Training and Diet

deiseff

Just looking for some advice,
Im running 5mile 4 times a week and doin some weights and a small bit of swiming after the runs aswell. Im 26,Male and weigh 15stone. Im looking to get rid of 2stone. %body fat is 27%

The general theory i get is less calories in and more out. Problem is if i cut back on the diet and do more training naturally i do be half starved. How do i over come this. Just take in more carbs?? protin??

At the same time i dont want to be taking in too much and end up not loosing the weight. Have a big interview coming up so ya know first impressions and all that. What do i do??

Many thanks in advance for all your replies!!

celestial

deiseff wrote: »

Just looking for some advice,
Im running 5mile 4 times a week and doin some weights and a small bit of swiming after the runs aswell. Im 26,Male and weigh 15stone. Im looking to get rid of 2stone. %body fat is 27%

The general theory i get is less calories in and more out. Problem is if i cut back on the diet and do more training naturally i do be half starved. How do i over come this. Just take in more carbs?? protin??

At the same time i dont want to be taking in too much and end up not loosing the weight. Have a big interview coming up so ya know first impressions and all that. What do i do??

Many thanks in advance for all your replies!!

What height are you?

What is your typical day's diet?

It is easier to eat the right foods, cutting out most of the wrong ones, rather than worrying about calorie intake (although of course that's important too) - we'll get back to that after you answer the diet q above.

deiseff

Thanx for your reply.

Im 5ft 9", male 15stone 27%bf

For breakfast i will have one of the fowolling: boiled egg, weetabix x2 small bit of jam LF milk, musli with LFmilk, smoothie with LF milk bannana pear and apple, scrambled egg and beans.

For lunch one of te fowolling: soup, salad, fruit

For dinner one of the fowolling: chicken stir fry with mostly veg, chicken, steak, pork steak, beef, fish, vegi burgers, bean burgers with loads of veg and maybe 2 potatoes.

For snacks i always have a few boiled eggs around, sliced meat, fruit smoothie.

I hope this is of help!

corkcomp

hi op, your diet looks reasonably good (depending on portion size obviously) but its still a bit too vague to give a proper opinion, e.g. salad could be anything as could the soup ... How long have you been doing the exercise routine mentioned? How long does it take you to run 5 mile distance?

deiseff

Im doin between 8 and nine minute miles. I want to build a stamina and distance rather than speed.

In relation to your other question the salad would just be lettuce eggs sliced meet sweet corn.

One thing i should mention, i do be out alot during the night with the job and hence i usually have my dinner late arount 8 or 9pm. Is this right or wrong?? Will it affect my training??

corkcomp

how long have you been following the diet and exercise program listed? there doesnt appear to be any major problems with it so it should be working unless you are simply taking in too many calories! Everyone has different views on eating late at night .. its okay if its a post workout meal but personally i would probably avoid potatoes at 9 pm .. i usually have them at either lunch or around 6

deiseff

The exerciseis on going for months now. i would always of went running once or twice a week but i have steped it up in the last 3weeks. The big change i suppose is 3weeks ago i started to clean up my diet after reading thease boards and could see exactly where i was goin wrong.

Just latly now that ive being doin the extra fitness, do i need to take in more?? Should i be half starved sum of the time or do i listen to my body and eat something??
But surley if i take in more than im not goin too loose as much. Im having troubly finding a balance between thease.

About 8mths ago i was running 10miles 3times a week then tore twisted me ankle and stoped for awhile. Went mad in the mean time and piled on the weight!!

Thanx for your replys corkcomp

Khannie

deiseff wrote: »

Should i be half starved sum of the time or do i listen to my body and eat something??

You shouldn't be half starved. Somewhere between 500g and 1KG weight loss per week is a reasonable goal to aim towards. Any more and you're going to be very hungry (or your body may enter "starvation mode").

It's really just a numbers game. I find the 500g a week weight loss means I have very little / no hunger if I eat right. If you're running long distance you're going to be burning lots of calories. The stickies here should help you work out how many calories a day you're burning. If you closely monitor how many you're taking in you'll find it much easier to sustain weight loss (in my experience anyway).

corkcomp

3 weeks isnt a lot of time so maybe see how it goes in another few weeks .. are you loosing ANY weight at all? Also, you say you are half starved a lot of the time but this could also be low blood sugar which is slightly different ... if you eat a meal of say 500 cal of chicken vs potatoes you will get that starving feeling within two hours with the potatoes.. dont get me wrong im not a fan of low carb diets but you need to be aware that some carbs cause a rapid insulin response and then a low blood sugar state ...

deiseff

I have lost a pound weight in the last 3 weeks.

Ive cut out all sugar foods like choclate and fizzy drinks.

I suppose the only real sugar im gettin at the moment is from bananas. Maybe this blood sugar level is sumthin to do with it.

I have got some hepatisus b + c jabs in the last 3 weeks. I wonder if that has anything to do with it??

Honstly i feel lighter and more aggile but not seing it of feeling it in my clothes.