I actually find that getting there is the problem but maintaining isn't too hard.
I actually find that getting there is the problem but maintaining isn't too hard.
You may not be eating enough. Your metabolism may need a boost. Try eating slightly more for a couple of weeks and then go back to the restricted diet.
I would say don't bother trying to get under 160. You would probably need to make changes that you won't like. Stopping swimming would probably get you a pound or two of muscle loss above the waist. No cycling would slim your legs down by another pound or two. Alternatively, being more hawkish on carbs and sugars might help you. Yogurt, even some plain yogurt, can have a lot of sugar. Sandwich for lunch and turkey burger for dinner might be more carbs than you need. Some people are very efficient with carb intake and do not need to load up much at all for distance running.
Ex Phys wrote:
Oh you're right. The calories in carbs and proteins don't count. I can eat 10lbs of sugar (100% carbohydrate) and not gain a pound. You have no idea what you're talking about.
omfg you don't get it. the kinds of carbohydrates in spinach are waaaaaaay different from pure sugar.
carbs will not make you fat if you're getting all your carbs from plants. i have proof.
but whatever. you won't listen to reason. veganism is the way to go for endurance athletes. look up rich roll. have a good life.
ps
Studies have shown that humans are highly inefficient at converting carbs to fat and we simply do not do it under normal conditions. It just burns off as heat energy in daily physical movement and even if you ate an outrageously excessive amount, not only would that be difficult to do but it would take 4 months to even gain 1lb of body fat from carbohydrate. This is researched deeply by Dr John McDougall and widely supported by extensive study of others.
WELP..... wrote:
ps
Studies have shown that humans are highly inefficient at converting carbs to fat and we simply do not do it under normal conditions. It just burns off as heat energy in daily physical movement and even if you ate an outrageously excessive amount, not only would that be difficult to do but it would take 4 months to even gain 1lb of body fat from carbohydrate. This is researched deeply by Dr John McDougall and widely supported by extensive study of others.
Man give it up. Ex Phys is absolutely right here. If you take in more energy than you exert your body will store it as fat for use later. Those extra calories regardless of where they come from do not simply disappear. You sound ignorant as hell just reciting what one person has convinced you of thinking.
xenonscreams wrote:
Your post-AM workout seems a lot higher than proteins and fats than you need after endurance work. You really don't need fat (peanut butter) immediately after swimming/running/cycling, you do need lots of carbs (they'll go right back to your glycogen stores if you eat them soon enough after your workout), and you only need a little bit of protein (4:1 carb:protein is what I've heard most often).
In any case if you plan on restricting intake to hit some arbitrary number that's in your head (which I do not recommend, since in my case it led to muscle loss and a higher body fat percentage) I would do it on the off-season. Eating at a deficit is going to mess with your training and there's no way around that. If you want to focus on eating for better performance for now though then that's good. You're going to get a lot of troll answers off of LetsRun though, so you might want to look into seeing a dietitian.
Yep, have the majority of your carbs immediately after your workouts. Then, dial them back for the other parts of the day.
You need to replace the glycogen stores in your muscles. In the short window after exercise, you can replenish the glycogen 300% more efficiently than outside that window. So, what you accomplish with 300 calories in carbs post workout, would take you 900 carb calories outside of the window.
If your glycogen stores are low, you will crave the carbs. So, replace them at the most optimal time, and save big time on the amount of calories.
I would only have the gatorade pre-workout on your 2 hard days. Try doing your other days in a fasted state - it may take some adjustment but you'll be fine, and it will probably help your endurance performance in the long run.
I'd like to see your "proof".
I think you're being mislead and forgetting basical biology. Regardless about efficiency in doing so (which you are also wrong about) if there is an abundance of calories (carbs, protein, alcohol, fat) what you don't use get turned to fat.
Tell me, if you eat 3000 Calories of carbohydrate in one sitting, only burn 2000 for the day, where does the extra 1000 Calories of CHO go?. Does it just sit in your system as cute little monosaccharides?
WELP..... wrote:
if you eat several small meals your body's metabolism is constantly running therefore you don't store as much fat.
.
well, that's obviously not true. you should stop posting in this thread. ignorance is not bliss.