Runner needs help with diet goal

[randys100]

Hello, first off, thanks for reading post. I find this site to be a great source of diet and fitness information. Ok, a little bit about myself. I'm 5'11", 160lbs, 13-14% body fat (depending on the scale that day) and I would consider myself an endurance runner. I have lost a great deal of weight by following a routine weight training and running program. In fact, 60lbs to date. passion is running (I strive to hit 25-30 miles per week), but I also understand the importance of weight training as well. goal is to reduce the stubborn fat that remains around stomach area. However, weakness is food. I love to eat. I recently started a new diet program to help reduce overall body fat composition. An example of daily diet consists of:


Meal 1: bowl of oatmeal with fruit
Meal 2: fruit and/or 1 hard boiled egg.
Meal 3: lunch meat with a salad with a vinaigrette light dressing
Meal 4: fruit and/or nuts and 1 hard boiled egg
Meal 5: (dinner) chicken or turkey with steamed veggies
Meal 6: cottage cheese, low-fat frozen yogurt or Greek yogurt
Meal 7: protein shake w/ skim milk

I also consume water continuously throughout the day. The problem I have with this diet is I always feel hungry. I even get to the point where I have the shakes in the afternoon from either not enough cards or whatever. I figured I was eating enough calories throughout the day, but evidently I'm not because of how I feel on this diet. Does anyone have any ideas? I really need to keep energy levels up so I can continue training. Thanks in advance for your help!

Randy

[fitoverforty]

Hello Randy. First off, congrats on the 60lbs weight loss! Awesome.

At 5'11" and 160 lbs., I would imagine you have a lean runner's build already.

I'm certainly no food or diet expert - just a fellow running enthusiast, but in looking at your diet a few questions come up:

First, do you run or work out in the a.m., before your oatmeal/fruit breakfast? Or is that the meal you eat after? If it is after running or workouts, I would add some protein to it...maybe a lean turkey sausage, or deli ham. It's been said on here that eating protein after working out, or running is important for muscle recovery.
Second, I have read that it is better to have 6 small meals (evenly sized) a day than 3 meals and 3 snacks, with a balance of carbs & protein, but to eat the carbs and sugar earlier in the day.

I would think on your current diet you are feeling hungry because it is not enough calories for you, especially with your exercise added in.
Do you have a certain running schedule? Do you do speedwork or intervals on a certain day, easy to moderate paced runs on scheduled days and then a long run on a weekend day? You may have to adjust your diet for each of those types of runs, ya know?
Just curious (I love all things "running") what is your weekly running schedule? How far is your long run? Are you training for anything specific right now? There are alot of Fall races coming up!

[randys100]

Thanks! The weight loss is a great accomplishment and keeping it off for 2 years now. Yes, I do have a pretty lean "runner's build", but I still have a few pounds that need to go. Naturally those last few pounds are the stubborn ones. Clearly at this point it comes down to diet because of current workouts.

I typically run/workout in the evenings (after dinner meal). I realize this isn't the best time to workout, but this is the time(s) that work well for me. running/weight training schedule is as follows:

Monday - 5 mile tempo runs (3 miles 1/2 marathon pace, 1 mile warm-up, 1 mile cool down)
Tuesday - Upper Body weight training
Wednesday - Speed work at the track (4-5x 800's @ 10K race pace w/ 1 lap recovery)
Thursday - Lower Body weight training
Friday - Upper/Lower body mix
Saturday - 8-10 mile long run at 80% race pace.
Sunday - day off

I'm currently training for the Detroit half marathon with a 1:32 goal. I completed a cross country half marathon two weeks ago at 1:34:10 so I'm not that far off. Now I just need to get this diet on track. This has always been a weakness for me.

[fitoverforty]

I completed a cross country half marathon two weeks ago at 1:34:10

Wow! I am beyond impressed. (hands doing the "I'm not worthy" motion ) I've no doubt you will reach your 1:32 goal for Detroit.
Your workouts look good - you are obviously working very hard and are really committed. I wish I could be of more help to you in the diet department, but hopefully someone else with more knowledge will chime in and give you some tips. Good luck to you at Detroit!!

[Boss Man]

Meal 1: bowl of oatmeal with fruit

(Add something else in here like some Chicken, Turkey, Ham etc etc, to bolster up Protein)

Meal 2: fruit and/or 1 hard boiled egg.

(Definitely and not or)

Meal 3: lunch meat with a salad with a vinaigrette light dressing

(Looks fine)

Meal 4: fruit and/or nuts and 1 hard boiled egg

(Keep the Nuts and the Egg. You don't really need Fruit in the PM)

Meal 5: (dinner) chicken or turkey with steamed veggies

(Looks Fine)

Meal 6: cottage cheese, low-fat frozen yogurt or Greek yogurt

(You could go for Low Fat Cheese, it's more good fat and more Protein per gram. You don't really need the Yoghurt i your portion of Cheese is good enough.)

Meal 7: protein shake w/ skim milk

(Fine)