Weight loss and fitness

getfit

I'm looking to loose weight and get myself back to a solid level of fitness to go back playing gaelic football with my local club in Feb/March.

I'm currently at 13 stone 4.5lbs am 5'11 and can knock out about 9 min 20/30 miling @ under 75% HR - generally the AV HR for the run will be under 70% effort. I would have competed at Athletics in the past and am fairly up to speed on heart rate monitors/training plans etc.

I want to get things right on the food/diet side though and could do with some advice. In the past I have lost weight (was 14 stone 10lbs 10 months ago) using an intake of about 1,500 cals a day for 3 or 4 days a week and keeping it close to 2,000 cals for another day or two and then not worrying too much about cals for 2 days - without being silly. I'd also have been doing 3 or so runs a week back then

I need to be under 12 stone by end Feb/early March to make in impact this year, but I know it will be tough to lose that last stone/half a stone .

My typical "low cal days, 1500 cals" would be
150 cals for breakfast (toast and bit of jam OR bread and ham OR cereal)
100 cals for 11's (orange, apple, banana type option)
350 cals for lunch (granary bread sambo with tuna or ham or chicken)
100 cals around 3.30 (fruit again)
700 cals for dinner (usual - stir fry, spag bol - using tin of tomatoes, not jars of sauce etc. OR tuna and past OR aslmon and noodles etc etc.)
150 cals snack - biscuit and tea type of thing (If I feel like it - often would skip that if I did a run that evening and only had dinner at 7.30 - as i wouldn't be hungry for a snack)


Is that a good sort of strategy??? For a 2000 cal day I'd probably have a bigger dinner OR desert with my dinner OR possible a beer or two... Not bad, but not good....

Is that a good type of straegy?? I don't want the body to ever go into starvation mode, because I'm not giving it enough calories....

I am also doing about 4-5 days of running. That should come to between 20 to 27 miles per week depending on the week (work, family stuff etc.)

Is there anything i'm missing or need to include or exclude from this. I would hope to get up to 30+ miles per week by Feb, with a few hard sessions - whereas at the moment I'm still only at easy jogging as that's all the body can handle (still very unfit)

Expert advice appreciated....

iascanmore

Make breakfast 700 cals and dinner 150! Eat more protien and good fats - read the stickies basically.....

Colm_OReilly

In terms of fitness for GAA I believe just running is a inefficient strategy.

GAA has become more physical in recent years and just cardiovascular endurance isn't enough. You'd need to be working on speed, agility, strength, power, stamina, etc instead of just running.

getfit

Thanks lads.

Colm - I know there is a lot more to the GAA, but I'll worry about that from Feb/Mar on - up to then I just want to get the general fitness and weight in proper order.
No point in working on speed, agility and power when you can only maintain 9 min miling and are carrying nearly 2 stone.... I have hill sprints, 200m reps and plyometrics to add into my training when the body can be classified as fit!!