Im starting to wonder what sort of diet I should be following once I get into the more serious training next year.
Can people post examples of a typical day's food/nutrition intake with a bit of an explanation of what you eat/drink and why, plus any useful advice.
I currently have no idea what I should be aiming for, previously when ive trained for Marathons ive just tried to max the carb intake and minimise fat and protein.
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If i do an all day training session - i may do double that
I eat lots of goo lean protien - Tuna, Chicken, Beef
Wholemeal bread & pasta along with brown rice
Lots of fruit and veg
I aim for roughly a 60/20/20 c/p/f split
That's a lot of calories
During an IM race youu need to take in 200-250kcals every 20mins on the bike
Take in more carbs when training fast or long, less for easier sessions. Carbs appear in plants and by-products: fruits, veg, peas/beans, and grains, plus milk and joghurt.
I am doing this as whilst its early in my training (about 1 hour cardio a day) I am trying to loose weight (currently 208lbs, 6ft 1, body fat about 25%), I want to get to about 180lbs and body fat <18%.
I have found the weight loss pretty slow going but have lost 14lbs in 10 weeks, someone said to me i may need to eat more to loose more weight, is there any truth in this or some kind of theory behind it. NB, I havnt felt exhausted or to drained from the diet I am following.
A typical day is either something like.
Breakfast - Bowl of cerial for breakfast with skimmed milk.
Lunch - Baked potato & beans (maybe some salad to? or sometimes I have just fruit or a slim fast milkshake for instead.
Dinner - Pasta and with lean beef / chicken breast, or ham rolls with salad (three rolls usually).
Supper - maybe a bowl of cerial.
I know my diet isnt great and I may be eating to much bread.
Any advice is appreciated.
If you did no training and have a sadate job youd be burning arounf 2700-2900kcal per day for mantenance
Depending on how intence you cardio is much more easy runing burns 4.6kcal/hr/lb
So there is another 1000 kcals
1lb a week should be target weight loss
(but that said, most of the batty gym rats eat a lot more protein than they need)
i'm sure Will can tell you how much protein you need
Eating too few calories is counter-productive to losing weight - it does depress your metabolic cycle and so you don't lose the weight you want to.
...although i have started adding creatine and amino acid pills to my post-session recovery potion, following earlier discussions
or water?
nope i was swayed by the theory that protein can't get through the digestive tract quickly enough, and that 'raw' amino acids (inc creatine) are therefore preferable... we'll see what happens
logically though that argument is flawed - why would evolution come up with a neat solution that we couldn't however make full use of until we developed industrial pharmacology??
... but i'll let you know if it seems to help
Just passin' thru'
)
Hi Jj
how come, whichever way you turn, its always a HEADWIND?? how come you never get a tailwind??
(but you ARE both just a teeny bit mad)
sorry to interrupt
byeeee
)