undereating?

[Supergirl515]

Hey everyone -
Currently I am following this diet :
Meal 1:
1/2 cup oats
1 scoop whey

Meal 2 post workout)
2 scoops whey
1 tbspn flax oil

Meal 3:
1 can tuna
1/2 cup brown rice

Meal 4 :
1 scoop whey
1/2 sweet potato

Meal 5 :
1 can tuna
1/2 cup brown rice

Totals : 1294 cal; 159g protein; 98g carb; 29.5g fat
I am training for a few distance running events (1/2 marathons) which are coming up very soon so on Saturday mornings I run long runs....10 miles or so
SO on Fridays I eat this :

Meal 1:
1 cup oatmeal
1 scoop whey

Meal 2:
1 cup brown rice
1 apple

Meal 3:
1 cup rice
1 scoop whey

Meal 4:
1 sweet potato
1 bannana

Meal 5:
1 cup rice
1 can tuna

Meal 6:
1 cup oatmeal
Totals:
1890 cals; 110g protein; 23g fat; 308g carbs

I am 145 lbs right now and I am aiming for 125 which i know shouldnt be difficult considering the amount of cardio i do but I want to eat right so I can be a lean and healthy looking 125, not a skinny nasty 125 =)
SO the question is, do i need more calories??
during the week i lift 4 days as well as run shorter runs on 2 days and spin 2 days...
i am starting to feel some major depletion coming on and want to prevent binging and overeating before it gets me...
any suggestions???

 

[Supergirl515]

Bump?!?!

 

[ZKaudio]

I would suggest something more along the lines of a tkd... where you will basically follow a normal ckd, but have carbs in your meal preworkout. If you are looking to drop 20 lbs, a balanced diet is going to take a lot longer than a keto based diet. If you wanted to keep it simple... you could pretty much keep the diet you have now and substitute some fish/flax oils in for the carbs you have. I've never seen results like I am right now on this ckd diet.

 

[ZKaudio]

eh.. now that I see you are distance running, I change my mind. In my opinion you NEED carbs if you are going to be running competitively. Dial Tone, I disagree with you, I dont recommend ketosis for any competitive event. What you should do is carb up the day before/of your marathon and stay in ketosis other than that.

 

[Supergirl515]

I did a CKD before and lsot about 20 pounds on it but had to add in carbs once i started hitting about 8 miles runs...its just not healthy without them...and almost impossible...
No one answered my ? though....am i eating enough calories in general??? and is it ok to add on that much on fridays?
thanx

 

[Supergirl515]

bump.....

 

[Manu]

I did a CKD before and lsot about 20 pounds on it but had to add in carbs once i started hitting about 8 miles runs...its just not healthy without them...and almost impossible...
No one answered my ? though....am i eating enough calories in general??? and is it ok to add on that much on fridays?
thanx

I think you are undereating. Are you losing weight very quickly?
If you run you need carbs.
Are you eating veggies? I don't see any in your diet.
I would eat carbs and protein after the post workout meal and spread the flax seed oil through my other meals.


Besides eating more on friday i would also eat a good amount of carbs (and more calories during that day coming from carbs) after the long run on saturday.

Have you ever considered lifting weights? that would help you mantaining some muscle mass while dieting.

Take a look at this link
(here)

 

[Manu]

In a 10 miles run for your weight you can lose as much as 1100 calories. I don't know how much you train during the week but i think you can be at a very high caloric deficit.

 

[Supergirl515]

As I said before i run one long run a week (saturday morning) and 2 shorter runs a week...like 4 miles each...
i lift 4 days a week also and i take spinning two days as well...
i am just wondering if i should be eating more for my bodyweight and the way i workout???