Getting rid of skinny fat syndrome

tcunbeliever

I love this conversation...

In any case, not sure what you are doing for strength training, but darebee has some running themed ones, as well as lots of other running stuff in case you want to browse...

https://darebee.com/running.html

jhawkins16

Nothing like fat burning aerobic runs on a low carb diet

jhawkins16

jhawkins16

Being on a low carbohydrate diet as a recreational runner hasn’t been that bad actually. Sure I feel a little sluggish and I can tell when my aerobic system’s fat burning ability kicks in after about 5 minutes warming up (it’s a strange feeling) but I feel really clear headed on runs...it feels good. I just do not understand that if the majority of a runner’s mileage is aerobic in nature anyway why they want us to consume so many carbohydrates and sugar.

mmapags

jhawkins16 wrote: »

Being on a low carbohydrate diet as a recreational runner hasn’t been that bad actually. Sure I feel a little sluggish and I can tell when my aerobic system’s fat burning ability kicks in after about 5 minutes warming up (it’s a strange feeling) but I feel really clear headed on runs...it feels good. I just do not understand that if the majority of a runner’s mileage is aerobic in nature anyway why they want us to consume so many carbohydrates and sugar.

Your statement in bold indicates that you've never bonked. If you had, you'd know why the recommendation is to consume carbs for endurance aerobic activities.

The body is utilizing 2 primary fuel substrates at all times in various mixtures depending on activity intensity. At lower intensity activities, the balance is more towards fat with some glucose (glycogen). As intensity increases, the mix of fuel substrates skews more toward glucose and less towards fat. At a certain point, if the aerobic activity last long enough, you will deplete glycogen supplies and pretty much not be able to function. That is called bonking or hitting the wall.

While there is some benefit for endurance athletes to train low carb, everyone will bonk once glycogen is depleted. Often elite endurance athletes will train low carb in order to cause the body to adapt to being more efficient at utilizing fat. This, in theory, extends the use of glycogen stores and delays the need for more glucose intake, a benefit for competing in endurance events that will last more than 2 hours. That is the approximate time frame that glycogen stores will be depleted.

Make no mistake about it though, everyone bonks at some point if they don't take in more glucose (carbs and sugar). So, your training might be helpful for distance endurance events but does not preclude the need for adequate glycogen stores for extended aerobic activities.

jhawkins16

I didn’t run very long today only 30 minutes in zone 2 and my warm up and cool down in zone 1. I’m curious what my fartlek in zone 4 will be like tomorrow m.

cupcakesandproteinshakes

I find it interesting OP that you have chosen not to engage with the psychological aspects of the advice we have given. I’m gonna leave it at that because it’s up to you whether you want to engage with those of us who have raised a few concerns.

jhawkins16

Nice little fartlek on

1

PAV8888

Not sure what the run times and graphs have to do with the physique question; but, be that as it may be, I am truly glad you're enjoying your runs again.

Based on my current perception, your pictures up-thread show a normal weight relatively skinny person. Nothing more and nothing less, i.e. your perception of being fat at your current weight does not match what I see.

The WHO (as I should tell myself more often) recommends at least two days of strength training per week.

Anecdotally, runners who both strength train and eat at actual maintenance (as opposed to a deficit) enjoy fewer injuries and better recovery times.

TBH, if I were you I would be tempted to see how my performance and weight level over time (think two to three weeks) would change if I were to eat back more of that deficit you're leaving on the table.

Take care of yourself and think about some of the things said in the thread.

jhawkins16

jhawkins16

This is my double today. Just showing you can eat a low carb diet and still run....albeit a little slower than usual

jhawkins16

Before I created this thread I did not realize the issue I’ve had with food all my life. Kind of sad I’ve just now realized I have a problem. It’s been going since I was 13 years old when I realized I was heavy compared to my classmates and I actually had to see a therapist (forced to) because I wouldn’t eat more than 1,500 calories a day as a freshman in high school....I dropped down to 120 pounds at 5’6 at the time. Got over it and started weight lifting my 2nd year of high school and by junior prom I was 220 pounds (with a decent amount of muscle). Below is a photo compared to me back in October after a run. I am curious about what would happen if I replaced my deficits on heavier mileage days with a protein shake or a good source of healthy fat like you guys have mentioned. But yes, I do realize my mindset is not normal at all (hard to believe it’s taken this long for me to realize that). It’s to the point where I haven’t been able to actually bask in the progress I’ve made and where I get in a bad mood if I eat an extra meal even if I’m not totally hungry but just want to enjoy a meal. I may even loose more body fat if I eat more since my body could be freaking out due to not eating enough plus running and is holding onto fat to compensate.


what

jhawkins16

I am grateful for it though because this means for the rest of my life I can be active and eat well. I probably wouldn’t have discovered running or ever dreamed of running a marathon if I hadn’t of had these issues throughout my life. I just wish I would’ve ran track in high school and discovered it much sooner.

giancarlov1191

Thanks for sharing all that man. I hope you keep taking positive steps in your journey 🙏

PAV8888

Hey, externally you're looking fine after the run!
What's going on internally that's a different.

You're probably not holding on to any fat. HOWEVER, you MAY find that if you increase your caloric intake you will feel and be more energetic / able to train better and go faster / and you may recover faster / etc. All of which may lead you to be able to maintain a similar weight while eating more than you are currently.

I don't know enough about ketogenically trained athletes to comment as to whether eating this way is comparatively helpful to your training and race times or not.

cupcakesandproteinshakes

I hope you find peace emotionally. That’s the key to it.

jhawkins16

I agree. I’ve only been eating low carb for less than 2 weeks and I’m around 40 mpw not 60-70 mpw. Plus I’m still averaging 50-100g a day, but 20-30% of total calories so still getting in a decent amount.

mmapags

jhawkins16 wrote: »

Before I created this thread I did not realize the issue I’ve had with food all my life. Kind of sad I’ve just now realized I have a problem. It’s been going since I was 13 years old when I realized I was heavy compared to my classmates and I actually had to see a therapist (forced to) because I wouldn’t eat more than 1,500 calories a day as a freshman in high school....I dropped down to 120 pounds at 5’6 at the time. Got over it and started weight lifting my 2nd year of high school and by junior prom I was 220 pounds (with a decent amount of muscle). Below is a photo compared to me back in October after a run. I am curious about what would happen if I replaced my deficits on heavier mileage days with a protein shake or a good source of healthy fat like you guys have mentioned. But yes, I do realize my mindset is not normal at all (hard to believe it’s taken this long for me to realize that). It’s to the point where I haven’t been able to actually bask in the progress I’ve made and where I get in a bad mood if I eat an extra meal even if I’m not totally hungry but just want to enjoy a meal. I may even loose more body fat if I eat more since my body could be freaking out due to not eating enough plus running and is holding onto fat to compensate.


what

I'm very glad to read this post. I think you will have a much happier life with a greater satisfaction level dealing with your thinking around food and getting to a healthier place with it.

All the best!