what to eat in a day...

[i.love.stitch]

hello!

i have been training for the wine and dine half marathon for about 2 weeks (the galloway training program actually started around may 31st- but i started 1 week late, and then earlier this week, i thought i broke my toe-thank god i didnt-but have not been able to do my training this week, but i will be fine by next week and maybe even by the weekend) and now, starting when i can run again, i am hoping to combine the half marathon training with eating right to lose about 40lbs. what do you suggest i eat in a day. i know, lots of fruit and veggies, whole grains and protein, and things like that; but i am looking for what i should eat for breakfast, lunch, dinner, ect., in order to lose weight. any input or advice would be greatly appreciated!

*for those of you not familiar with the galloway training programs: i run 3 times a week (2 conditioning 30min runs, and 1 long run on the weekend) and cross train everyday (biking, horseback riding, going to the gym, zumba, spinning)

thank you all so much!

 

[ohMom]

there are some free weight-trackling online site that may be helpful....have you been to sparkpeople.com?

i'm sorry i don't have a specific eating plan, when I was training i'd be sure to have an energy packed breakfast before a powerwalk, alot of time i'd have a whole grain english muffin with natural peanut butter, or maybe a hard-boiled egg and some fruit. Also, for your long training day, try using some Gu or powergel to give a boost.

 

[NeverlandClub23]

When I'm in "training" mode, on my long run days (anything over 5-6 miles) I typically eat the following:

*When I wake up I eat a Clif Mojo peanut butter pretzel bar with a small glass of OJ

*During the run I stay hydrated with Powerade Zero, water, and Honey Stingers organic chews.

*After the run, I eat about a cup of vanilla greek yogurt with granola, blueberries, sliced bananas, and a little bit of honey drizzled on top and drink a bunch of water throughout the day

*A few hours later I eat some fruit or veggies and hummus or dip with a handful of nuts or something like Wheat Thins.

*Dinner is usually a chicken pasta salad or grilled meat and veggies with some crusty garlic bread during the Summer.

I keep my calories around 1,800 when in training, but I don't focus on weightloss when I'm in "training mode" as it tends to just fall off as I'm running so much. My rest days are much less carb heavy and I try to stay around 1,400 calories. Everyone's calorie needs are different so be sure you know what yours is if you want to lose weight while training.

 

[runner_princess]

Good luck with your training! I have lost around 20 pounds since starting to run in 2009 - I still have some weight to go myself, but have been able to maintain this weight for almost a year.

On a long run day (for me, anything over 10 miles) I eat the following:
- breakfast - small bowl of Puffins or Kashi cereal with skim milk
- during the run - G2 gatorade or sport beans and water
- post run - small chocolate milk or gatorade
- lunch - subway or penn station small sub or soup
- dinner - chicken/fish, veggies, and a carb (usually pasta)

Most days, I concentrate on eating veggies/fruits and eliminating "junk." Have you looked at doing weight watchers? I have several friends that run that use that program and have great success with it.

 

[aspen37]

I'm not a big runner, but I do cycle a lot. On the days I do a long ride this is what I typically eat.

Breakfast

1 Piece of plain wheat toast, 1 serving of Oatmeal (I eat the Apples and cinnamon. I feel the extra calories are worth it.), a small banana and coffee.

Snack during my ride

Tea, Granola bar, fruit, water and Vitaminwater Zero mixed with water. I just bought some of the Honey Stinger products. I can't wait to try them.

Lunch

Salad (I don't like dressing on my salad so my calorie count is low)
Either chicken, soup or I really like a cheese quesadilla. I use small flour tortillas and I do measure out the cheese. I add chili powder, onion and Cilantro.

Dinner

Salad again
some kind of protein
A vegetable - I like Broccoli with a little Olive oil and garlic, bake in the over or over the grill in foil. Sweet potato fries baked. Put a little olive oil on them and some salt. I like the white sweet potatoes the best. I also like Brussel sprouts cooked the same way as the Broccoli. Roasted potatoes with Rosemary and olive oil.

I do like sweets so I have either some cookies, Ice Cream or sugar free jello.
I count out the cookies or measure out the ice cream.

I'm also trying to lose weight. I need to lose 69 more pounds. I've been using a calorie counter app that is awesome. It is really helping me. You can scan the bar code from the product and it has the calories already programmed in. You can search for the items that are not prepackaged. I know at all times how many more calories I can consume for the rest of the day. It has really helped me make better choices. Since June 23 I've lost 7.5 pounds and one week of that I was sick and didn't workout at all.

Good Luck and I hope you reach your goal. Also good luck at F&W 1/2 marathon. I'll be doing the 5K with a bunch of friends.

 

[CoachJason]

I can set you up with an eating plan if you wanna PM me!

Mainly, if you want to lose weight fast, cut out all sodas, etc. Then, make sure you eat completely unprocessed foods.

- For breakfast I like Greek Yogurt, plain, with granola and honey to sweeten. I like PB&J sandwiches (natural PB and whole wheat bread with no high-fructose corn syrup). I like oatmeal. Eggs area an awesome source of protein too.

- Snacks consist of fruits and almonds (unsalted).

- Lunch on the go is Kashi meals (lean cuisine and other meals area full of preservatives, STAY AWAY) Get Kashi or Amy's, etc. Natural with no preservatives or chemicals.

Dinner is home made meals like the Shrimp and pasta dish I posted in the recipe portion of these boards.

And everyday I drink Shakeology. It completely takes care of any loose ends in my nutrition, plus it tasted good It's got 70 plus awesome ingredients and includes whey protein for building lean muscle.

I am happy to send and info if you would like it!