"B" <
[email protected]> wrote in message news:<BOyod.313934$%k.216980@pd7tw2no>...
> I am looking for some examples of a tri-newbie, meal plan. Keep in mind that
> I am also attempting to shed about 20-30 pounds of unwantyed fine living.
>
I was in a similar situation, about 260 lbs and unable to run 1.5
miles in under 13 minutes (job requirement for military) or even run 2
miles at any speed with out stopping. Below is my approach with the
end result of 198 lbs, sub 4 hr marathon and sub 2:30 Olympic tri in
18 months. Shootign for a 5:30 1/2 IM at the 24 month mark. All I
can promise is that the followign worked for me.
Determine Basic Metabolic Rate either with the help of a dietician or
the following formula: (MEN) BMR = 66 + ( 6.23 x weight in pounds ) +
( 12.7 x height in inches ) - ( 6.8 x age in year )
Multiply by an activity factor between 1.2 and 1.5 based upon a
subjective view of your normal activity level (not including
workouts). Add in the calorie burn of your daily workout(s). This is
your break-even value to maintain weight.
Here's the contentious part, you will loose the pounds if you eat less
than that number of calories, doesn't matter what you eat. You choice
of foods will impact weather you loose fat or muscle and how fast you
replace lost glycogen from workouts.
Now knock off from 250 to 750 calories per day dependign on intensity
of training.
Eat this many calories for the day in as many small meal as you can.
I ate 200-500 calories every 2-3 hours and had a bit extra a few hours
before and after my workouts.
Time you meals to take into consideration the following:
1- You can only process about 250 calories an hour unless you are
replacing depleted glycogen stores. Don't over eat in one sittign or
you will convert the excess to fat for storage.
2 - Depleted glycogen is best replaced in the 2-3 hours following
exercise, the sooner the better.
3- Only utilize sports drinks for recovery unless you workouts are
over 60-90 minutes. Same with gels, only on very long workouts.
4- Pick up the pace of you long runs to about 75% MHR (better fat
metabolism)
5- Account for the calories burned from fat during a long workout.
For example a 2 hour long run burns about 2000 calories (for me) and
around 60% of that is fat. Your glycogen replacement meals after the
workout only need to replace 40% of 2000 or 800 calories, not the
whole 2000. I took maximum advantage this to safely increase my
calorie deficit on long workout days. Conversely, for high intensity
days you need to minimize your deficit. This a daily and work out
dependent process.
6- A second daily workout will increase BMR for more of the day over
just once a day workouts.
7- Pay attention to glycemic index, go high for post workout meals,
and low for the rest of the day.
8- As for specific foods, eat what you like as long as it sits well
during and after a workout and allows you to get a good balance of all
different types of food.
9- 25% fat and 15% protein works well but don't stress over anything
between 15-30% fat and 10-20% protein.
The hard part is to do this on a daily basis with a food log. For
this part being slightly anal-retentive is a plus.
Good luck.
