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Title: Kurt, Shane, One Of You Smart Guys Please Help I have a couple of questions, but first here is some backround: 5'5 130 pounds, I run 2mi and lift weights on mon. wed. and fri. and then i also have rugby practice for 2 hours on these days. Then on tues. thurs. and sat i run about 6 miles each day. My first question is how many calories should i eat if im trying to continue to lose weight, just like 5 more pounds. My second question is, since im a college student, i was wondering if i could still lose weight if say just one night a week i went out and drank beer or something. Any advice would be wonderful. Name: lynn Date: Oct. 2nd, 2001 Title: Re: Kurt, Shane, One Of You Smart Guys Please Help "I have a couple of questions, but first here is some backround: 5'5 130 pounds, I run 2mi and lift weights on mon. wed. and fri. and then i also have rugby practice for 2 hours on these days. Then on tues. thurs. and sat i run about 6 miles each day. " **That seems like alot of exercise, but if you see no signs of overtraining then keep at it. "My first question is how many calories should i eat if im trying to continue to lose weight, just like 5 more pounds. " **I could guess at what amount you should be eatting, but it would only be a guess. The best way to determine this is through personal experience. If you are following a diet and have not gained/lost any weight in a week, then the amount you are eatting would be your maintainance level for that activity level. If you gained weight, lower calories by around 200 and vice versa. "My second question is, since im a college student, i was wondering if i could still lose weight if say just one night a week i went out and drank beer or something. " **I know I saw in the news that having small amounts of alcohol (particulary red wine) might have protective health benefits. But the problem is the way we drink is that we binge on the weekend. The problem with alcohol is that it is fairly calorie dense. I believe 1g of alcohol contains 7 calories. Another problem is that it interferes with fat metabolism and causes protein degradation to increase. It also dehydrates and interferes with absorption of nutrients. You have to set how serious you are. In the long run, I doubt going out and drinking on the weekend will interfere. I am in university too and I go out and drink on weekends myself. However, I must confess I rarely drink myself stupid. I will usually limit myself to 2 beers, unless it is a special occasion. Balance fitness and your social life. Name: Kurt Date: Oct. 3rd, 2001 Title: Re: Kurt, Shane, One Of You Smart Guys Please Help Thank you for all the advice...but now i have a few more questions.... 1) what are some signs of over training so that i know if i am or not. 2)also on the weekend if im going to drink one night should i eat a smaller amount of food on that day? so that i dont eat all my calories but instead save some for drinking too. 3) finally i eat about 1700-1800 calories a day...but i havent really lost anyweight since i started eating this much ... the problem is b/c i do so much i dont have energy if i eat less... should i just get over it and lower my cal. to 1500 and work through it??? thanks so much Name: lynn Date: Oct. 3rd, 2001 Title: Re: Kurt, Shane, One Of You Smart Guys Please Help "1) what are some signs of over training so that i know if i am or not. " **The major sign I would look out for is if you are getting weaker. Is lifting the same weight or running the same distance getting harder? "2)also on the weekend if im going to drink one night should i eat a smaller amount of food on that day? so that i dont eat all my calories but instead save some for drinking too. " **I would not eat as much, but the problem with beer or whatever is that they do not contain the essential nutrients you need. If you are not drinking much I would leave it the same, but if you are drinking alot, just make sure you get all the important nutrients. "3) finally i eat about 1700-1800 calories a day...but i havent really lost anyweight since i started eating this much ... the problem is b/c i do so much i dont have energy if i eat less... should i just get over it and lower my cal. to 1500 and work through it???" **I noticed you said you have rugby practise, so I will assume you play on a team. Have you ever got your bodyfat tested? 130 is an ideal weight for an athlete, but everyone holds weight differently. If you eat less and you find you are weaker, this will hurt your performance on the field. In the end it comes down to which is more important to you. So try getting bodyfat % taken and if you do reduce your calories, lower them by 100 at first and see what happens. Also, do you have a set nutrition plan you follow? If so, post it. Name: Kurt Date: Oct. 3rd, 2001 Title: Re: Kurt, Shane, One Of You Smart Guys Please Help Yeah i do play on a team.. but i have not got my body fat tested...though i have tried ...i cant seem to find anyone to do it. as for my eating habbits, well i was on the zone diet for a while....if you dont know what that is, it is a diet that tells you to eat a good proportion of protien to carbs and fat... and tells you to eat fruits and vegetables for your carb intake. well i still sort of follow it but i am eating a some whole grains now, could that be effecting my weight? well anyway here is my eating plan that i follow: breakfast: oatmeal, egg substitutes, an orange, milk and a tsp. of peanut butter. after my morning work out: yogurt and peace of fruit lunch: 3/4 cottage cheese, plum, tangerine, strawberries (or maybe other fruits depending on what i have) 2 tsp. of peanut butter, and 1/2 cup of raisin bran cereal dinner: 3 oz. piece of chicken, or pork... brocoli or green beans or some other low cal. veggie. and 1/2 cup of raisin bran or a 1/2 cup of wild rice. snack: yogurt and 1/4 cup cerea1 or piece of fruit. Some times i varie it like at lunch ill have a turkey sandwich on whole wheat bread but that pretty much it. lynn Name: lynn Date: Oct. 3rd, 2001 Title: Oh Yeah oh yeah......i dont know if this is really important but the peanut butter is natural peanut butter Name: lynn Date: Oct. 4th, 2001 Title: Following The Thread Hi Lynn, As usual Kurt has given good advice... what I'm about to recommend is going to sound very counterintuitive. Given the amount of exercise you seem to do, I think you may want to consume slightly MORE calories, not less. I am wondering if you have slowed your metabolism considerably at 1700 calories per day. Some extra calories may get that rate up which in turn will burn off more calories than you consume. So I'm thinking you may want to consume 2000 calories per day for a couple of weeks as opposed to the 1800. Worse case is you;ve added a 1/2 pound of weight but I'm sure you will also feel slightly more energized. Another thing to do is to alter youre running routine. Are you doing the same 2 mile course each and every time? The body has a weird way of maintaining itself for a standard routine. By mixing things up you may get the results you seek. Best of luck, Steve Name: steve Date: Oct. 4th, 2001 Title: Re:following The Thread thank you for your advice...and to answer your question yes i do run the same route when i do my 2 miles and when i do my 6 on the other days. This is b/c i run the 2 miles in the morning and the gym is occupied so i run around campus. my campus is small so there is only one route for me to take. and i am scared to run by myself off campus..b/c the neighbor hood isnt very good. Name: lynn Date: Oct. 4th, 2001 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | |