Diet for both Cardio and Lifting?

Robide
Robide Posts: 101 Member
edited November 18 in Food and Nutrition
Hi all,

I've been off the lifting wagon for a while lately, as some other most excellent life changes have completely taken my eye off the ball, and ended up with a lot more cardio entering my life, with several 5 and 10k runs under my belt, and a growing addiction to cycling.

However, I'm really missing lifting, so have invested in a rack, a bar and a range of plates to help me get some lifting back in my life.

I'm embarking on the 5/3/1 BBB 3 month plan to hopefully rebuild some of the mass I've lost, but I also want to keep touch rugby and 50km + rides at the weekend in my schedule, as I get so much enjoyment from them, and ultimately, fun is what it's all about for me!

This leads me on to asking questions of those of you who try to do the same about diet. Traditional thought is that for lifting, to build mass you want a heavier protein, reduced carb diet, whereas my experience so far with riding and running is low carb = failure.

My thinking at the moment is to largely follow a lifting diet, but have a heavier carb intake on touch rugby match days, and carb load the night before and morning of a long ride or trail run, but I'd rather learn from those of you who have already found success in serving both the cardio and lifting gods, rather than try to do something ineffective!

Any experiences?

Replies

  • jacklfc88
    jacklfc88 Posts: 247 Member
    You're on the right track there I think. In my experience any sort of resistance training when combined with some cardio will inevitably build muscle as long as you eat right at the right times. I'm doing strength training 3 times a week at the moment to try and put some size on, in addition to HIIT 3 times a week, and my macro breakdown is around 45% protein 30% fat 25% carbs. I've lost fat but gained muscle in the time I've been following that as my rough guide. I don't stick to it as religiously as I should but that's what I aim for each day and it's worked for me.

    GL!
  • Robide
    Robide Posts: 101 Member
    Useful feedback, especially based on your splits. I cant remember what mine are set at, as its been a while since I logged last, will take a look later.
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