Exercise/Diet Regimen Q's

[esm1129]

Hi all. Here's the situation. I hope you can give me some advice:

Stats:
Female
5'6.5
125#
Bf% 16.7 (according to calipers measured @ gym)

Workout:
I run 7-10 miles 5X per week
Abs 6X week
Light weights 3x per week (Arms, back, legs -one body part per session)

Diet:
Right now approx 1350 calories a day (which equates to 1/2# loss per week)
45-50% carbs (whole grain/stick to GI index) ---this is high, but w/ running, I need lots of good carbs.
15% fat
25% protein

In general, my diet is pretty clean, though I do have sugar issues. This problem is combattted (most of the time) w/ lots of crystal light, diet soda, SF jello, veggies, and lemon water. I have a fairly slow metabolism and will gain weight very quickly if I do not stick to my diet and exercise regimen religiously.

Unfortunately, I also have an intense fear of gaining weight and am thus wary of consuming many more calories than I do now. I would like to lose five more pounds, then maintain my weight.

So... At 120# w/ these stats, would anyone have recommendations as to what modifications (caloric-wise or other) I should make to maintain or improve upon my physique--- and not gain weight... I will get too bulky for my liking w/ too much lifting.

Thanks for the advice.

 

[atherjen]

IMO you have GREAT stats now!!!
however if you are looking for furthurs improvment I would suggest slightly dropping the carbs and increasing the protein some. timing the carbs around your training and running will not hinder your energy levels.
how long have you been going this low calorie?? that isnt very much! to keep fat loss at its peak and prevent stalling I suggest calorie(and/or carb) cycling. this helps to prevent the plateau, and keep your body in a happy state(easy to say--read this:
http://69.93.187.54/showthread.php?s=&threadid=31502 )

is there any paticular reason you are doing SO much running? competitive or aiming for fatloss? if for fatloss reasons, then you are doing it the wrong way, IMO. I would suggest cutting that back and adding in HIIT style cardio rather. (or sprints) in the long run its far more superior than lengthy cardio.

also, post your diet. what some think is "healthy or clean" sometimes can still use much tweaking

 

[rockcrest]

Originally posted by atherjen
IMO you have GREAT stats now!!!

ditto!

and 7-10 miles


i think i would only run that far if i was a fugitive of the law without a getaway car!

 

[Akateros]

Your weight is pretty low already, for someone of your height. You might want to change your focus from light weights to a bit more heavy lifting, to shift that bodyfat reading down instead of scale weight. That would also help with the metabolism.

"Right now approx 1350 calories a day (which equates to 1/2# loss per week)"
Equates in real life, or equates by one of those happy website diet calculator thingamabobs? I've always found the thingamabobs worse than useless, for estimating my intake. Are you journalling your daily diet and actual real-world progress?

And I agree with atherjen; the long runs are a ton of fun (I mean that, I am a distance runner at heart, if not, any more, in the knees), but mixing it up with intervals would be more productive in terms of fat loss. (Not to mention improving your speed and wind, as a side bonus.)

 

[esm1129]

Thanks for the advice everyone. Right now, yes, I am trying to lose a few (and only a few) pounds, but am not running for weight loss purposes. I am just FINALLY getting to the point where I am happy with how I look and want to completely follow through. The running reg. won't decrease once I'm at target weight, however I might have to up proteins and lifting.

I think concentrating more carbs around the workout sessions is a good idea, as is lowering their ratio a bit. In terms of HIIT, I try to mix in a few high intensity intervals a few times a week, just have to be careful with my shins. It doesn't take much to make them angry ; ) I will, however, do some more reading about HIIT regimen.

Unfortunately, I really enjoy my excessively long runs (as long as they are outside.) Runner's high is great and hell, a long run is just about as good as having a shrink as far as I'm concerned ; ) As my endurance increases, however, so do the miles... this is good and bad, I suppose.

Originally posted by Akateros


"Right now approx 1350 calories a day (which equates to 1/2# loss per week)"
Equates in real life, or equates by one of those happy website diet calculator thingamabobs? I've always found the thingamabobs worse than useless, for estimating my intake. Are you journalling your daily diet and actual real-world progress?

---I journal every day and have been at this level of caloric intake for three months. The calculators on the internet are crap, as far as I am concerned and I won't use them. I sometimes even wonder about the BMR standard. I tried a BF one the other night out of curiosity and it told me I was at 33% LOL.

Anyhow, to give you guys an example of my diet, here is what I ate today (and this is pretty consistant from day to day). It's exam week for me, so my sched is messed up right now. Therefore I am omitting times and "meal" categories. Exams suck and mess up my routine grrrrrr...

- 2 servings Kashi puffed cereal (puffed whole grain oats) (140c)
-1 Slice 12 grain bread w/ 1/2 teaspoon rasp. jam (100c)
-Huge salad w/ red leaf lettuce/spinach/4 oz turkey/tomato/cucumber w/balsamic vineger (150)
-20 Animal "crackers (160)
-1.5 C. skim (130)
-Fruit Salad: Blueberries, blackbs, strawb, cant, h20mel (150c)
6 oz b/s grilled chix breast (150c)
-Approx 25 unadulterated raw almonds (150)
-3/4 C froz yogurt (150)

I know you guys will find some way to tweak it

Sorry the post was so long, and again thanks for the responses. I took today off and will be back at it again after my exam tomorrow. That workout is going to feel soooooooo good!

 

[aztecwolf]

Originally posted by esm1129
-Approx 25 unadulterated raw almonds (150)

you got some virgin almonds there?

 

[esm1129]

Yeah, they're hard to come across these days... or so I'm told. Esp. 25 of 'em .

 

[atherjen]

Thanks for the advice everyone. Right now, yes, I am trying to lose a few (and only a few) pounds, but am not running for weight loss purposes. I am just FINALLY getting to the point where I am happy with how I look and want to completely follow through. The running reg. won't decrease once I'm at target weight, however I might have to up proteins and lifting.

good to hear! although I have not seen pics it sounds like you are near a happy balance
if the running wont decrease, then your defintly going to need to increase your caloric intake. ie adding in more proteins would be a start for sure.
what does your current lifting routine look like?

Unfortunately, I really enjoy my excessively long runs (as long as they are outside.) Runner's high is great and hell, a long run is just about as good as having a shrink as far as I'm concerned ; ) As my endurance increases, however, so do the miles... this is good and bad, I suppose.

not bad so much, just need to make sure that when you increase your runs that you increase your nutrition in the proper ways as well. making sure that you get a post workout recovery shake(proteins) and carbs would be essential to minimize muscle loss.
I totally can relate to the runners high, as in high school I did SO much running and sprinting, plyometrics, etc. lengthy hourly sessions almost daily along with basketball. more activity=more food.

---I journal every day and have been at this level of caloric intake for three months. The calculators on the internet are crap, as far as I am concerned and I won't use them. I sometimes even wonder about the BMR standard. I tried a BF one the other night out of curiosity and it told me I was at 33% LOL.

ohh gosh! stay away from those online calculators, I have had ones tell me that I was overweight before and super high fat while I sit at a low fat. they just dont take into account muscle, different body types, fat distrubation, etc. calipers are the best to get a rough estimate, even then its best to have it done by an experinced individuel.
If you have been eating THAT low calorie in that prolonged period then it isnt to my surprise that your fatloss and progress has come to a slow down.... as it seems your metabolism has most likely dropped In this case(especially with ALL the running you are doing) I would suggest incorporating a weekly refeed and/or carb up. meaning take 1 day a week and basically eat more than you normally have been, preferably in the form of carbs.. this will aid in boosting your metabolism back up again. my word of advice- just do NOT be afraid to eat more. this will get your fat loss going again. If you want to read more about it read this thread:
http://69.93.187.54/showthread.php?s=&threadid=25250

- 2 servings Kashi puffed cereal (puffed whole grain oats) (140c)
-1 Slice 12 grain bread w/ 1/2 teaspoon rasp. jam (100c)
-Huge salad w/ red leaf lettuce/spinach/4 oz turkey/tomato/cucumber w/balsamic vineger (150)
-20 Animal "crackers (160)
-1.5 C. skim (130)
-Fruit Salad: Blueberries, blackbs, strawb, cant, h20mel (150c)
6 oz b/s grilled chix breast (150c)
-Approx 25 unadulterated raw almonds (150)
-3/4 C froz yogurt (150)

Im really seeing a lack of proteins in your diet. at minimum you should be aiming for 1g/lb bodyweight. try plugging things into www.fitday.com and see what you come up with. Its ideal to split your protein intake up evenly between each meal.. so if your having 5 meals then make sure each has a balance of protein. Time your carbs in the morning and around workouts. other meals should consist of fiberous veggies, lean protein and healthy fats.
some suggestions on food choices:
-switch the Kashi for Old fashioned oatmeal if you like.
-bread isnt the ideal choice, one serving every now and then is fine, as long as it is whole grain (watch out for sugars added.. you want to steer clear of that).
-the jam needs to go too. you canbuy sugar free jams in place if you must stick with it.
-those animal crackers are sinful! how about a peice of fruit, apple, pears, some berries? again make sure that every meal has protein in it as well. small portions. do you like cottage cheese?? consider purchasing a whey protein powder?
-that frozen yougurt is fine for an occasional treat, its very high in sugar. Id suggest droping that as well.
for your best carb sources Id stick with old fashioned oatmeal, brown/wild rice, sweet potatoes/yams, fruits(apples, pears, berries), beans/legumes, Bran cereals(Fiber 1, All Bran), small servings of natural yogurt is fine as well.
Make sure your also getting adequate water intake(especially with all the running). Aiming for a gallon a day is a great start!

Hope that helped some

 

[aggies1ut]

Unfortunately, I really enjoy my excessively long runs (as long as they are outside.) Runner's high is great and hell, a long run is just about as good as having a shrink as far as I'm concerned ; ) As my endurance increases, however, so do the miles... this is good and bad, I suppose.


I can so relate to that. I LOVE running.

 

[esm1129]

Ok: So lower sugar/carbs, increase of fibrous veggies, more protein (yuck), more lifting, and throw in some high intensity (HIIT or version of) workouts. Sounds like a good plan. The running stays, though!

Will also keep you guys updated on my progress following this regimen and let you know when the goal has been reached. At that point I will also re-analyze the calorie situation.


I will try to post some pics later on this week once I find the time to give you all a true representation of what your average chick from Wisconsin looks like

 

[Jodi]

Don't forget the EFA's

 

[esm1129]

Is it important to take in all EFA 3, 6, and 9? I know cold-pressed Flax Seed oil contains 3 (and I think some 6), E.V. olive oil takes care of 9, and then, of course there's fish oil. I could definately handle the flax oil, but know that fish caps are probably better. Fish caps, from what I know, have to be taken in high quantities and quite honestly, I dont want to be having fish burps all day-yuck. Would taking flax be sufficient? If not, any recommendations as to a good brand of caps (side effect/dosage wise.)

Thanks