Scott- Since I am always in a rush to get out the door to work after my workout, I've had to really streamline. I was a cereal and fruit eater but have switched a lot.
1. Trying to be more consistent about a recovery drink when I am completing a workout feeling totally shelled (all the time lately with OS and Power Clinic). I have this while I am prepping the shower.
2. Iso-Pure protein shake.
This combo gets me a lot of water and good protein. Like you, I am starved by 10 am. I have always been that way. Now I'm keeping almonds and pistachios and string cheese in my office. Any one of those will hold me until my lunch at noon.
4pm hunger and I am back to the nuts and sugar free jell-o. This gets me home.
All this planning is a PIA but it keeps me away from the donuts.
Just reading through this for the first time in awhile...
Scott, I'm an oatmeal and banana breakfast eater too (two packs of Quaker Oats), but I throw in about a half tablespoon or so of finely diced walnuts. The addition of the walnuts seems to be key in keeping me sated until lunchtime - lots of good fats in those things!
Tracking my diet with LoseIt has been a real eye-opener for me. Going to quit doing mochas in the morning until I reach my goals. Drinking cals is right: 7 x 170cals = 1200cals/wk = the same as adding a very solid bike (from a calorie burning perspective). Same with adding a slice of cheese to a sandwich (110cals) and little stuff like that.
I entered height, age, current weight, goal weight, and 2lb loss per week = 1550cal/day budget . I know SERIOUSLY look at exercise everyday as buying permission to eat normally for me (2500-3k/day). When I finished my ride on Saturday (burned 3k ) the app said I was almost 4k under budget so could eat quite a bit that day.
Could. Not. Imagine having to lose a ton of weight and not having the habit or ability to exercise. Your only tool then is to not eat. 1500cals above is nothing I'm not accustomed to living on fast food and other crap, like many are.
I hear you on drinking calories. I always, always have good weight weeks when I stay out of the coffee shop, with their delicious lattes and make my own french press coffee.
Breakfast? Usually coffee and either
-a kashi granola bar and a piece of fruit or
-greek yogurt with 1/4 cup muesli and a big handful of berries
-oats that have been soaked in lemon juice/water overnight with grated apple, some berries, and a little bit of yogurt and honey.
I'm trying to get better at snacking on fruits and vegetables. Does anybody do anything brilliant to make the mangoes look better than the granola bars and nuts (and chocolate)?
I am having the worst time today! Taking a rest week, so only core work M/W/F with Tues/Th for bike and run. So I didn't work out today and I am a bottomless pit! Had my protein shake and got to work starving 40 minutes later. Had almonds and an orange. 2 hours later I ate the last 2 valentine sugar cookies. By 11:30 I couldn't stand it and started eating my lunch, chicken and tomatos. OK. I should be set. I am drinking water constantly, so it's not thirst. And I 'm not bored. I've tried chewing gum. I have now eaten my end of day snack of SF jell-o and pudding, and strawberries and cheese stick. Just had a handful of hazelnuts. This is crazy! Why am I so hungry??? My only saving grace is that we have NOTHING here and I refuse to walk to the gift shop and buy candy. WTF??? I haven't had a day like this in MONTHS!!
I started working with a nutritionist I worked with before. Before IMFL06, she got me down to 195lbs with 9% body fat, by far my best body comp in my LIFE. She does a great job of looking at your own food journal and switching things around to help me reach my goals - back to the 195lbs/9%. Unfortunately, it looks like I'm going to need to lose a LITTLE muscle in the process this time, cuz I had so much more to start with than the first time.
Rest days and hour-or-less workout days, about 1900 cals: Breakfast (~450 cals) I eat: Oatmeal w/ whey protein powder and soy milk, 1/2 banana and 1oz (1/4 cup) nuts. Mid morning snack (~200): Fiber One bar, other half of banana Lunch (~450): 2 small turkey sammiches and a rice krispy treat (yes, that's allowed and even included in my nutrition plan), maybe a fruit cup Afternoon snack (~200): apple and string cheese Pre-dinner (~200, which I will start tonight after shopping): apple sauce w/ whey protein powder Dinner (~450): 4-6oz lean protein, 150 cals carbs, 150 carbs of fat (avocado - YUM!)
1-2 hour workout days, I get to add 400 cals up to 2300.
2+ hour workout days, it's pretty much replacement - not a blank check mind you, but I can eat a LOT without worry, as long as I try to balance 50% carb/25% protein/25% fat.
I don't count or track everyday but every so often I'll add everything up to ensure I'm where I need to be. Keeping track of my hunger after dinner is a good barometer. If I don't get hungry before bed I've either 1) eaten too much or 2) eaten dinner late (late is fine - I'm not a no-food-after-x person). I also try to front-load calories, so breakfast is a solid 500, lunch + snacks is 600-700, and then I have a small dinner (400-500) and still have room for a 100-calorie Kettle Corn or a sugar free Jello or something.
Beth, I don't know what to tell you. If I crave carbs no fruit or veggie will ever cut it. I'm eating a lot of Smart Pop popcorn these days...
Could. Not. Imagine having to lose a ton of weight and not having the habit or ability to exercise. Your only tool then is to not eat. 1500cals above is nothing I'm not accustomed to living on fast food and other crap, like many are.
Now you guys see why I really ran almost everyday last year ... I like to eat.
I'm struggling this year because I'm trying to take rest days and keep my weight under control and it is much harder than just going for a run every day.
I just recently started looking at calories and know I would lose my mind at trying to count them (much less reduce them).... So far im ok doing the workouts only and have gotten to my race weight.
I just recently started looking at calories and know I would lose my mind at trying to count them (much less reduce them).... So far im ok doing the workouts only and have gotten to my race weight.
Yeah, but you're like 13yo and weight 105lb...get a room
Matt- Did you find that running also supressed your appetite? I ran this morning- easy 45 minutes, no intervals, and have had no trouble with continuous hunger like yesterday. This is more normal for me. Exercises suppresses my hunger for hours.
had my first weight loss since starting in this group: 2.0lbs! this is after two consistent weeks working on the OS jan plan .
went from 165 lbs in Nov 2009 to 174 lbs in February 2010. i am 172 lbs today.
still have not started a planned diet yet, but more and more motivated to do so.
normal for exercise, especially hard running efforts, to supress appetite due to all your blood shunted to your limbs and minimal blood for gut. however, with more conditioning, your physiology comes back to normal faster and so does your appetite.
best of luck and mental strength to all with the weight loss goals!
Awesome! Joanne just made a big, ginormous salad for me, but basically all lettuce (8cal/cup), bell pepper, chinese baby corn, a roasted chicken breast and some non-fat salad dressing. 650cals and I'm STUFFED.
955 cals under budget today (yay me), with 130 TSS on the bike and working on 100 pullups/300 pushups.
Laydeez, make sure you go to Ticketmaster and buy tickets for the GUN SHOW in Madison in September.
one of the biggest helps for me was shifting when in the day I was getting my calories. with work, I don't get home till 7:30-8 so dinner for me is unfortunately only an hour or two before bed. combine that with standing and being active for a 10 hour work day, and I would be getting home with only 1200-1400 calories in the tank and starving. sure I would still be negative in the calories in column but a large % were coming right before bed so it was undoing any positive effect the decreased cals was having.
once I started front loading the day, the process got much easier. takes some planning and prep work, and...probably freaks my patients out that I'm always nibbling on stuff now.
Laydeez, make sure you go to Ticketmaster and buy tickets for the GUN SHOW in Madison in September.
teehee
You had me going there for a second Rich! I was thinking "cool- Joe would love that, I gotta check into it" and then I realized these were not the kinda Guns Joe would be interested in!!!!
Can't believe I didn't see this thread earlier. Between Ironman Wis and the start of the OS I went from about 147 on race day to 160. I'm now back down to 152. I want to race at 140 this year.
My tricks and tips
- Bring my lunch to work now. You can eat a lot more food when you prepare it and it doesn't come from a fast food joint even the heathlier ones.
- I still eat foods I like. Every morning I have a mini bagel, 1 piece of bacon, and an egg. My own little Egg McMuffin. 250 calories with a 1/2 cub of cottage cheese as a side. My breakfest is 350 calories and I'm full into lunch. I make 5 eggs and a pound of bacon every sunday night which lasts all week.
- On and Off. I used January as a cutting weight month. I logged (mentally usually) my calories and workouts. Cut 8 lbs. February I introduced some more "fun" into the diet. I've pretty much maintained all month. March we hit it again and will drop weight. Hopefully 4lbs. I found that I can lose more weight using the off and on method. If I try to lose weight over several months without a break, I'll have a week or two were I really want to binge eat and sidetrack my entire eating attitude.
I want to be 145 when we Chicagoans can go outside again....that is when losing the last 5 will be easy with more summer volume.
@Gilberto, I use LoseIt on the iPhone. Dead simple and easy to use. I hear Daily Plate is good also. Just the act of logging stuff has help me realize easy opportunities: coffee vs mocha in the morning = about 1000cals/wk. No cheese on eggs or on a sandwich = about 700-800cals/wk.
I've learned it's a no brainer for us to lose weight, and not be hungry, with all of the calories we burn but you need to identify the easy opportunities like above. I know I can easily lose 2lb/wk by doing easy stuff.
@Hayes, you need to cut that weight so you can fit into the speedo that you'll be wearing next to me at IMWI...
Comments
Scott- Since I am always in a rush to get out the door to work after my workout, I've had to really streamline. I was a cereal and fruit eater but have switched a lot.
1. Trying to be more consistent about a recovery drink when I am completing a workout feeling totally shelled (all the time lately with OS and Power Clinic). I have this while I am prepping the shower.
2. Iso-Pure protein shake.
This combo gets me a lot of water and good protein. Like you, I am starved by 10 am. I have always been that way. Now I'm keeping almonds and pistachios and string cheese in my office. Any one of those will hold me until my lunch at noon.
4pm hunger and I am back to the nuts and sugar free jell-o. This gets me home.
All this planning is a PIA but it keeps me away from the donuts.
Good luck.
Scott, I'm an oatmeal and banana breakfast eater too (two packs of Quaker Oats), but I throw in about a half tablespoon or so of finely diced walnuts. The addition of the walnuts seems to be key in keeping me sated until lunchtime - lots of good fats in those things!
Tracking my diet with LoseIt has been a real eye-opener for me. Going to quit doing mochas in the morning until I reach my goals. Drinking cals is right: 7 x 170cals = 1200cals/wk = the same as adding a very solid bike (from a calorie burning perspective). Same with adding a slice of cheese to a sandwich (110cals) and little stuff like that.
I entered height, age, current weight, goal weight, and 2lb loss per week = 1550cal/day budget
. I know SERIOUSLY look at exercise everyday as buying permission to eat normally for me (2500-3k/day). When I finished my ride on Saturday (burned 3k 
) the app said I was almost 4k under budget so could eat quite a bit that day.
Could. Not. Imagine having to lose a ton of weight and not having the habit or ability to exercise. Your only tool then is to not eat. 1500cals above is nothing I'm not accustomed to living on fast food and other crap, like many are.
I hear you on drinking calories. I always, always have good weight weeks when I stay out of the coffee shop, with their delicious lattes and make my own french press coffee.
Breakfast? Usually coffee and either
-a kashi granola bar and a piece of fruit or
-greek yogurt with 1/4 cup muesli and a big handful of berries
-oats that have been soaked in lemon juice/water overnight with grated apple, some berries, and a little bit of yogurt and honey.
I'm trying to get better at snacking on fruits and vegetables. Does anybody do anything brilliant to make the mangoes look better than the granola bars and nuts (and chocolate)?
Unfortunately, it looks like I'm going to need to lose a LITTLE muscle in the process this time, cuz I had so much more to start with than the first time.
Rest days and hour-or-less workout days, about 1900 cals:
Breakfast (~450 cals) I eat: Oatmeal w/ whey protein powder and soy milk, 1/2 banana and 1oz (1/4 cup) nuts.
Mid morning snack (~200): Fiber One bar, other half of banana
Lunch (~450): 2 small turkey sammiches and a rice krispy treat (yes, that's allowed and even included in my nutrition plan), maybe a fruit cup
Afternoon snack (~200): apple and string cheese
Pre-dinner (~200, which I will start tonight after shopping): apple sauce w/ whey protein powder
Dinner (~450): 4-6oz lean protein, 150 cals carbs, 150 carbs of fat (avocado - YUM!)
1-2 hour workout days, I get to add 400 cals up to 2300.
2+ hour workout days, it's pretty much replacement - not a blank check mind you, but I can eat a LOT without worry, as long as I try to balance 50% carb/25% protein/25% fat.
Here's hoping it all works!
Beth, I don't know what to tell you. If I crave carbs no fruit or veggie will ever cut it. I'm eating a lot of Smart Pop popcorn these days...
Now you guys see why I really ran almost everyday last year ... I like to eat.
I'm struggling this year because I'm trying to take rest days and keep my weight under control and it is much harder than just going for a run every day.
Yeah, but you're like 13yo and weight 105lb...get a room
It has its benefits!
Now I just have to get over the stupidity that goes with being a punk kid!
had my first weight loss since starting in this group: 2.0lbs! this is after two consistent weeks working on the OS jan plan
.
went from 165 lbs in Nov 2009 to 174 lbs in February 2010. i am 172 lbs today.
still have not started a planned diet yet, but more and more motivated to do so.
normal for exercise, especially hard running efforts, to supress appetite due to all your blood shunted to your limbs and minimal blood for gut. however, with more conditioning, your physiology comes back to normal faster and so does your appetite.
best of luck and mental strength to all with the weight loss goals!
gh
Awesome! Joanne just made a big, ginormous salad for me, but basically all lettuce (8cal/cup), bell pepper, chinese baby corn, a roasted chicken breast and some non-fat salad dressing. 650cals and I'm STUFFED.
955 cals under budget today (yay me), with 130 TSS on the bike and working on 100 pullups/300 pushups.
Laydeez, make sure you go to Ticketmaster and buy tickets for the GUN SHOW in Madison in September.
teehee
one of the biggest helps for me was shifting when in the day I was getting my calories. with work, I don't get home till 7:30-8 so dinner for me is unfortunately only an hour or two before bed. combine that with standing and being active for a 10 hour work day, and I would be getting home with only 1200-1400 calories in the tank and starving. sure I would still be negative in the calories in column but a large % were coming right before bed so it was undoing any positive effect the decreased cals was having.
once I started front loading the day, the process got much easier.
takes some planning and prep work, and...probably freaks my patients out that I'm always nibbling on stuff now.
You had me going there for a second Rich! I was thinking "cool- Joe would love that, I gotta check into it" and then I realized these were not the kinda Guns Joe would be interested in!!!!
rich, are u using an iphone app to track your food calories? if so, which one? i need to start doing the calorie deficit tracking thing.
and no guns for me, man. i want to look like michael raelert!!!
over and out.
gh
Can't believe I didn't see this thread earlier. Between Ironman Wis and the start of the OS I went from about 147 on race day to 160. I'm now back down to 152. I want to race at 140 this year.
My tricks and tips
- Bring my lunch to work now. You can eat a lot more food when you prepare it and it doesn't come from a fast food joint even the heathlier ones.
- I still eat foods I like. Every morning I have a mini bagel, 1 piece of bacon, and an egg. My own little Egg McMuffin. 250 calories with a 1/2 cub of cottage cheese as a side. My breakfest is 350 calories and I'm full into lunch. I make 5 eggs and a pound of bacon every sunday night which lasts all week.
- On and Off. I used January as a cutting weight month. I logged (mentally usually) my calories and workouts. Cut 8 lbs. February I introduced some more "fun" into the diet. I've pretty much maintained all month. March we hit it again and will drop weight. Hopefully 4lbs. I found that I can lose more weight using the off and on method. If I try to lose weight over several months without a break, I'll have a week or two were I really want to binge eat and sidetrack my entire eating attitude.
I want to be 145 when we Chicagoans can go outside again....that is when losing the last 5 will be easy with more summer volume.
@Gilberto, I use LoseIt on the iPhone. Dead simple and easy to use. I hear Daily Plate is good also. Just the act of logging stuff has help me realize easy opportunities: coffee vs mocha in the morning = about 1000cals/wk. No cheese on eggs or on a sandwich = about 700-800cals/wk.
I've learned it's a no brainer for us to lose weight, and not be hungry, with all of the calories we burn but you need to identify the easy opportunities like above. I know I can easily lose 2lb/wk by doing easy stuff.
@Hayes, you need to cut that weight so you can fit into the speedo that you'll be wearing next to me at IMWI...
Thanks, Rich.
I am at 144 calories under budget, but i haven't had dinner yet!
I already love this iphone app.
Safe training, G.
Mine says "I can eat 1,258 more calories today"...and I haven't had dinner yet