Posts by ser1293

"Ser, it does make sense. But then, why wouldn't the calculator on here or other websites I've used factor in those extra 400 cals"

You have to keep in mind that these websites are concentrating helping you loose weight.  If you research any "muscle building" forums/websites, the first thing they will tell you is that you have to have a "surplus" in your calorie in take to build muscle.  

I have been running for a little over 2 years now and started off slowly and I increased duration and begun to sweat more I started getting similar headaches.  Given the amount of sweat that I produced I found that I needed to replenish the electrolytes.  I started taking "Thermotabs" in conjunction with Gatorade and the headaches went away.  I take 2 before my run then 2 more afterwards in conjunction with 16oz of Gatorade. 

I assume that you are lifting weights, right?  If so, the next question is whether you are doing so with enough intensity.  When your intensity is high enough, your body will actually burn 300-500 calories during the day after your workout.  Your body requires this energy to repair/build the muscles.  So, upping your calories with the right ratio of protein/carb/fat is a good idea.  You just need to make sure your weight training is intense enough.  I would choose 1 exercise for each target area (chest, back, arms, shoulders, and legs).  Do 3 sets of 10 with enough weight so that on your last set you struggle to complete the 10 repititions.  Typically, you will begin with only completing 6 repititions.  You keep working til you can complete 10 repititions of your last set.  Once you conquer that weight add a little more.

There is a e-Book called "Burn the Fat Feed the Muscle" by Tom Venuto.  I highly recommend you read this.

I would just emphasize nutrition!!!!  Don't under cut your calories too much (if you are trying to loose weight) and be sure to maintain 50% carbs (complex carbs), 25% protein, 25% fats (good ones).  The most important is the complex carbs!!!  When I have a bad run day, it usually coincides with not maintaining a good diet the previous days. 

Congrats on the weight.  I lost 80lbs over the last year and have switched modes to gaining weight as well.  For me, I want to gain weight in the form of muscle.  I assume this is your goal as well, since I know you don't want to put fat back on.

After tons of research and talking to some nutritionists, the consensus is that you have to create a daily calorie surplus of 300-500 on the days you weight train or bike.  The muscles need energy (calories) to grow and of course as they grow you put on weight.  You have assess yourself often as the total calorie intake will grow as you gain weight. 

I run 5 miles a day (3 days a week) and weight train 3 days a week.  On the days I run my caloric needs are much higher.  If you are like me, after 1 year of relearning how to eat healthy you probably have difficulty meeting your caloric needs by eating normal meals.  I turned to a supplement called "Cyto Gainer".  It adds 580 calories per serving, so it helps big time!!  Hope this helps.

I have always been in the same boat, to the point where my shins and knees ached after every run.  I stopped running until I met someone who told me about the POSE method for running.  I did a lot of research on this and FOR ME, I made one single adjustment and it made the world of difference.  The adjustment I made was in the landing of my feet.  As the POSE Method teaches, I taught myself to land on the BALL OF THE FOOT (BOF) and kept my stride to where the foward landing was never ahead of my body.  There is an article on the Posetech website:

http://www.posetech.com/training/archives/000 414.html ;

That describes this in great detail.  Making the change felt awkward at first and the calves were sore for the first week or so.  Hope this helps...

Type-O in the URL, it is:

http://www.posetech.com/training/archives/000 414.html

Thanks for the feedback...