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View Full Version : Maintenance calories...is it time stop "dieting" and start eating for performance?



the_rising
08-02-2010, 06:47 AM
Hi all - first post here.

Since March, I've dropped ~50 lbs (225 down to 175 @ 5'11) by really watching my diet and doing a running/strength mix. By estimation calculaters (I haven't been measured) I'm still around 15-20% body fat.

I currently intake about 1800-2000 cal/day on average...I cycle as low as 1600 some days and as high as 3000 on others but 1800-2000 is probably a decent "average" over the week. I typically eat 6 meals 2.5-3 hours apart with a 350 cal dinner (5th meal) and all others varying 200-500 pending how many calories I'm cycling that day.

Basically every online maintenance calorie method/calculater says my "maintenance" is 2500 cal/day (although it varies from 2300-2900 pending the methodology and calculator/tool).

I run 3 times per week, 3-7 miles each run and, on alternate days, I do 30-60 minutes of fullbody circuit strength training. I change my circuit routine every 3-4 weeks to mix it up. I take 1 full day of rest each week.

I've noted on days I run 4+ miles I feel hungry @ the 1800 cal/day rate. I also worry, now that I'm in "better shape," my low calorie intake is offsetting some of my training (particularly strength training).

At this point I'm pretty happy w/ my weight but my goals are to continue to lose body fat and run a 1/2 marathon.

Any pointers on calorie intake, etc?

Thanks.

Holto
08-03-2010, 01:32 PM
How long have you been around 1800-2000 and has your weight changed during this period?

Joe Black
08-04-2010, 08:38 AM
Be interesting to see some pics of you because at 5,11 and 175 you may be leaner than you think.

I would be tempted to get down to 12% or so and then start working your way up.

Kiff
08-04-2010, 10:52 AM
Be interesting to see some pics of you because at 5,11 and 175 you may be leaner than you think.

I would be tempted to get down to 12% or so and then start working your way up.

Agreed mate, the amount of work your putting in and circuits etc with such low intake i would say your probably bellow 20%BF easily...

Granted you dont make your calories up by eating mars bars that is ;)

Good luck with your marathon mate i have done one before it is not too bad!

The Gasman UK
08-05-2010, 06:29 AM
Hi The_Rising!

Oh wow you look very similar in terms of what you did, congrats on the progress so far.

Same as Kiff I've done halfs before, it's a good target to aim for! Yeah and like Dan and Kiff say, I reckon you'd be more around 12-15% rather than 15-20%. Is there anywhere you can get a caliper test done?

the_rising
08-06-2010, 03:31 PM
I've re-calculated my maintenance using the katch mccardle method (which most people seem to think is the most accurate) and am going to move forward w/ 80% of that (which equates out to 2400 cal/day).

We'll see how that evens out my satiety/satisfaction against my goals.

I'm also going to temporarily change my circuit routine to more of a power routine to add on some additional lean muscle mass.