if you had 3 meals to eat for the next 3 months?(real question for weight loss and endurance training)

[Doc Holiday]

4 hours ago, Anybodyhome said:

You gotta have either carbs or fat if you're going to endurance train. If you go low- or no-carb, you won't have the ability to do any endurance stuff. Your body has to either burn fat or carbs once you've burned through everything else. 

Oh it will burn muscle, which is what I'm concerned about most, I have enough body fat that I'm trying to burn that off. but I've lost a lot a muscle when I went from 275-170 because of this issue. going to try to go high protein to help this. not trying to put on muscle but just keep what I have

 

[Doc Holiday]

22 minutes ago, KendrickPanther said:

Thanks for this info. Wish my body had gotten more efficient at processing Bojangles. I'd have never gained weight!

It's kinda something for training though, if you eat pizza every day your body will eventually get used to processing the pizza, but if you dont do the workout to burn the calories/carbs you will get fat. 

If you ever want to know exactly what I'm talking about with your body adjusting to what you eat, go ultra low carb for a month. Your first 2 weeks you will be constantly hungry and zapped of energy, you will think what the F*** am I thinking, and after your body adjust you will be fine, and have plenty of energy.

[Anybodyhome]

8 hours ago, Doc Holiday said:

the calories is tricky because I do want to lose weight, just not muscle mass if possible, so I'm going to try and go high protein, 2 days a week still working on strength. I did solely strength training for the month before now, and have put on about 5lbs in muscle. 

as for carb load, I have that down rather well, used to be a swimmer, and still know how to do that.

Once you tip the lose weight/gain muscle scale in your direction and everything comes together, you'll know it. I rarely got on scales and usually paid more attention to my diet. I did stay on top of my body fat measurements, though. But when you run a race or finish a good, strong training week, something just clicks and you realize you're exactly where you need to be. My training epiphany hit me in 1986 when I got to spend an entire calendar year at home without a deployment. My weight was good, the bike felt great wherever and whenever I rode and it all just came together. I think I competed more that year than ever, qual'd for my first Ironman Hawaii and had a couple good finishes in some century bike races.

But let me warn you about competition, because the recovery is everything. I routinely lost 8-12 pounds in 5-6 hours doing century bike races and recovering from that alone can ruin your entire regimen if you don't do it right. You have to keep up some level of exercise, at least walking or biking just to keep the movements going. If you just take 3-4 days off and do nothing while eating and trying to get your strength back, you'll have issues. You don't have to work out hard, but you've got to keep moving.  

[Dex]

It doesn't matter how many meals you eat. Just get the calories/macros you need to maintain your muscle and lose weight. 20lb in 3 months is doable but you will need to have a high calorie intake and a killer workout to make sure your body doesn't burn muscle instead of the fat. Can't go wrong with chicken, broccoli and rice btw. Meal of champions.

[cookinbrak]

 

 

[the butch]

1.

oatmeal

Natural peanut butter or almond butter 

almonds

cinnamon

protein shake

 

2.

Quinoa

roasted chicken w/o skin

sundried tomatoes

artichoke hearts 

(^slow cooker recipe--5 days of lunch/dinner prepared at once)

 

3.

Sirloin or top round prepared with coconut oil 

wheat rice noodles tossed in peanut sauce OR sweet potato (broiled w a little s&p and drizzled with a bit of olive oil)

veggies

 

You need the carbs to perform. But you also need to shed fat. Starting with a regular amount of carbs and slowly decreasing that intake will help the body learn to burn fat while avoiding plateaus--the body has to have somewhere to go. If you do low carbs at the outset you won't be able to lower your intake any further to get over any plateaus that may stop your progress. Also, expect to feel more fatigue/lethargy  on your carb cutting steps as the body starts to adapt to burning more fat stores.