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MATT4796's Photo MATT4796 SparkPoints: (896)
Fitness Minutes: (1,036)
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4/25/14 2:47 P

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Solid advice M@L. Thank you for your input. I may incorporate HIIT into my weekly regimine, but only low impact, so no sprints.. maybe stairclimber/row/eliptical?

My weekly schedule for the time being is currently

Day 1 5 mile ruck, strength training
Day 2 5 mile Heart rate run 70%
Day 3 5 mile ruck (cross-country)
Day 4 Strength training
Day 5 25 min Bike Ride
Day 6 Strength training
Day 7 rest...

My strength training focuses on the core but hits legs a bit. I want to hold off adding high impact training into the mix to give my legs/feet a break after all the rucking but I am certainly looking for some cardio to give me a second workout on days 2-6. That's where the HIIT you were talking about will probably come in to play, although I am now filling one or two of those gaps with swimming, as I have a triathlon coming up and I need a lot of work in the water.

I have been keeping my CHO/PRO/FAT at approximately 50%/20%/30% (honestly just because that what this site recommends by default). Should I make adjustments? By the way I am not taking any supplements.

I time my workouts to just before breakfast and dinner, with a fruit for a snack when I wake up, between breakfast/lunch/dinner and about 45 minutes before bed.

So to summarize, you have confirmed for me that I should be able to drop body fat, maintain muscle, and adapt to the mileage/pace goals I have set. That is great news! The question I have now is, should I adjust my protein intake?

*EDIT* For example, today I ate 152g protein and I estimate my lean body mass to be 161.

Edited by: MATT4796 at: 4/25/2014 (15:00)
MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 14,289
4/25/14 10:54 A

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Without strength training, up to 25% of your weight loss can come from lost muscle rather than fat. While it is difficult to add muscle while running a calorie deficit to lose weight, you can minimize the muscle loss (and thus ensure that more of your weight loss comes from fat alone) from including strength training in your overall program.

Also, make sure that your intake includes a solid proportion of protein. Your body is less likely to canibalize muscle to free up protein for essential repairs if it is getting sufficient protein in your diet. Try and spread your protein intake throughout the day (rather than just a large steak at night, for example).

High levels of activity can be demanding on the body, and it can be difficult to lose weight and train effectively for long endurance events (eg. a marathon). However 5 miles is not a huge distance, so the issue is probably manageable with your objectives. You may want to look at something like High Intensity Interval Training (HIIT) as a good way of increasing your fitness quickly, without having to log huge miles each week.

If you can meet your 2 mile and 5 mile running objectives, the fitness component of the distance march should be straightforward. It is more about learning to maintain the pace, and just strengthening your feet and back.

So your training program might look something like this:
Day 1 2 mile run, strength training
Day 2 HIIT
Day 3 2 mile run, strength training
Day 4 HIIT
Day 5 5 mile run
Day 6 2 mile run, strength training
Day 7 Rest/recovery day

And perhaps every 2nd week substitute in a hike for one of the runs?

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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MATT4796's Photo MATT4796 SparkPoints: (896)
Fitness Minutes: (1,036)
Posts: 3
4/25/14 10:25 A

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Hello there! This is my first post in the message boards here! Firstly, I love this site for its nutrition/fitness trackers and reports!

I am wondering if I can effectively meet my training goals while cutting down on my body fat percentage at the same time.

My training goals include:
Two-mile run Current - 13:37; Goal - 13:00
Five-mile run: Current - 39:26; Goal - 35:00
Ruck-March - Current 5 miles, 40 lbs., 1:12:00; Goal - 16 miles, 55 lbs., 4:00:00

My body fat percentage is approximately 12% and I would like to cut this down to 8-9%

I am trying to meet all of these goals in the next 10-20 weeks. I have a solid training program for my training goals. My intake is pretty balanced with vegetables, poultry, dairy, fruits, and lean meats. I am shooting for a 500 to 600 caloric deficit every day by burning additional calories and adjusting my intake based on the amount of exercise I have planned on that particular day.

So, my question again is, can I seek gains in strength and endurance while in a deficit, thereby cutting fat in the process?

P.S. I am going with the assumption that ending each day at a deficit will cause my body to call on stored energy which includes both body fat AND muscle indiscriminately.

Thanks for reading and your answers are greatly appreciated!


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