them. So I cubed them and tossed then in the IP with carrots. Step 1 towards a healthy snack.
I'm going to also boil up some eggs for the week.
If I'm good this week think I'll reward myself with a small lunch steak, egg, avocado, salad, garlic tomatoes from Chili's. Idk I already missed my 30 minutes of cardio today... Recovery day?1 -
I have a question regarding the diary, nutrition information.
Mine is set 126g protein, 126g carbs and something for fat (I usually eat all the fat I want).
Why does it say my goal today is 139g protein? Yesterday 162g, day before 103... Ect. Is it just taking from a weekly allocation?0 -
@Elise4270 I think it allocates macros based on % of your total daily calorie allotment. So if you log exercise calories it increases each macro proportionally.1
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@Elise4270 I think it allocates macros based on % of your total daily calorie allotment. So if you log exercise calories it increases each macro proportionally.
@Elise4270 yup, it's a setting that gives you more cal/macros for workouts. It can be turned off. I don't remember the setting and I'm not at a computer right now to look.1 -
Ugh... today I ate all the foods... like seriously, I think I counted 5 breakfasts, and that’s just what I remember.... plus lunch, plus snack, and probably would have had multiple afternoon snacks but I couldn’t find anymore foods in my bag. I’m stuck in trainings the rest the week. The logical side of me is thinking that will help, as I will have no access to food.... the rest of me is wondering how I will get second breakfast. #eattinglikeahobbit3
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Thanks @sarahthes and @RunsOnEspresso . I'll look for the setting. I've been here for 8+ years and you can see I've never minded the macros.
I don't see it on mobile, I'll check the full site.
@7lenny7 I am now getting a calorie adjustment on my Garmin steps I'm mfp. I changed my setting from "very active" to "sedentary". So there maybe something to it, why you get adjustments occasionally. Just a thought.0 -
I think it is this, under food/diary settings. It's been awhile. I believe if it's checked it does the adjustment for exercises.
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Day 1 of real planning.
I have been reading up on recomp and came across leangains. I can only hope its accurate info. So I'm going to stay connected to my goal.
I'm not a breakfast eater. Usually I just grab a protein shake abouy 9-10 and have coffee early. I think I'm going to leaninto this intermittent fasting idea.
The IP saved my butt today. I made eggs, and some veggies last night and didn't get around to the chicken- it got late. Well, duh, I just threw it in this morning and I'll go home for lunch. I can do some of my strength PT too. I may be on to something with lunch at home.
Have a healthy day all!
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Lunches this week while in the office are Lean Cuisine French bread pepperoni pizzas and Caesar salad with Bolthouse dressing. I usually do meal prep, but had to phone it in this weekend. The pizzas are nice and carb-y with good crunch and very satisfying.
I work from home two days a week, so I make my food as I go when I'm here. For breakfast it's eggs/spinach/mushroom with a piece of toast and jam. Lunch will be two salmon packets w/ cream cheese and a sweet potato. Snack is my usual yogurt with Fiber One cereal. I also had a protein shake post-run. If I do a morning run over 5 miles, I seem to need a little extra earlier than usual. I pacify myself with black coffee usually until 10am, but sometimes that runger sets in on my longer mid-week runs. Today I made it with ice, chocolate almond milk (unsweetened) and protein powder. Usually I add fruit for sweetness, but didn't this time to save calories and avoid a carb spike. Next time I'll toss in a Stevia packet, but I definitely feel full and satisfied! I do get some satiety out of a thick shake that I really have to work on to get down and without a protein bar or shake, I don't think I'd get close to my protein goal.
It's Tuesday, which means tacos for dinner. I usually compromise and either do sour cream OR cheese and depending on my mood I can go either way. It's a cheese kind of week.1 -
Breakfast this morning was instant oatmeal topped with fresh blueberries, strawberries and chopped walnuts. Plus coffee because it's my lifeblood.1
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*sigh* days just ticking away, I'm ready for my noon PT/lunch plan. That I planned for. But I don't plan for those plans to fall through.
I'm stuck at work babysitting vendors that can't be left unattended.
I thought maybe I'd get a late lunch, because all my coworkers that have gone to lunch would kindly relieve me... *kitten*. Then I could just grab a quick lunch swim, and something horrible to eat. But thats out because the wind yesterday was miserable. And I tried to get in/out of a negative pressure building with a dang heavy door opposing this horrendous wind and strained some intercostal muscles. Hurts to even breath.
I'm not happy my coworkers suck. And I now have injury on top of injury.
Farts.
ETA problem solved. Just leave for lunch.1 -
love the sign-off @Elise4270 !!
I just can't stop EATING today!!! I worked from home most of the morning, had some eggs, then some cereal. Then went to do a site visit. My mistake. I didn't eat or drink any more until I left around 3.30pm to come home. So a bag of crisps (potato chips), plus some cheese I'd taken with me for emergencies. I really should have stopped and eaten the salad lunch I had with me, or just DRUNK more!!
I know that for me, I need proper regular meals, three times a day at standard times (excpet breakfast, that's usually not until 11ish). Otherwise I'm just never satisfied. So I've eaten and eaten and eaten today, most of it junk.
so annoyed with myself.
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@Elise4270 No overflow tray, it just overflowed onto the lid. The sauce inside was great. My kid is eating it up.
My favorite lean protein? That's like asking me which one is my favorite kid.
All that canned Kirkland chicken I bought? I've been mixing up a can of that with two cut up hard boiled eggs, the smothering it with sriracha flavored horseradish sauce, and sometimes mustard. Damn good! And filling. All for just 350 calories, plus whatever is in the horseradish sauce, which isn't much. Call it 375.
Alternating that with my usually carrots/hummus/2 hard boiled eggs. and either day also has apples and/or an orange.
Garmin calorie adjustments on MFP...I've always gotten them, but the result is so inconsistent it's useless. I now ignore the step adjustments and add in 130 calories added per running mile.
I've been doing good avoid cereal since Ash Wednesday, though from time to time I've grabbed a bit. MUCH less than I used to. One particular box I was nibbling at just because I knew no one else in the house would eat it. I solved that problem but dumping it in the trash. Felt good.
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I am finally caught up here after almost a week away... don't even ask about the running challenge. I think I am at least 4-500 posts behind there.
On the building muscle question since this was a big deal for me and the first question I asked my nutritionist. She also said it is really difficult to build more muscle and reduce fat percentages while eating at a deficit. It is also tough on your body. She actually increased my calories by about 500/day on running days and 200/day on non-running days. Those extra running day calories to be primarily carbs and good fats like PB. The percentages (for me) came out to 41% Carbs, 31% Protein, 28% Fat. The other thing she said was that the best way to lose fat (and build muscle) was with interval training and strength training. Part of my 'do better' is to hit my calories and the macros - it doesn't happen often enough.
I work from home all the time and you would think I would have the eating part down pat... this week we have no food in the house. I was gone all last week until Sunday night so no shopping opportunity yet. I went to make toast yesterday and realized that we have no bread at all... also no milk, no salad veggies, etc... I will go tonight after I go to the gym but here I sit at almost 11am, starving because I haven't yet figured out something for breakfast. I also haven't run yet because I know I need to eat before I can run or it just won't work. I did have multiple cups of coffee and a protein bar when I first got up so there is that.
The other thing - While in Seattle at my daughter's I didn't run a lot. Maybe two or three times but I walked so much since I didn't have a car and we also walked all over on Saturday, shopping, etc... I ate ok but was amazed to see that I dropped 4 pounds. She also didn't have much food in the house and works really long hours so wasn't there much for dinners. Part of the walking was to her local grocery store for supplies and then back again when I realized I forgot something. I got the rotisserie chicken package and tortilla soup at Costco. Made the soup more protein heavy by adding more chicken to it and that would be lunch or dinner (one day it was both). I made chicken and dumplings one night and it was dinner a few times. We also went out a few times over the weekend. I have no idea what triggered the weight loss and I really expected to see a gain.
I also have a new guilty pleasure as a result of all the grocery trips. I discovered Effie's Mocha biscuits! I have had the plain ones which I adore but had to try these since they were chocolaty. The are not particularly sweet and I like them so much! My daughter didn't care for them so I brought them home with me and had one yesterday with some homemade PB on top - Oh My! Hmmmm think I may just have to have one now
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