Is this enough for the amount of exercise i'm going to do?

AlexJFT96

Hi,

I've started doing the 30 day shred and C210K exercise plans within a 5 day limit (One after another, C210K x3, 30DS x2) - But from what i've heard, i'll need some extra calories, would like to know if my current diet is enough to support the exercises i'm doing for effective weight loss and muscle maintaining.

Breakfast: Porridge with maple syrup, Activia drink, and a cup of tea (Love it!)

Lunch: Salad, with flax seeds and i'm going to start adding avocados

Dinner: Chicken/Meat/Turkey with carrots, broccoli, and a yorkshire pudding

I drink as much water as i can, aswell as a few cups of Cranberry juice.

Would like some tips on what to add if the diet is suitable enough.

Thanks

MinnieInMaine

It's kind of hard to tell with just listing foods as we don't know your portion sizes... Maybe make your diary public so we can see what you've logged and how the calories work out?

That said, I see you're male, which changes things a bit. For women, the minimum is 1200 calories but for guys it's 1500-1800 so make sure your base calories aren't too low. if you've set everything up correctly, including a reasonable weight loss goal (for you, this would be 1/2 to 1 pound per week as per your ticker, you only have 23 pounds to lose), your daily calories should be ok for you.

Back to your question - you definitely should eat back earned calories. For 30DS, log as "circuit training, general" and the calories earned should be fairly accurate. For the C210K, try to keep track of your pace during your runs (easier on a treadmill) so you can log that # of minutes under the proper listing (eample: running, 6mph) and also log the walking time separately under the proper pace (example: walking, 3.5mph).

Something a lot of people use to keep better track of calories burned is a heart rate monitor. It's a bit of an investiment but can be worth it in the long run. One with a chest strap is best (and easier to use). I have a Polar FT4 and love it.

Good luck!

Francl27

http://scoobysworkshop.com/calorie-calculator/

Put your info, choose moderately active and a 20% deficit, eat that, make sure to eat 30% of protein. After that it doesn't matter what you eat.

And ditch the cranberry juice for real fruit.

Mr_Knight

You don't need any extra calories for C210K until you are well into the program, so don't even bother with that for at least a few weeks.

If your fitness level requires starting C210k from Week 1, then you aren't fit enough to burn a lot of calories in "Shred", so don't count those either for at least a few weeks.