I took a look at your fitday journal and here is what I noticed about your diet.
(1
) It looks light on protein to me. You should be shooting for 20% protein. Options: Add a protein supplement; Add eggs; Add beans
(w/ a starch I believe makes a complete protein
); Add more dairy.
(2
) You are light on good carbs. I didn't see hardly any veggies in there, or any whole grain type items. Bagels are processed, white rice is processed. I'd make a couple of switches, maybe try switching brown rice for the white rice. Maybe eating oatmeal once a week. Do it a little bit at a time. Heavily processed starches
(white bread, white rice, etc.
) have a strong tendency to convert themselves right into fat.
Note: When shopping for whole grain items check the ingredients. "Made from whole wheat" is differen than "Wheat flour, unbleached". The first is made from the entire wheat kernel
(good
), the second is basically flour that is brown instead of white
(processed
).
(3
) Too many sweets. Try limiting yourself to one sugary item a day. Sugary stuff also goes right to the fat cells, unless you burn it off immediately. Donuts and Pop-Tarts in the same day is too much.
If you want to lose the fat while retaining the muscle, you might want to consider doing Body-for-Life for 12 weeks. It is not a triathlon program, but is specifically geared towards fat loss and muscle gain. It also has a good eating plan. The diet is somewhat heavy on protein, but it's a good balanced plan for gaining muscle.
Caveat: BFL will not get you ready for that Oly distance tri, so maybe get ready and do it as part of your off-season when you are not prepping for tri's.
Edited by cadreamer 2005-06-13 12:44 PM