Nutrition

[ccrn]

I need some recommendations regarding nutrition.

The reason I say this is my goals seem to be competing with each other.

To make a long story short I weightlift, do calesthenics, swim, and run.

The problem is since Ive turned up the weight lifting Ive gained weight which is the opposite of what I want to do. Of course Im enjoying the benefits of lifting ie increased strength and muscle. But I need to be lighter to stay good on the run and getting up a rope.

Even though I eat only about 2000 calories per day, work out and run Im still not really loosing weight which is frustrating.

When I seek out books on sports nutrition they seemed to be aimed at either endurance athletes or bodybuilders. The also all seem to push supplements which is something I dont use.

My goals are endurance and strength. I want to be able to run, swim, and lift and do all three well.

Do you guys have any recommendations for books on all around general sports nutrition?

Thanks

[Bracholi]

I'm not sure about books per se... I've taken what I'm using now (to what seems to be decent success) from various forums, information sites, clinical sites, and my past personal trainer.


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(10.2 x bodyweight + 879) x .50 =
(10.2 x bodyweight + 879) x .60 =

For me it's 1600-1935 daily calories... But I eat 1800 on workout days and likely less than 1600 on off days... Mainly because I'm fat and need to lose weight to enlist.

That's from the Velocity diet... That's the only thing I really used from that diet... It throws in supplements and the such but your set for motivation so leave the supplements to us lazy folk.

[Razor]

ccrn, are you gaining weight, or gaining fat? If you're doing heavy work with the weights on a regular basis, you're most likely going to gain weight, as you're gaining muscle mass. If you're gaining fat, well, you're eating more calories than you're burning, so you either need to cut back the eating, or amp up the activity.

[ccrn]

Razor
It has to be muscle as Ive added nothing to the waste line. My chest, shoulders, and legs are gaining however.

I dont mind that, but with the increased weight my run times will go down. Its making it a little harder getting up a rope too. I suppose with a little time the strength to weight ratio will increase so maybe its a moot point. Being lighter will be better for my knees and hips over the long run

My main issue is my goal is to get down to 185lb which is what I was just a few years ago. Most of the competetive runners I know, and weight lifters, say I shouldnt loose weight while increasing work. I want to do both (on not a lot of sleep either).

Ive restricted my diet as low as I think I can yet try to stay out of ketosis.

Ive been looking into some sports nutrition books and ideas so thought Id ask here for pointers-
Thanks for the responses I appreciate them

[Razor]

I'm no nutritionist, but it sounds like your issue lies with type of exercise vice the food you're eating. If you lift heavy, you're going to bulk up to an extent (genetics plays a role here, along with exercise type and nutrition). Perhaps you should look more into higher intensity, lower weight exercises (to include body weight exercises) to build endurance and power/explosiveness rather than mass. Crossfit.com has a wide variety of exercises that fall into this category, along with videos on correct form.

As for rope climbing, if you're using good technique, the now stronger, large muscle groups in your legs should more than offset your gain in overall mass.

FWIW, I avoid supplements (except for a daily vitamin, and anything prescribed) too.

[Bracholi]

Yeah I'd say if your worried about hurting your run then you should set a balance in your routine... If you admit to doing more weights than cardio you should expect it to be a bit harder for cardio because you're used to running at X weight.
So I'd say match your weight:cardio to be 1:1 so you get the best of both worlds... sure you may gain a little slower, but your cardio and rope climbing should do well by it... Just my opinion...

I barely know anything about fitness mind you... I've been working on it though. Trying to do my best without hurting myself... (pretty easy to do when every time you run .30 of a mile you hit 190 heart rate)

[The Reaper]

Originally Posted by Bracholi

Yeah I'd say if your worried about hurting your run then you should set a balance in your routine... If you admit to doing more weights than cardio you should expect it to be a bit harder for cardio because you're used to running at X weight.
So I'd say match your weight:cardio to be 1:1 so you get the best of both worlds... sure you may gain a little slower, but your cardio and rope climbing should do well by it... Just my opinion...

I barely know anything about fitness mind you... I've been working on it though. Trying to do my best without hurting myself... (pretty easy to do when every time you run .30 of a mile you hit 190 heart rate)

In that case, you might want to stick to providing advice on topics you have some expertise in.

TR

[Bracholi]

Sorry sir, will do.

[ClemsonTiger]

If you break that 2000 calories down into fat, protein, and carbs, it would help. Also, a sample of what you would eat in a day would be useful. If you're trying to lose weight there are tons of factors that can make a big difference that you might not even think of. One thing that works with a large percentage of people is a daily carb cut-off, where after 3 or 4 PM you don't consume carbs (with the exception of vegetables). Also, timing your carb consumption is very important.

[ccrn]

Originally Posted by Razor

As for rope climbing, if you're using good technique, the now stronger, large muscle groups in your legs should more than offset your gain in overall mass.

Lima Charlie. Like you I dont use supplements either. I did use protein in the one hour window after a run or workout but I stopped doing that too.

As far as daily diet...

If I work days I rypically eat as follows:
Breakfast
2 fried eggs
1 toast (60cal)
3 Turky Bacon
6 oz OJ

Lunch (Over 2 breaks)
1 turkey sandwich (60 cal bread)
1 PB sandwich (60 cal bread)
1 fruit (apple, banana, orange etc)
Vitamin Water (50cal)
2 serving peanuts(170 x 2)
H20

Supper
Meat serving
Veggie
Salad
H20

Run, Lift.

That usually works out to around 1900-2100 calories.

When I work nights its about the same only I come home and eat the same breakfast, go to sleep, wake up and run then lift, eat the same type supper, and take the same lunch to work with me. I work 4-5 12 hour shifts a week.

If its an off day I keep the calories lower than that usually.

I dont eat rice, potatoes, cereals, or sodas.

Typically I run 20 miles per week right now (winter), and lift 5 days-
Thanks again

[ClemsonTiger]

I would make sure that all your carbs are "brown" - whole wheat as much as possible and NEVER any white bread or the like. From the looks of your running/lifting schedule, it doesn't make sense for you t not lose weight. My guess would be that your metabolism has slowed down due to the amount of exercise you are doing compared to the number of calories you are eating. This happens to a large number of people when they are trying to lose weight, and usually after a couple of weeks the body will adapt and you will lose weight again. To prevent this problem most people incorporate a day per week into their diet where they eat a significant surplus of calories. By doing this you are able to keep the weight loss from plateauing.

[GratefulCitizen]

Originally Posted by ccrn

My goals are endurance and strength. I want to be able to run, swim, and lift and do all three well.

Thanks

Can you be a little more specific about your goals?

What distances (for performing well) are your primary focus in running and swimming?

What types of lifting do you want to do well?
-What types of strength?
-(speed-strength, explosive strength, muscular endurance, starting strength, etc.)
-For what purpose?

You can't train yourself to do everything well at the same time.
Some types of training will be counter-productive to certain types of fitness.

[Razor]

ClemsonTiger, unless he has a medically identified insulin problem, I think completely avoiding processed carbohydrates is unnecessarily extreme. For most folks with "normal" body chemistry, a little white flour isn't going to cause them to gain 50lbs. and not be able to lose it ever. Sure, substituting whole grain where its rather simple (sandwich bread, rice, cereals) is a good idea for a number of health reasons, but strictly avoid any and all processed grains isn't essential to losing fat.

[ccrn]

Ok,

I do avoid as much white flower and refined processed grains as possible. I eat almost no white bread and what sandwich bread I do use is the pumpernickel and low cal type grains that are usually around 60-70 cal per slice. I admit that every two weeks or so I do have a great big fat juicey hamburger but not any more often than that. I kind of justify that on the calorie shift that Clemson Tiger mentioned above.

No, I have no health problems. I can pass a modified flight phsyical for over 40 any day of the week including labs, CXR, and EKGs.

As far as my goals...

I am in the Infantry and another combat tour is intevitable so being able to do that well at my advanced age is my goal (and more).

We are held to the Army APFT and the EIB standards in my unit as a minimum.

I also want to be able to bench 300, squat 300, and military press 200.

A running goal is a 10K at a 7 minute mile pace.

I swim 1000 meters in 20 minutes without fins ( and not pushing off) but Id lke to do that faster too.

Id need to get my underwaters out to 50 meters.

Good performence on obstacle course or confidence course.

By the way, I weighed myself today and Im 2lb less than last week so hopefully the downward trend has started.

[S3Project]

Crossfitters seem to like the Zone diet, especially in regards to nutritional value per calorie. It may be worth checking out a Crossfit Journal article or two, or at least looking at the Crossfit Nutrition Board. In fact, this would be a great question to ask there.

And why no deadlift?

Regards,

Derek