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  • lost and seriously need help. Confused

    Male, 22 170lbs 5 11 I have just been metabolically tested for running and I have been assigned Zones for training both the aerobic and glycolytic pathways to optimally help with endurance running (10km racing) My test results are as follows Zone 1 (140-148bpm) Zone 2(148-160bpm) Zone 3 (160-170) Zone 4 (170-178) Zone 5 (178-188)

    Zone 1 and 2 are mainly fat burning zones and zones 3+ are more glycolytic. If for example I'm training the follwing Zone 1 3minutes Zone 3 2 minutes Zone 2 5 minutes Zone 3 5 minutes (repeat these 4 again)

    Zone1 2 min Zone3 3min (total 35minutes)

    How would I best use paleo to lean out and lose fat/weight?
    I am slightly lean at 12-15% bf ranmge and would like to get down to 10% for vanity reasons, but don't want performance to suffer to much.

    I am really stuck with what to eat when. Training fasted is easy. My BMR is 2240 and i want to stay away from nuts (phytic acid and fruit(fructose)).
    PLEASE HELP

  • #2
    You don't seem lost at all, to be honest -- if you're interested in leaning out to 10%... you only have like 3-5 pounds of BF to lose, which isn't too much. If you're creating a daily calorie deficit of 500 a day, you'll get there in 8-10 weeks, which isn't long at all. I have to admit, your BMR seems a bit high given your stats. Which method did you use to calculate it?

    I wouldn't try and shoot for more than 1lb of weight loss a week... otherwise you could easily compromise your performance and aerobic gains. I also would not skimp on the carbs either, given what you are training for. You sound like you're going to be above your aerobic/anaerobic threshold regularly. A 10k is definitely a V02 max race. A healthy serving of carbs post workout will promote glycogen recovery and optimal protein synthesis via insulin much better than fat will. Why do you have an aversion to fruit and fructose? a person your size with that training schedule could definitely benefit from 100-150g of carb on your active days. Possibly more. Assuming you don't have any prior metabolic issues... consider eating some white rice with your post workout meal. I also started avoiding nuts and dried fruit since they aren't particularly nutritious or filling, and are easy to over consume.

    Long run fat loss has nothing to do with when/how frequently you eat during a single day -- this has been scientifically proven time in and time out. I wouldn't worry about it too much and do what feels comfortable as long as your average daily deficit is around 500cal.

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    • #3
      Originally posted by primal pete View Post
      You don't seem lost at all, to be honest -- if you're interested in leaning out to 10%... you only have like 3-5 pounds of BF to lose, which isn't too much. If you're creating a daily calorie deficit of 500 a day, you'll get there in 8-10 weeks, which isn't long at all. I have to admit, your BMR seems a bit high given your stats. Which method did you use to calculate it?

      I wouldn't try and shoot for more than 1lb of weight loss a week... otherwise you could easily compromise your performance and aerobic gains. I also would not skimp on the carbs either, given what you are training for. You sound like you're going to be above your aerobic/anaerobic threshold regularly. A 10k is definitely a V02 max race. A healthy serving of carbs post workout will promote glycogen recovery and optimal protein synthesis via insulin much better than fat will. Why do you have an aversion to fruit and fructose? a person your size with that training schedule could definitely benefit from 100-150g of carb on your active days. Possibly more. Assuming you don't have any prior metabolic issues... consider eating some white rice with your post workout meal. I also started avoiding nuts and dried fruit since they aren't particularly nutritious or filling, and are easy to over consume.

      Long run fat loss has nothing to do with when/how frequently you eat during a single day -- this has been scientifically proven time in and time out. I wouldn't worry about it too much and do what feels comfortable as long as your average daily deficit is around 500cal.
      i crave fruit and nuts and they inhibit me leaning out most due to sugars. If i have a small portion of blueberries, ill wanna eat the whole lot, same with nuts.
      BMR was calculated via a RMR test and the same with my HR zones as i had a fitness test done with a mask and leads to my chest and hr monitor. while running on a treadmill at certain inclines and pace.
      meal wise: do i eat lean meats and veggies with some added fat to meet a caloric intake (still a deficit) or just lean meats and veggies and carbs p/workout?
      thanks pete

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      • #4
        Since you have so little to lose, your best bet would be to eat around maintenance, and get your deficit thru exercise. Have you checked out LeanGains? IF'ing might also be a good tool to dropping the last few pounds and maintaining muscle.
        $5 off iherb.com: QOC241

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        • #5
          Have looked into LG. do it 3 days a week.usually I over w/e.
          Any suggestions on what I can do in terms of strength WITHOUT a gym membership?cannot afford it.
          Thanks

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          • #6
            push ups and pull ups alone can give you a very effective strength workout. Start to do alternating pushups putting more weight on one arm as you get stronger. One legged squats are good to. hold onto a door for balance and do a nice deep squat on one leg. Not as effective as traditional squats and dead lifts, but better than nothing. If you're already familiar with leangains.com, you are right there dude...I think all you need is some patience and consistency, and it will come off.

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            • #7
              Nice...when we create a deficit through exercise does that mean eat at maintenance but if I burn 600kcal through running then that means I'm at a 600 deficit?or 500 under maintenance PLUS training?

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              • #8
                And also, what about kettlebells?
                I own 2 of them that I bought ages ago. A 16kg and 20kg. Any thoughts with these and other conditioning for strength and fat loss

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                • #9
                  Originally posted by runner_79 View Post
                  Male, 22 170lbs 5 11 I have just been metabolically tested for running and I have been assigned Zones for training both the aerobic and glycolytic pathways to optimally help with endurance running (10km racing) My test results are as follows Zone 1 (140-148bpm) Zone 2(148-160bpm) Zone 3 (160-170) Zone 4 (170-178) Zone 5 (178-188)

                  Zone 1 and 2 are mainly fat burning zones and zones 3+ are more glycolytic. If for example I'm training the follwing Zone 1 3minutes Zone 3 2 minutes Zone 2 5 minutes Zone 3 5 minutes (repeat these 4 again)

                  Zone1 2 min Zone3 3min (total 35minutes)

                  How would I best use paleo to lean out and lose fat/weight?
                  I am slightly lean at 12-15% bf ranmge and would like to get down to 10% for vanity reasons, but don't want performance to suffer to much.

                  I am really stuck with what to eat when. Training fasted is easy. My BMR is 2240 and i want to stay away from nuts (phytic acid and fruit(fructose)).
                  PLEASE HELP
                  Do you think the Kenyans, as they are being brought up, are being metabolically tested and then basing their training on different ďZonesĒ? No, they just run. You are correct that you are lost, but itís not because you donít know what to do, itís because you havenít decided what is most important to you. Make that decision, and then the next steps become self-evident.

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                  • #10
                    Get faster.
                    That may lean me out in the progress?

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                    • #11
                      Originally posted by runner_79 View Post
                      Nice...when we create a deficit through exercise does that mean eat at maintenance but if I burn 600kcal through running then that means I'm at a 600 deficit?or 500 under maintenance PLUS training?
                      Eat at maintenance and whatever you burn exercising is your deficit. RE: the kettlebells, swings are a good conditioner, you could also do goblet squats, waiters walks, farmers walks....google it and I'm sure you'll come up with a bunch of stuff.
                      $5 off iherb.com: QOC241

                      "Don't let the perfect be the enemy of the good." - Voltaire


                      For nutrition/wellness tips:

                      http://www.facebook.com/#!/pages/One...34671179916624

                      www.onelifeonebodynutritionaltherapy.com

                      Comment


                      • #12
                        Keep in mind that your BMR is the absolute minimum amount of daily calories you need to expend in order to keep your vital functions running. You'd burn your BMR if you laid in bed all day and didn't move a muscle... so even if a given day isn't a workout day, if you are walking around a lot your actual caloric expenditure could be much higher than your BMR. For example, I have a similar goal as you currently, and my BRM is 1850, but I set my average daily caloric expenditure at 3100 when I include my workouts and daily activity (walking to work, ect.).

                        The first thing you must do is figure out what your maintenance level actually is. Trying to figure out your daily caloric expenditure on a daily basis is nearly impossible, and honestly would take way too much effort than it is worth. Take a weeks worth of activity and try and figure out your average daily expenditure, then shoot for a weekly average of 500cal/day below that. See how you feel, take a picture of yourself once a week, and assess your progress in 1-2 months. If you aren't losing anything, reassess and lower your intake, as long as you are feeling fine.

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                        • #13
                          there is great internet based software to make this easy, btw, for example FitDay - Free Weight Loss and Diet Journal

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                          • #14
                            Originally posted by runner_79 View Post
                            Get faster.
                            That may lean me out in the progress?
                            Perfect. And yes, most likely it will, presuming you don't start eating a lot of crap. Work on speed, work on sprints, work on constantly striving to lower your time(s). Do this for 6 weeks, really focus on it, then reassess. Don't make it complicated. Complex does not always mean better. Keep it simple and focus.

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                            • #15
                              I know I'm being the downer of the group here, but why do we need to worry about bodyfat percentages?

                              If you have a bf% of 15 percent, you look DAMN good.

                              If you're trying to lean out for long distance running, I guess I can see that, but you do yourself no favors by trying to lose body fat like that.

                              I honestly just want to look good and feel good. (deposits 2 cents in jar)
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