Runners that need some nutritional accountability
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I think I need to bump up my calories. I lost 2 pounds in a week. And 2 pounds in about 1.5 weeks before that. I don't mind because I need to lose weight but that's more than I feel I should be in the time period.
I'm basically 5'6 (not quite but close enough) and 160. Overweight but only a few pounds. I should be losing around .5-1 pound per week. I've been eating around 2000 calories. A few days I go over but a few days I go under. I figure I should add in about 100 more calories/day this week. Oh wait, I am going on vacation so I will be eating like crazy LOL2 -
I'm a little jealous of you ladies that can eat more than 1400-1500 calories a day and not gain weight. Maybe I'm just really bad at calorie counting. I've gotta be 900 net to lose even the slightest amount of weight.
But I think with cutting out high calorie foods I track better and since I've upped my exercise I anticipate eating more.0 -
I have been trying to eat around 1600-1800 on run days and 1400 on rest days. The new number now is 2000 on regular running days; 2400 for long run days and days when I run and train; 1500 for rest days. So really not as huge a change as what I thought for most days. The big change is eating more carbs at pretty much every meal and varying it based on my activity levels while keeping the protein about the same so the breakdown looks like this:
Long Run Off/Easy(3miles or less)
2400 Cals 1500 Cals
140g P 120g P
300g C 170g C
70g F 40gF
Regular run days fall somewhere in the middle of those and she counts shorter hard runs (intervals, tempo runs) and days where I get in a regular run and lifting the same as a Long Run day. On all running days I have Pre-Run and Post Workout snacks plus 3 regular meals and 1 additional snack. Non-running days the pre and post snacks are dropped. She also gave me some sheets that show different servings of healthy carbs that will provide 30g from things like fruit, starchy veggies and grains, beans and lentils. There are also sheets for proteins and fats. It you want to see those I will take pictures and post them.
Today was the 2nd day of eating more carbs before I run and I have to say again it felt great and I ran 8 miles. I was definitely hungry when I got home and tried something new, well new for training runs - I put oranges in the fridge and cut one up as soon as I came in the door. Delicious! Don't know why I haven't been doing this all along - we have an orange tree in the backyard for goodness sakes! Sometimes I am such an idiot!
Last night for dinner we got takeout from a favorite Italian restaurant that we have been going to since college. It has always been great and delicious. I was So disappointed with it. They have always had the best minestrone soup and it was terrible - I ended up dumping it. It is pretty sad when the iceberg lettuce salad is the best part of your dinner
I also had a terribly upset stomach in the middle of the night, before and at the beginning of my run today... My DH had pizza and some of my pasta and said his pizza was delicious so it wasn't a total loss. We were going to have leftovers of it for dinner tonight but I am going to make myself a big salad instead and DH can have the leftovers.
@RunsOnEspresso - I saw this and thought of you if you ever get to LA and are looking for GF places to eat.
http://dola.com/p/gluten-free-guide-to-la?utm_source=DoLA+Newsletter&utm_campaign=314c527627-Newsletter_16_06_20_COPY_01&utm_medium=email&utm_term=0_31df81f493-314c527627-2878415692 -
I try to eat more on my long run days but sometimes it's hard. I'm not always hungry when I finish running. It's almost like an appetite suppression activity. And I find it hard to cut on rest days. Especially if it's the day after a long run because that's when I get my hunger.
@shanaber Are you bumping up all at once or 100 cals per week? I've heard bumping up all at once can cause weight gain.
Oh nice! We will be headed back at some point. I've been wanting to try Erin Mckenna in LA or NYC but we are never in the same area as it. I think I looked at a few of these the last time we were in LA. They sound familiar.0 -
I'm a little jealous of you ladies that can eat more than 1400-1500 calories a day and not gain weight. Maybe I'm just really bad at calorie counting. I've gotta be 900 net to lose even the slightest amount of weight.
But I think with cutting out high calorie foods I track better and since I've upped my exercise I anticipate eating more.
I think calorie counting has worked for me because I tend to eat very simply - usually only one cooked meal per day (dinner, which my husband prepares and I estimate calories based on the recipe) and everything else is generally very simple to weigh and track - cheese, fruits, crackers, nuts, etc. I find the more complex/prepared a meal is, the more room for tracking error there is. I have been eating like this for years, so I have more than enough data to be confident in my formula over time.
Right now I maintain around 160 lbs at 2400-2450 net and am aiming for 1750 net to lose, although I've been netting closer to 2000 and still lose, just slower than I'd prefer and without the margin of error I'd like. I maintain 15 and 30 day trend lines and both are finally back in the negative for the first time since May, woo hoo! The slower approach has worked for me as a lifestyle change, but it does mean that if I'm not careful, a couple of blowouts can wipe out a lot of work.1 -
I’m trying to stay on track with choosing better food options and getting the amount of different foods recommended in Matt Fitzgerald’s book. I meal planned and cooked for the next week today (I was doing this weekly but got off track about a month ago) so I don’t have any reason to choose something more unhealthy. I prepped 12 lunches/dinners so that 2 meals can be something different in case we decide to go out to dinner or so am really craving something.
I made 3 meals with 4 servings each. Hubby won’t participate in my meal planning most of the time. He is a picky eater.
1) Baked lemon pepper tilapia with steamed broccoli, cauliflower, and carrots, roll
2) Salsa chicken in the crockpot with rice and extra onions, peppers, and corn added
3) lean ground turkey in a “sloppy joe” type sauce but without the bun. Substitute brown rice. Side of steamed green beans
MFP has me eating 1800 before exercise. I find that on my long run days, I can’t manage to eat enough calories to even out, but I usually eat a little extra the following day, so it balances. I only have about 10 pounds left to lose, so it is taking forever to come off.
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@RunsOnEspresso - I hadn't really thought about it but this next week I am tapering so I will probably not eat anywhere near 2000 but will try to do better than I have been. I ate close to 2400 calories yesterday with the pasta for dinner but it will be much less today. I suspect I will be just adding in where I can and move it up slowly. She does want to see me at those levels though by the time I go back in August.
I also am not hungry after my run and especially after a long run and I asked about that. The nutritionist said the harder activity is definitely an appetite suppressant and you have to introduce foods (juices or fruit or ?) that you can tolerate, slowly so your body gets used to having something - so like the orange for me today. I also find the timing hard. I can't eat a meal before I run and if I don't get back until 11 then breakfast is essentially past or my post workout snack becomes breakfast or I skip lunch or both...there just isn't time in the day to get in 2 snacks and 2 meals before dinner... I guess the take away there is I need to get up and out the door earlier and I am working on that too.
@MegaMooseEsq - I do pretty basic things meal wise too but I don't end up getting enough calories or the right mix of carbs/protein. I think this change will be good but I just have learn how to make it work within the way I like to eat - lunch for me is often a salad with chicken or veggies and hummus and some turkey and cheese. Changing that up may mean having crackers or toast with my salad or a sandwich instead of just the meat and cheese and also adding in a piece of fruit in either case.
@marisap2010 - my husband is a picky eater too but seems to be improving a bit as he is learning to cook more and experiment with things (mostly because he got a smoker for his birthday and many of the recipes call for things he would normally turn his nose up at (vinegar, mustard, etc...). Does he eat what you prep? I make salsa chicken too and until lately he wouldn't eat it so I used it mostly for my lunches or an occasional dinner where he wanted take out. The sloppy Joe sounds interesting - do you have a recipe?1 -
@shanaber My hubby is the type of picky that if it a vegetable, he probably won’t eat it. He has only a select couple that he’ll try. I was vegetarian for 20+ years and will eat any of them. He will only eat a few things that I cook. He loves to cook though, so I have no fear of him starving!
I am lazy and buy canned sloppy joe sauce. It is pretty much tomato sauce with seasonings in it, so I’m sure you can find an easy recipe. I know most people eat it on a bun, but I love bread too much and am trying to cut back.1 -
@shanaber love the information you shared! After this duathlon, I might work on adding in a few more calories. Well. I'd like too. Reality is I'm still rehabbing and can't go crazy with miles or bike time just yet. But, when I can, I'll definitely try adding in some more calories.
@midwesterner85 Ya. I knew you'd be right. Maybe i just wanted a reason to eat pizza and a horrible stale cinnamon roll at work. The carb bloat is unfun. I am figuring out what works for me, so I shall suffer an uncomfortable lesson.
That's okay. It'll just give me reason to buckle back down and stay focused.
With any luck, I'll run bike run it all off tomorrow then go for sushi and wonder why I ate sushi.
bet I can get DH to rethink sushi. How about Indian?
Man I hope my shorts fit tomorrow.0 -
@elise4270 - I thought you were having Mexican after the Duo? I can't imagine eating sushi after an event/race... honestly I can't imagine eating sushi ever. Damn those biology classes in college where we had to learn all the parasites that live in fish. Nope no sushi for me - ever!
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@elise4270 - I thought you were having Mexican after the Duo? I can't imagine eating sushi after an event/race... honestly I can't imagine eating sushi ever. Damn those biology classes in college where we had to learn all the parasites that live in fish. Nope no sushi for me - ever!
Haha! We had Mexican pre race. I have faith that if I catch a parasite from sushi, American health care is up to the challenge.
I think I'll see if we can do indian or thai. The sushi place had this amazing red bean ice cream I know I'll get.0 -
Plans this week?
I'm trying to buckle back down after a week or so of flirting with questionable food choices.
But right off I was thwarted by the universe with an extra sandwich today. So I'm over on carbs again. Ima roll with it because tomorrow is another opportunity and my mantra is DO BETTER!
I just put on a chuck roast in the ip with pintos, jalapenos, garlic and tomato. Kind of a chilli without the chilli powder.
Think I will try my willpower at no tacos and pack a lunch this week. It's also time to reevaluate training since the du is done.0 -
We had delicious smoked ribs tonight with sweet potatoes, corn on the cob and green beans. So delicious! DH didn't cook as much so no leftovers but it was his best so far in my opinion. He is picky and thinks it could be better!
I only have to plan through Wednesday (we leave for SF Thursday morning) and my plan is to use up veggies and food in the fridge and freezer. Oh and make salsa chicken in the IP.
I am tapering... but I bought a 20lb kettlebell on Prime day so my play around with a KB workout on Tuesday.2 -
I did it. I went home at lunch and had my ip roast that was so so good. Better than any fast food-no-food. And I got to see my cats. Haha!.
I think I need to shop for tomorrow or it'll be a poor choice for lunch. I hate shopping.1 -
@Elise4270 - I hate shopping too which is why I never seem to have what I need and I have to send my DH to go get for me! I have no excuse now - I can go shopping any time, any day pretty much so why am I looking at Amazon Prime Now or even Amazon Fresh? Just not sure I want someone else picking out bananas and veggies for me.2
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@shanaber: That looks so good! I recently discovered mini-cucumbers and am in all sorts of love, so in exchange for the meat porn, here is some salad porn.
I'm not a volume eater but I'm definitely appreciating being able to snarf a big-old bowl of delicious for well under 100 calories.1 -
@MegaMooseEsq - Yum!! That salad would have been delicious with the ribs!1
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@MegaMooseEsq - Yum!! That salad would have been delicious with the ribs!
Ooooh, yeah! Sadly, I realized shortly after finishing the salad that even very tiny soft seeds are a bad idea when you've just had a bunch of dental work done. Ouch. 0 -
Ok. Did not shop. Ate all the roast. So, I'm thinking tacos.
I'm the only chemist at work today so I deserve tacos right? We've gone from four to two in 3 weeks. I like it, I'm busy enough to make the day go by. I'm so neurotic/odd, I love a challenge and to get everything done is just fun. Coworkers hated it because i "make them look bad". Hey, i gotta be me y'all.1 -
@elise4270 - definitely think tacos are the right answer! I am pretty sure they are the perfect carb/protein balance
Also I am like you, well used to be when I was working... I loved being busy even though I would complain about it! It made the day go by so much faster and I loved having the focus on something challenging and the satisfaction of getting it all done! Hey those other coworkers just need to up their game - c'mon! the problem definitely isn't you!
We are eating up what is in the fridge since we are going to be gone. I did break down (on one of the hottest days so far of course) and made granola last night. It made me smile when I went in the kitchen this morning to see all the containers stacked up and full!0 -
Still haven't shopped. No plans too either. I've still not had my af visit. So... probably just normal for my age. But I can't help but to think I should go get a pee test just in case. Chances are practically zero. But the universe has a horrible sense of humor.
I bought some supplements. Just wondering what everyone else takes, if anything. And if helps.
I am lacking in the ability to methylate compounds, so I do b12 (methylcolbalmin) and just added the choline, inositol and methionine. So far Ilike it. Think my thoughts and mood is better.
ETA i havent run or biked since the du. I'm just not motivated to get out in the heat. Dh is coming along in his training. Running 8's min/mi I busted my *kitten* on bike training and struggled. He didnt train. Biked 17.8 mph average at the race. I sucked a 14.6mph ride. I know not to compare myself to a guy, or anyone. And its just dang hot. Payoff is so slow. But really i know ive come along quite a bit from surgery. Its hot. I dunwanna run in the hot no more. 😊
I still do the gummy vitamins with D3. And once in a while i remember to take some spatone iron water. I've been good at taking the magnesium before bed still.0 -
Right now I’m taking a prenatal vitamin because we’re in the “if it happens it happens” stage of trying to get pregnant. Before that I was taking D and folic acid (both now in the multi) - I’ve been diagnosed with D deficiencies in the past and the supplement really helps my mood and energy levels. The FA was in case of birth control failure. I also take extra iron a couple of times a week and then daily for a few days leading up to blood donation - I donate every eight weeks so supplementation is recommended even if you haven’t been deficient in the past.0
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@MegaMooseEsq Both my kids were conceived in the first month of 'if it happens, it happens'... actually that's not quite accurate. My first was one night of that attitude haha.
I am on vacation and eating all the things. Like this thing.
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@MegaMooseEsq Both my kids were conceived in the first month of 'if it happens, it happens'... actually that's not quite accurate. My first was one night of that attitude haha.
I am on vacation and eating all the things. Like this thing.
Yeah, when I mentioned it to my mom she kind of looked at me sideways and was all "you know the women in our family are very fertile, right?" and I was all "yes mom, you've mentioned it more than once since that first birds and bees talk." Also, that looks amazing. I had Subway for dinner because the husband had to work late. Blah. 0 -
It was a steak sandwich. Under the steak was garlic teriyaki mushrooms, sun-dried tomatoes, spinach and some sort of cheese. Sooooo good.1
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Happy Friday, healthy(er) eating friends! Something on my mind this morning: what are some healthy foods you've started eating that it turns out you really like? A big one for me is actually a re-discovery - cottage cheese! I used to love it as a kid then got out of the habit of eating it until fairly recently when I started looking at upping my protein intake. I feel like cottage cheese gets this bad rap as a "diet food" no one likes, but a small bowl of full-fat cottage cheese with a handful of blueberries? Delicious! Also good: cottage cheese and watermelon. Mmm.0
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I dislike cottage cheese. But i do add it to eggs, rather than milk. We never have milk, no one drinks it but the cat.
I found i like raw mushrooms, olive oil, brined green olives paired with fresh mozzarella and sprinkled with fruit seasoning. It practically a pizza 0 -
I’m not a fan of cottage cheese. Or pickles. I know a lot of people who snack on pickles because they are low calorie. I just can’t.
I love hummus. I eat it often with raw veggies for a snack.0 -
I like homemade hummus. But i cant have it. Garbonzo beans and sesame seeds are migraine triggers. I find pickles are just too cold to eat. 😊
I like whisps as snacks. The backed cruncky cheese is like having chips (crisps). And kombucha is my favorite evening drink now.0 -
Weekend plans?
Today I'm going to put another roast in the IP with pintos, jalapenos, onion and tomato.0
