Stubborn body fat on semi-competitive runner?

Isn't 200g of carbs kinda light? I run 80-90mpw and have been eating 400-450g of carbs per day...

Also, how old are you? It is harder to lose around those stuborn areas typically the older you get. I consider myself pretty lean but am 33 and have similar "storage" areas.

I just turned 18 two months ago, but as a kid I was on the chubbier side (never obese but nothing even closely resembling lean). Since then I became very active, on top of my daily runs I lift several times a week and swim for cross training about 2 days a week. I'm convinced that my last bits of fat are because of the trans fats I ate as a kid and are going to stay with me for years.

Make sure you're eating enough too. I got my leanest when I actually ate more good food and didn't limit calories. Felt like my body was holding onto last bits of fat for fuel etc. I would definitely look into eating more "good" carbs whether that's having a glass or orange juice or something along those lines. 180-200 is a typical carb day for a non-runner, let alone someone running 60-70mpw etc. I am far from a nutritionist but that could be why your body is holding onto some fat stores, it needs it for fuel.

It's probably because you're not eating enough - if I add up all your macros, you're only at 2105 calories per day. When you don't eat enough, the chimp part of your brain thinks that food is scarce and so sends signals to your body to slow your metabolism and keep some fat stores.

Slowly keep increasing how much you eat to probably around 3000 calories per day (use an online calculator that takes into account your training volume or see an dietitian to find out a better estimate). Don't increase all at once because your metabolism is still going to be slow until your brain starts signaling there's enough food.

Yeah, now we'll have the 'eat less/exercise more' crowd, and the calories in-calories out BS.

ACE stack. Drink coffee, take a Bronkaid OTC, and an aspirin.

Yeah that sounds about right. Last year when I only ran high 50s to 60mpw I was eating well over 3000 calories, lifting weights everyday along with my runs and still dropping body fat. Would you recommend I increase calorie intake proportionally from protein, fats, and carbs or only carbs since they're a bit low for a runner?

With how low those calories are you can increase in all, but the majority from carbs.

My typical day is around 140g protein, 110g fat, ~500g carb give or take 100 depending on the workload that day,

I know that the caffeine in coffee is a diuretic and a lot of wrestlers take aspirin when cutting weight, but I'm not familiar with Bronkaid. What does it do in synergy with coffee and aspirin?

As one who wass/still am OCD with weight and diet. First, it's better to be a little bit too heavy rather than too light. Being underweight/too lean increases one chances of injury. Two, just focus on training and eating a healthy well balanced diet. Three, some people due to genetics will be a bit heavier. Look at Ben True vs Galen Rupp, Toshihiko Seko vs Ritzenhein, Paul Tergat vs , Mahkoulfi vs Mo Farah all of them about the same height but weight varies greatly. Yuki Kawuachi weighs more than Ritzenhein but who has had a better marathon career?

Yeah, you're right. I seem to recall Alberto Salazar saying that being too skinny is a negative. The only problem is that since my body fat is concentrated in certain areas it becomes really annoying, especially around the chest. If I didn't drop a single pound I would be fine as long as my composition is more efficient.

Do you drink alcohol? If so stop or cut back.

Your caloric needs seem to be a lot higher than mine, what pace do you do your runs at?

No, I don't have time to drink/party. I choose to balance college, work, running, and of course: sleep. I am not willing to sacrifice any of those things right now just to let loose and get hammered.

dritius wrote:

No, I don't have time to drink/party. I choose to balance college, work, running, and of course: sleep. I am not willing to sacrifice any of those things right now just to let loose and get hammered.

That's a bit of a self-righteous response bro. Some people are capable of balancing college, work, running and sleep while also socializing a bit.

sadfasdfsdfd wrote:

dritius wrote:

No, I don't have time to drink/party. I choose to balance college, work, running, and of course: sleep. I am not willing to sacrifice any of those things right now just to let loose and get hammered.

That's a bit of a self-righteous response bro. Some people are capable of balancing college, work, running and sleep while also socializing a bit.

My bad, man. Truth is there is more than one definitive reason why I don't drink but the main one is that I just want to go as far as I can with the sport and if I am actively doing something that I know is hurting me then I don't deserve to post on LR asking for help. My free time is usually spent with my girlfriend or being the only sober one with my friends

dritius wrote:

I just turned 18 two months ago, but as a kid I was on the chubbier side (never obese but nothing even closely resembling lean). Since then I became very active, on top of my daily runs I lift several times a week and swim for cross training about 2 days a week. I'm convinced that my last bits of fat are because of the trans fats I ate as a kid and are going to stay with me for years.

haha, this is like saying that chewing gum sits in your stomach for seven months.

dritius wrote:

I know that the caffeine in coffee is a diuretic and a lot of wrestlers take aspirin when cutting weight, but I'm not familiar with Bronkaid. What does it do in synergy with coffee and aspirin?

Metabolism. Any one of these three do something about that. All three at once, does way more than 3x better.

Easy Pace: 7:40-7:45

Aerobic: 7:20ish

HM: 5:45-5:50

Marathon: 6:25-6:30

here's this diet BS again wrote:

dritius wrote:

I know that the caffeine in coffee is a diuretic and a lot of wrestlers take aspirin when cutting weight, but I'm not familiar with Bronkaid. What does it do in synergy with coffee and aspirin?

Metabolism. Any one of these three do something about that. All three at once, does way more than 3x better.

Would performance suffer by taking all three together? I'd imagine that I would have to hydrate A LOT if I attempted this.