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2014-06-07 8:56 AM

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Subject: IM Weight Loss Question
Need to ask the group a question. This morning - I woke up focused about getting refocused about nutrition. My goal is to lose 2 pounds per week over the next ten weeks and drop 20 lbs before IMMT. Doing so will help me avoid injury and enjoy the day more and accomplishing that goal is realistic because I set my calories deficit for 1200 calories a day - so I'm consuming about 1300 calories. But, my workouts leave me at an even larger deficit - more like 1500 and 1800 on the weekends. I don't think this is healthy or the right way to approach the weight loss. So my question is - should I eat more (actually try to come as close to my deficit as possible) with the goal of boosting my metabolism or should I just continue to run a larger deficit with the hopes of meeting my ultimate goal which is to lose 25 pounds between now and the race?

Edited by Qua17 2014-06-07 8:59 AM


2014-06-07 5:38 PM
in reply to: Qua17

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Subject: RE: IM Weight Loss Question
If you want to lose 2lbs per week that's about a 6000c deficit, so about 857c per day. I would fuel your workouts normally and eat a normal meal after and try and cut the calories around that.
I personally find it really difficult to cut weight during peak IM training, if I try my workouts turn to crap. I find it much easier when I'm doing less volume and more intensity.
2014-06-10 6:12 AM
in reply to: Qua17

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Subject: RE: IM Weight Loss Question
I agree with the above. If you are looking to drop a bit, just look at what you are eating and drinking. For me when I want to drop I have to cut out the snacks, icecream, Starbucks etc. then I drop a few unneeded LBS quickly and still eat well.
2014-06-10 6:53 AM
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Subject: RE: IM Weight Loss Question
The easiest way to shed pounds is to cut out all refined sugars and grains. Stick with lean meats, fruit, veggies and a very small amount of whole grain. NO sports drinks, gels, etc. This will also increase your metabolic efficiency which is tremendously helpful in long course tri.

http://www.eat4fitness.com/articles/Metabolic_Efficiency_Training.p...

http://tridigest.com/metabolic-efficiency

Edited by riltri 2014-06-10 6:57 AM
2014-06-27 4:56 AM
in reply to: #5008625


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Subject: RE: IM Weight Loss Question
Ive just lost 30 kg in 6 months
Its all about energy in
No amount of exercise will burn off poor eating
Wor out how lomg it takes to work off each food and you will soon see amazing results
Never eat more then 50% of kj burned for exercise
I survived on 4500 to 4700 kj per day
600 kj for breakfast including whit coffee
1100 kj for lunch
1500-1600 kj for dinner plus snacks
I lost 1 kg plus every week on average..

Its easy.
Special k for breaky skim milk and whit coffee
Fruit morning tea < 500 kj
Lunch 1100 kj
Fruit < 500 kj
Dinner < 1500 kj
Desert 50 g ice cream or less then 550 kj

Easy then train and hydrate

Avoid alcohol

Use diet cola drink for sweet fixes
Use sugar free gum or sugar free mints occasionally during day to overcome cravings





2014-06-27 10:39 AM
in reply to: Qua17

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Subject: RE: IM Weight Loss Question

Is weight loss a higher priority than being healthy for the start of the race?  

You're into the last two major build phases and a taper.  During the build phases, you do a fair amount of damage to yourself that has to be repaired during rest periods.  Running a large calorie deficit leaves you ill-prepared for rebuilding damaged muscles.  You're likely to find yourself injured or sick.  The quality of your workouts may also deteriorate, and...you're training with a different nutrition strategy than you plan to race.  (Think about it...consuming 300 cal/hour in training when you're running a 1000 cal/day deficit will be quite different than consuming 300 cal/hour when your body has full fueling.)  



2014-06-27 11:29 AM
in reply to: McFuzz

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Subject: RE: IM Weight Loss Question

Originally posted by McFuzz

Is weight loss a higher priority than being healthy for the start of the race?  

You're into the last two major build phases and a taper.  During the build phases, you do a fair amount of damage to yourself that has to be repaired during rest periods.  Running a large calorie deficit leaves you ill-prepared for rebuilding damaged muscles.  You're likely to find yourself injured or sick.  The quality of your workouts may also deteriorate, and...you're training with a different nutrition strategy than you plan to race.  (Think about it...consuming 300 cal/hour in training when you're running a 1000 cal/day deficit will be quite different than consuming 300 cal/hour when your body has full fueling.)  

I agree with this.  I think running the kind of deficit you're thinking about will do more harm than good.  Or perhaps refining your goals.  Do you know whether and to what extent your power will be affected by a 20 or 25 (you mention both) pound weight loss?  Have you been there before, or is this just a goal weight you've picked out? 

I think you should concentrate on the training and recovering /fueling well and let the chips fall where they may.  I think you will find that your body will settle into an equilibrium that it functions well at

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