Stubborn body fat on semi-competitive runner?

Seems like you’re overthinking pretty much everything. Don’t count calories, that’s stupid. Thin, healthy people don’t count calories.

Eat more vegetables, all the time. Two servings per day is paltry. Double it (or more). More fruit is fine too. Then eat other things until you’re full.

Duly noted. I am base building right now since I am a middle distance runner, I already do comfortably hard strides following some faster paced tempos/ fartleks. Going a little harder afterwards from time to time sounds like a good way to preserve speed, too.

Would you recommend eating vegetables raw or cooking them? I have heard good things about blanching vegetables to preserve their nutrients. The main vegetable I currently eat is broccoli, raw, at least twice a day.

Fat storage patterns are genetic. Some people have subcutaneous fat storage as the place where most of the fat goes. That is what you have. Other people store fat internally around their organs. They can look totally jacked even though they have a fairly high level of body fat.

The other issue is that with your fat pattern, the last place you are going to burn off fat is around your mid section. So, you have to get really lean to get that last stand of fat storage to burn away. My advice would be to forget about dieting, do some weight training and give it time. I have a very similar body composition. When I would get into marathon training, it would take about 2-3 months of 70-90 mpw before the stored fat would finally give up and start to burn off. And even then, it would take 2-3 marathon training cycles to really get lean. So, be patient. Don't make any drastic changes or do any goofy diets. Just stick with it and build up your mileage over time.

dritius wrote:

I am no stranger to lifting (but have not lifted in a while to make sure nothing interferes with my recovery)...

Here is your problem. Never stop lifting heavy if you do not want to be scrawny fat. It's a myth that lifting interferes with recovery. It helps recovery. Running is a catabolic activity, while lifting is anabolic. And lifting improves your metabolism.

Xfit_Idiot_the_Fake_One wrote:

It helps recovery. Running is a catabolic activity, while lifting is anabolic. And lifting improves your metabolism.

This begs the question, how often should I be lifting for someone who prioritizes the 800m and 1600m? I am considering a push-pull-legs split with push ups, pull ups, and core work on off days. I understand plyometrics would help as well, so perhaps jumping rope and single leg box squats twice a week? Open to any and all input.

dritius wrote:

Xfit_Idiot_the_Fake_One wrote:

It helps recovery. Running is a catabolic activity, while lifting is anabolic. And lifting improves your metabolism.

This begs the question, how often should I be lifting for someone who prioritizes the 800m and 1600m?

Incorrect usage of that phrase, man. Look it up:

. Don't want to sound like an idiot.

sdfasdfsdfds wrote:

Incorrect usage of that phrase, man. Look it up:

https://en.wikipedia.org/wiki/Begging_the_question

. Don't want to sound like an idiot.

Thanks, I'll remember that for next time. Do you have any information on running that is as useful as your comment on grammar?

That's way too much protein!

Bra-ket wrote:

dritius wrote:

I am 5'7" and 128lbs [...] Currently eating 160-180 grams of protein [...]

That's way too much protein!

What makes you think this?

A conventional recommendation for endurance athletes is 1.2 to 1.4 g of protein per kg of body weight per day. OP is 58 kg, which means 154g on the low end to 179g on the upper end.

BTW, there is a recent study (2016) suggesting the conventional guidelines for protein are too low:

In the present study, the recommended protein intake was determined to be 1.83 g·kg·d, which is ~31–53% greater than previous recommendations for endurance trained populations [...] [O]ur data [...] suggest that intakes ~120% greater than the current RDA and at the upper end of general protein recommendations for athletes (i.e. 1.2–2 g·kg·d) may be required to maintain protein balance.

dritius wrote:

Thanks, I'll remember that for next time. Do you have any information on running that is as useful as your comment on grammar?

Sounds like you need dietary and nutrition advice more than running advice. My advice on the former would be to consult with a registered dietician.

Agree, the macros seem off.

I am open and eager to hear any suggestions. I know traditionally runners keep their protein lower and have a much higher carb intake than I do. I am just worried that with the amount of physical activity I do, lowering my protein would not be good for me.

How do you know you are 10%?

5’7”, 128lb is plenty thin.

Alan

My 002.s...

-Seems an awful lot of protein... usually ratio is somewhere around 60/30/10 or thereabout. Anyway give preference to white meat, (oily) fish, egg whites....

- I would get rid completely of animal fats (apart from milk). Feast on avocados, olive oil, nuts of all the shape and sizes and the like

- As someone remarked you need to crank up intensity. Do a hard short/medium interval session once a week.... it does work wonders for "weight management"... and for your long distance training as well

Works on me.... 5.9/130 and few more years.... (sigh)

Sometime it takes time for your body weight to "reset". The weight will come off if your consistent over time. I was running 80 miles per week in my late 20's and it took over 1 year at that level to finally lean out.

NOP athletes find the thyroid boosting is helpful to stay lean and keep energy high.

Victor Conte and Dwain Chambers called thyroxin “the lightness.”

Get a prescription if you’re a serious runner, like Al says, or take a friend’s meds.

Lower your protein, likely an excess and being stored as fat. Eat only whole foods without much added sugar, salt, or oil. Resistance training with weights or body weight will help tremendously. Running doesn't make you have zero body fat, some people should supplement with strength training. Strength training will also make running a whole lot easier and keep you stay injury-free for the most part. When you are doing core exercises, make sure you are really squeezing and activating the core. Honestly, just try and do your best. Don't worry about how you look, but rather how you feel and perform. Chase PRs, not numbers on a scale or body fat percentage. Do you think Eliud Kipchoge cares about any of that? Didn't think so...

codaayyee wrote:

Lower your protein, likely an excess and being stored as fat. Eat only whole foods without much added sugar, salt, or oil. Resistance training with weights or body weight will help tremendously. Running doesn't make you have zero body fat, some people should supplement with strength training. Strength training will also make running a whole lot easier and keep you stay injury-free for the most part. When you are doing core exercises, make sure you are really squeezing and activating the core. Honestly, just try and do your best. Don't worry about how you look, but rather how you feel and perform. Chase PRs, not numbers on a scale or body fat percentage. Do you think Eliud Kipchoge cares about any of that? Didn't think so...

Do this and the rest will take care of itself. Focus on performance not how you look in the mirror.