A little help would be great. :)

fizzyorange

Hey everyone.

I downloaded the imapmyrun app and put in my weight, height and other details into the nutrition part of the app. It says I should have:

Calories: 1208
Fat: 29g
Protein: 30g
Carb: 181g

I'm 18yo, female, 5"1 and currently a beginner to triathlon training. Hoping to be able to run 5km, swim 750m and cycle 20km. At the moment how ever, I'm nowhere near this target.

Cycling in between 4-8km each day. Going on three 30 minute jogs per week (currently using the C25K programme and I'm only on week 1) and I'm trying to get 2 swims in a week as well. The app doesn't know any of that info, so I was wondering if someone could give me an approximation on how much of what I should be eating? Thanks.

Stench Blossoms

That seems very low.

Read the stickies here and work out how many calories you should be eating.

karl_m

Can you put in the exercises you do on any given day?

fizzyorange

karl_m wrote: »

Can you put in the exercises you do on any given day?

It's all a bit hectic with exams and stuff at the moment, so exercise varies. But here is a general day.

5-10km cycle
30 minutes with the first week of C25K programme

I'm also getting two hour long swims in a week.

Hoping to change this during the summer however and do a lot more training.

EileenG

Far too long for someone training for a triathelon. Far too long on protein and fat. The only way you'll be able to make that is by loading up on bread, rice and pasta.

fizzyorange

EileenG wrote: »

Far too long for someone training for a triathelon. Far too long on protein and fat. The only way you'll be able to make that is by loading up on bread, rice and pasta.

Sorry, I don't know what you mean by far too long? Could you explain please?

metamorphosis

fizzyorange wrote: »

Sorry, I don't know what you mean by far too long? Could you explain please?

I think she meant far too low on fat and protein. Protein is deff very very low

How do you generally eat?

fizzyorange

metamorphosis wrote: »

I think she meant far too low on fat and protein. Protein is deff very very low

How do you generally eat?

Oh right. :L Thank god, I was thinking "argh, more nutritional terminology I don't understand."

Generally a typical day goes like this:

Breakfast- 7.15am
Bran flakes or 2 weetabix
200ml soya milk
200ml of water with squeezed lemon
(Sometimes I can get a piece of fruit in there but I find it really hard to eat a lot at breakfast.)

Mid-morning-10.00/11.00am
Mandarin
Apple
200ml water
(If I'm feeling crap I'll treat myself to a vitafit 200ml juice carton but I try not too do that often as they have a far amount of sugar in them)

Lunch-1.00/2.00pm
A sandwich with two slices of wholemeal bread, hummus, lettuce and cucumber

or
Half a cup of wholemeal pasta with tomato sauce and a portion of frozen mixed vegetables

or
2 boiled eggs, tomato and 200g of string beans

with 200ml of water

Dinner
This can be very varied. Generally though it's a plate with a quarter of it filled with potato, another quarter filled with chicken and half of the plate filled with veg.

usually with 500ml of water

As for snacks, I like tuna, cheese toasties, rice cakes, vegetables, hummus, and I try to stay clear of junk food but I do struggle with chocolate and fizzy drinks sometimes. I also drink a lot of water throughout the day and not just with meals. I'm not the best when it comes to planning meals and that so any advice, any decent meals ideas, I'd be greatful for.

PrincessLola

I think 1200 calories is the bare minimum for females who don't exercise.

I used to eat 1200 a day a while back and its very hard to maintain , (its so little, it is what the average 2 year old should be eating per day) its really not sustainable if you are an adult woman and also exercise.

EileenG

Damn autocorrect. Yes, I meant far too low.

And looking at what you eat, you are definitely not getting enough protein or fats. Don't forget that many of the essential vitamins are fat soluable, and you'll only get them in fat-containing foods.

fizzyorange

Just calculated my BMR and that and I got figures that seem much more reasonable.

Calories: 1530cal
Protein: 96g
Carbs: 143g
Fat: 67g

For now I'm going to keep it like this. The fat and carbs are 50% of what is left in calories after I calculated the amount of calories 96g of protein would roughly be. In the future I will probably shift this to make the fat and carbs 60% 40% respectively and will keep going until I find which combination makes me feel the best.

Thanks a lot for all of your advice!