Weight Loss for Athletes - Metabolism Question

A

alwyssmilin

0
Hey guys-

This is kind of a long post, so I apologize in advance.

The short version is, I'm in search of a 'magic net calorie number' where I'm losing weight (approx. 1 lb/week) but not harming my metabolism. This is the formula I'm using: (Calories Consumed) - (Calories Burned IN WORKOUTS ALONE) = 1000-1400 ("net" calories). I am looking for the "net" calories number.

I am a 24-year-old female, 5'3'', 125 lbs. and keep in shape by training as a long-distance triathlete and cyclist. I currently train with run/bike/swim and cardio lifting for approximately 12-15 hours/week.

I could afford to lose 10 pounds but have a goal of about five pounds. I have struggled to stay at the same weight after a 20 pound weight loss for about 1.5 years.

I have major issues with eating a lot at night after workouts...around 9 p.m. I just love food! I also have a love affair with sugar, but otherwise am very good about what I eat during breakfast/lunch (I've been a veg for about 8 years, and track everything I eat for training purposes)

However, thus far I haven't had enough willpower to lose those 5 pounds :p (I hate! going hungry and don't want to risk being weak for a competition)

This past week, I decided that since my season was winding down and I will be not training at nearly the same intensity for two months starting in Sept (traveling out of the country), I'd like to work on losing weight.

What I've been doing:
Tracking calories and aiming for my basal metabolic rate (approx. 1400 calories a day)
Tracking calories burned in workouts (I have a heart rate monitor which tells me this number pretty accurately)

Because I routinely burn 600-1000 calories a day with my workouts alone, 1400 calories is not nearly enough to keep me either satisfied, or at a safe weight loss level.

Thus, I take what I ate (say, 2000 calories), subtract what I burned (say, 1000 calories) and try to keep it under 1400 calories. I figure that the other stuff I do during the day (I work at a desk and am pretty sedentary), plus whatever I am under 1400 calories, gives me about a daily 500 calorie deficit, aka, 1 pound a week.

I've already noticed some loss in water weight, which is encouraging, and I'm not feeling like I'm starving. However, I've noticed that some days, my (Calories Consumed) - (Calories Burned IN WORKOUTS ALONE) is around 800. I'm pleased that I was able to do that, but I'm wondering about the 'eat too little and slow down your metabolism' thing. The last thing I want to do is a) not enjoy as much food as I want and b) slow down my metabolism in the process!! If I can lose weight slightly faster, I'm all for it, or have a high daily deficit during the week since I tend to eat more on weekends and would like to keep doing so!

Is there a 'magic number' of calories I should aim for a day using this albeit, slight crazy formula that I just thought sounded good? How low can the 'net' number go without slowing down my metabolism?

(Calories Consumed) - (Calories Burned IN WORKOUTS ALONE) = 1000-1400 ("net" calories)

Thanks in advance for your help!!!
 
I don't know that answer but thats an awesome question. I am in similar training circumstances but I already eat too little and trying to get OUT of the lowered metabolism. Your system seems logical, but I'm really interested to hear someone who knows post the answer.
 
There is a formula to find the "magic number" but it only works on ppl who are not active or do some light exercise. It would take a scientist to workout exactly how much u need to eat. Due to diffrent routes, speeds, weather conditions and terrain you cycle, run and swim.

If your a competitor then it will hinder you to diet for fat loss in any way. You should still stick to the basic athletic dieting ideas of eatting all your carbs (including sugars) in the morning and when your hungry at night eatting a small ammount of carbs and more protien, fruit and veg.

just like a weight trainer you have to heal the muscles you have worked so they are freash and health for your next event.

I'm sure that if you eat all the bad stuff earlyer in the day you will loose some weight.
 
The difference between an athlete and your average joe workout is usually we see a huge rise in cardio activity. Any increase of cardio activity is going to some degree burn into muscle. The heavier your cardio, the harder you have to work to perserve your muscle. Being that muscle burns into fat, and also creates a desirable appaerance, finding that proper nutrtion balance of in and out is very important. However its not just calories, its what they are.

For example your average mild cardio/mild to heavy weight lifter will get by and produce great results with a higher protein,low fat, low/moderate carb diet like 40/30/30 or 40/20/40. This provides enough protien and carbs for repairing muscles and providing energy and essiental fats. However someone who is engaging in heavy cardio (marathon/triathlon/heavy cycling) needs to have a higher level of carb input not just for energy but for replenishing your muscle fibers. So alot of runners/cyclists find sucess with 30/20/50. There are more extreme ratios, but this ratio provides enough essiental fats and protein while still providing the carbohydrate needs for their activity and muscle protection while also promoting fat loss in a calorie deficit. So in or out calories is important but as also is the importance of what is in and out.

Usually an athlete or training indivudual is in the high to very high actiity level. If going by the Harris Benedict Equation once you have understood your BMR (resting rate) You then times that by your activity level. Athletes fall under these two catagories in general.

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So lets say that BMR is 1400 we times that by 1.725. We achieve a number of 2415. This is your maintance calorie level. If times by 1.9 then we get 2660. It is from these amounts that you subtract 500 from or less and get your calorie needs for weight loss.

Now figuring out an exact amount of calories burned in a workout is a pretty tricky process. You really can't be sure unless you get studied by a bunch of electronic devices in hosptials or local colleges. So going by a base actvity level and using some common sense is our best bet here. If you think you are over the extra active catagory then its most likely you are overtraining. There is a very small portion of people who should be training on a higher compacity than that and they have coaches, nutrtionlist, doctors and usually at some point sport a gold medal or championship rings. The pros basically.
An average athlete who trains but still works a regular job, or maintains and fairly normal activity in a day does not have the need to train in a multi hour kind of level.So eating for your activity level is very important as is what you take in. Since your muscles are already at a disadvantage with all the cardio activity it is extra important to get the right diet and not achieve to low of a calorie deficit.

Calorie bouncing is a great way to achieve fat loss but still making sure that you don't go into deficit or get burned out. So if your maintaince calories is 2400 and to lose weight is 1900 you would be best suited by doing some bouncing but also working it within your activity level. Rest days take in less, weightlifting/cardio days take in the most. The rest falls somewhere inbetween. This way say you think you are bunring 2400 calories but somedays you may burn up to 2700 calories, you never have a chance to go into deficit by to large a margin and will keep your metabolism at a constant guessing and at a high working level.

So there is no magic number or magic equation to figuring it out. However there is a bar set in place for "best guess" and measures you can take to optimize fat loss, while minimizing muscle loss. The end result should be less fatigue, low body fat, and healthy muscle base.
 
Geeze theleip - Thats dedication for you. nice post.

you should save that to word so you can cut and paste it next time.

You should also add it to the FAQ
 
Thanks Manofkent. I have done alot of reasearch lately and worked with some friends of mine who are using training for events as a way to also achieve weight loss. As well i also have a seasoned marathon runner friend who has experminted to no end with various methods to maintain muscle. Each have found the high carb/low protein/fat ratios like 25/15/60 to be just a bit to extreme and to low in essiental fats. Paired with reading some great studies by Cornell and just general effects of the average marathon trainer, It seems a higher carb but still solid fat and protein intake is a winner when concerned about lean muscle mass.
 
Thank you guys very much! I'm definitely in the ' very active' category and appreciate the play by play. To be honest, ratios have always confused me, but it's about time I started looking into them...

During high season I don't lift except maybe once every two-three weeks. I now lift twice a week and have already hit my 'winter muscle bulk' thanks to an improved, more dedicated program. Hopefully next year I'll start at a higher base level.

Another formula gave me a similar caloric intake number yesterday. I can't find the link, but it was:

Take your ideal weight, and multiply by 10 (for me, 120 times 10 = 1200)

Now, half that number and add it to your previous number. This is the number of calories you burn doing 'other stuff' - moving around, walking up the stairs, living life, etc. (for me, .5 times 1200 = 600. 600+1200 = 1800)

Next, add on the number of calories you burn in an average workout. (In this case, lets use 600. 1800 + 600 = 2400). This is the number you need to maintain that goal weight.

Finally, to lose weight safely, multiply your number by .8 (2400 times .8 = 1920). That should be a 'daily goal'....variable depending on the intensity of your workout.
 
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