Sprint tri, shrinking & gaining muscle: advice pls?

xidia

I'm currently doing the 5:2 diet to try to lose some of the 30lbs or so that would get me back to a smaller size. However, I'm not that bothered about my actual weight - I have a target set of body measurements instead (30-32 / 27-28 / 36 which is feasible based on past experience, currently 32.5/32/39).

I also have a sprint triathlon (400m swim, 20k bike, 5k run) to do in late March. I'm currently running about 5k - I was up to 12k in Sep then stopped training for over a month. I haven't properly testing my cycling but it's likely to be about 10k if I don't have to run afterwards. I have a training programme (cardio & strength) from my fitness trainer but there's no nutrition info. It's 3x per week, burning 300-500 cal at least.

I usually net between 500 & 550 on a fast day and 1200-1300 on an eating day - if I'm hungrier, I move more to keep to the net while still being able to eat.

I need to build my endurance - fine. I need to build some strength in my core and upper body (and a bit in my legs). And I want to lose the inches from my waist and hips (my bust will do whatever my bust does *shrug*).

Based on the forums and advice on MFP, I'm almost certainly not eating enough, plus my energy and mood are all over the place. My macros are at 40/30/30 and I struggle to hit the protein most days. The only day I've come close is when lunch was just under a half roast chicken...

So...suggestions please? I've opened my diary up.

BerryH

Hi!

I've done a few triathlons and personally I don't think the 5:2 diet is compatible as you'll be training most days of the week. I recommend using MFP's default settings for you to lose 1lb a week so it automatically gives you your daily calories, and eat back your exercise calories (or at least a good proportion to leave you a margin of error) - it's designed that way to still leave you at sufficient deficit to maintain that loss.

Also don't worry about your macros too much. As you're training for an endurance event you'll need those carbs for energy. Combined, these will improve your endurance, energy and mood.

Training wise, you usually need to train for one event three days a week then do a brick session - swim and bike or bike and run - at the weekend. Have at least one full day's rest a week and do your strength training on the single-event days - say legs on swimming days, core and upper body on bike days.

The training and calorie deficit will deal with those inches you want to lose no problem!

Check this site out for more advice:
http://www.beginnertriathlete.com/sprint programs.htm

Good luck!

xidia

Thanks. Setting it to lose 1lb per week still only gives me 1200 calories a day net?

BerryH

In which case you're probably quite close to a healthy weight for your height. Remember you'll have 1700 after your exercise calories, which will average out a lot more than you're on at the moment. Try it for a week or so and if you're hungry, try resetting to 0.5lbs a week.

xidia

I'm not yet in the healthy BMI range (2-6lbs off, depending on scales) - not sure if that counts as close?

I can certainly give eating 1200 net a go for a week and see what happens.

xidia

bump

Matt_Wild

You will not be able to shed fat and gain muscle in the way you expect unless you carb cycle. Cannot see triathlon work being compatible really?

xidia

I may not have been clear - I want to gain muscle so I can do the triathlon more efficiently. My legs are fairly strong and defined so toning is more what's needed, but my upper body and core are rubbish, and they're also the key to swimming. I'm not looking to bulk up for its own sake.

BrianSharpe

Direct from the horse's mouth.....

http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises

(In case you don't know Mark Allen is a 6 time Ironman Champion, if you want to see the greatest triathlon ever......1989 Dave Scott vs Mark Allen - you can find it on youtube (http://www.youtube.com/watch?v=HvOIR5LWzxk) but I digress) This is a strength program designed specifically with triathletes in mind.

Otherwise Berry nailed it (change your macros to around 60/20/20 if you plan on doing endurance events......you need the carbs)

xidia

Thanks all.