"I was planning on swimming today!" |
During the week, I
like to eat basically the same thing at the same time (7:30am, time for snack! 5 minutes to Wapner!). I change up breakfast and dinner a bit, but for the most
part the timing and the calories are the same. At the bottom of this post is an example of what I was typically eating on a weekday. This was giving me roughly 1500 calories a day including 245g of protein.
The amount of protein is good. However, the calories are much, much too low; and I know better. When I calculated my caloric needs for P90X, I required about 2,300 calories a day. I lost 35 lbs at this intake level. Based on the amount of training I am doing now, I am working much harder for longer periods but I'm eating much less. Unfortunately, my workouts are starting to suffer.
Yesterday's run was a real struggle for me. When I got home from work, I had planned to go swimming. Mike was stuck in traffic and wasn't going to make it home in time to go with me, so he suggested I go for a run instead. I washed down a few crackers with a glass of water and headed out the door. At this point, I had probably eaten about 1,200 calories the entire day.
I started my run a little too fast, and quickly drained any energy I had. On top of that, the weather had warmed up a bit since the previous week and it felt like it was 90 degrees (even though it was only 73). I ended up only going 7.5 miles and at a much slower pace than what I would have liked. Because of this poor performance, I decided I needed to re-evaluate what I have been eating. It was obvious that I needed to up my calories.
Of course, this is easier said than done. I am 7 pounds away from my race weight. My initial thought is, eat less and you will lose the weight. However, the whole point of losing 7 more pounds is to improve my race. Improving my race also includes training at the appropriate levels. If I cannot train at the levels needed, then my race is going to suffer. I need to eat in order to be able to train. It's a vicious cycle to someone like me who can get too wrapped up in numbers on the scale.
That being said, I made an effort today to add extra calories to my lunch and to my afternoon snack. I also tried fixing 3 eggs instead of 2 for breakfast, but I just didn't feel like eating this morning and ended up giving the rest of my breakfast to the dogs. My first two snacks remain the same, but I did pack some stuff to make a wrap for lunch, and I have dried edamame, cranberries, and almonds for my afternoon snack.
My goal for the rest of the week is to get closer to 2,000 calories a day to see if I start feeling a little better during my workouts. Of course Saturday is our "Pancake Ride" out to Korth's. James said it will be a 40+ mile ride so I am going to pig out when I get there. In fact, I might just get the Pirate Special!
Here is a link to the Mayo Clinic's calorie calculator. This calculator gave me the same results as my P90X calculations... 2,300 calories a day (based on being "very active") to maintain my weight.
http://www.mayoclinic.com/health/calorie-calculator/NU00598
The amount of protein is good. However, the calories are much, much too low; and I know better. When I calculated my caloric needs for P90X, I required about 2,300 calories a day. I lost 35 lbs at this intake level. Based on the amount of training I am doing now, I am working much harder for longer periods but I'm eating much less. Unfortunately, my workouts are starting to suffer.
Yesterday's run was a real struggle for me. When I got home from work, I had planned to go swimming. Mike was stuck in traffic and wasn't going to make it home in time to go with me, so he suggested I go for a run instead. I washed down a few crackers with a glass of water and headed out the door. At this point, I had probably eaten about 1,200 calories the entire day.
I started my run a little too fast, and quickly drained any energy I had. On top of that, the weather had warmed up a bit since the previous week and it felt like it was 90 degrees (even though it was only 73). I ended up only going 7.5 miles and at a much slower pace than what I would have liked. Because of this poor performance, I decided I needed to re-evaluate what I have been eating. It was obvious that I needed to up my calories.
Of course, this is easier said than done. I am 7 pounds away from my race weight. My initial thought is, eat less and you will lose the weight. However, the whole point of losing 7 more pounds is to improve my race. Improving my race also includes training at the appropriate levels. If I cannot train at the levels needed, then my race is going to suffer. I need to eat in order to be able to train. It's a vicious cycle to someone like me who can get too wrapped up in numbers on the scale.
That being said, I made an effort today to add extra calories to my lunch and to my afternoon snack. I also tried fixing 3 eggs instead of 2 for breakfast, but I just didn't feel like eating this morning and ended up giving the rest of my breakfast to the dogs. My first two snacks remain the same, but I did pack some stuff to make a wrap for lunch, and I have dried edamame, cranberries, and almonds for my afternoon snack.
My goal for the rest of the week is to get closer to 2,000 calories a day to see if I start feeling a little better during my workouts. Of course Saturday is our "Pancake Ride" out to Korth's. James said it will be a 40+ mile ride so I am going to pig out when I get there. In fact, I might just get the Pirate Special!
Here is a link to the Mayo Clinic's calorie calculator. This calculator gave me the same results as my P90X calculations... 2,300 calories a day (based on being "very active") to maintain my weight.
http://www.mayoclinic.com/health/calorie-calculator/NU00598
Previous Weekday Menu
Breakfast:
- 1 cup greek yogurt (130 calories, 23g protein)
- ½ cup frozen blueberries (40 calories, >1g protein)
- 1 tbls. Agave (60 calories)
Snack 1:
- 1 whole pink grapefruit (50-60 calories, 1g protein)
Snack 2:
- Chocolate Shakeology® (170 calories, 16g protein)
- 1 banana (blended in shake) (100 calories, 1g protein)
Lunch:
- 1 can solid white tuna (180 calories, 39g protein)
- 1 green apple (100 calories, >1g protein)
Snack 3:
- 1 oz. almonds (180 calories, 6g protein)
Dinner:
- 6 oz. grilled chicken (280 calories, 52g protein)
- 1 cup steamed broccoli (55 calories, 4g protein)
- ½ cup brown rice (110 calories, 2g protein)
- If I've had a particularly hard workout, I will have a P90X Results & Recovery drink (220 calories).
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