Cutting

Hubby used to cycle and used Deca said it helped him alot. We both started running about 3 months ago, we are doing on average +/- 60 kms a week, and don't seem to be getting anywhere, we both have only dropped about 7 kg's each. Our diet is very strict and currently we are not taking any suppliements - can anybody help us out here. Where do we go from here ...............

well dont jump straight on the juice pony... there are some supplements that can help you. do some reading then ask some questions.

What were his goals with the deca?

said it made him loose the weight as well as peform better

Show us what you eat on an average day.Your diet might not be as strict as you think.

Breakfast - Oats or Cereal with yoghurt
Lunch - w/w sandwich with tuna
Dinner - chicken or fish with salad or veggies

Snacks are fruit

Deca for cycling eish, maybe it helped his joints out or something but for endurance i dunno so much, normally find athletes that run or cycle use stanazol.

Deca can be found in the system up to 18months.

The diet is a bit small - u might have to ask a friendly squirrel around these parts for a proper diet.

And finally there is another girl on this forum, beesting u are not the only one LOL.

nudibranch wrote:

Breakfast - Oats or Cereal with yoghurt
Lunch - w/w sandwich with tuna
Dinner - chicken or fish with salad or veggies

Snacks are fruit

Im afraid this is hardly considered a trainers diet.Even if you just want to lose weight,you need to add at least another 3 meals to this.Your macronutrients,which are - protein,carbs and fats are very important.You also need to work out your daily calorie requirements and adjust your macros accordingly,depending on what your goals are.You could achieve your goals without steroids or fatburners,but most people are just plain lazy to do their homework.All you have to do is fix your diet,and you will see results.

Diet definately the problem as you don't sound like you've put a lot of effort into it...

Fruit for a snack??? No No!

Post up stats for you and your hubby, height, weight, bodyfat (this may not be known), age, etc...

Here is a good place to start your research
It's not the Be All and End All but it gets you started on the basics.

Can't post the link so I'm giving directions

On the forum page click the category "Dieting and contest prep", then at the top of the topic threads you will find one called "Dieting basics and creating your own diet". Read that.

thanks for the info

Have you guys noticed "runners" are 90% of the time skinny/fat.

That type of training, "high intensity for long periods of time" would chow any muscle mass especially combined with a diet lacking in protein and probably focused on lots of carbs ...

Thoughts ???

Also less muscle = lower metabolism = less fat loss

That is our problem we are not Skinny runners we are the FAT type you see on the road, and it is really getting to us at the moment. Any suggestions would be nice.

Ya, what I meant by skinny/fat was - skinny, lack of muscle and/or tone, and fat, well, fat

Inja gave a good place to start. If you want I can copy/paste it here and then you could ask Q's about what you dont understand ?

Also are you guys running for fat burning or as a hobby/sport ?

we are training to run comrades but don't seem to be improving and the weight is just sitting.

Your situation is a lil bit tricky. Practicing for a marathon you will most likely want excess calories, and when you are wanting to lose fat mass you need to be in a calorie deficit by roughly 500cal/day.
But it can be done with some tweaking.

First thing thing you need to do is figure out your Base Metabolic Rate - how much cals you burn during the day without the running

Secondly, figure the amount of cals spent training/running (approximate, but the closer the better)

Once you got those two numbers than we can work from there.......

Thanks - how do I work out my Base Metabolic Rate during the day without running.

For the cals spent training I have a nike sports watch that works it out for me is that okay.

nudibranch wrote:

Thanks - how do I work out my Base Metabolic Rate during the day without running.

For the cals spent training I have a nike sports watch that works it out for me is that okay.

Its all under the thread isn't it? I think it was. There is a point system for varying exercise activity from no activity to intense activity and frequency

Do you know what your and your husband Body Fat % is ?
If you know you can work with this one -
370 + (21.6 X lean mass in kg) (this is for men and woman)

If you dont know body fat% you can use this -

For men -
66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

For women -
655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Any Questions yet ???
You crunch the numbers, then we do step 2 ....

"Its all under the thread isn't it? I think it was. There is a point system for varying exercise activity from no activity to intense activity and frequency"

True.
But I got nothing better to do at the mo, so will help out...

thanks I will do all the numbers when hubbie get home and will come back to you - thank you for all your help so far.

No need for thanx, Ive just copy/pasted from another thread.
But if you really insist, you can thank me with some karma (that little thumbs up button) hahaha

BB_guy wrote:

Your situation is a lil bit tricky. Practicing for a marathon you will most likely want excess calories, and when you are wanting to lose fat mass you need to be in a calorie deficit by roughly 500cal/day....

You need to figure out what your primary goals are. Like BB_guy said fat loss and marathon competition training do require different focal points and will influence your diet.

If you have a short term goal to do well in the marathon, you will need to train and eat for that, and your fatloss may be compromised.

If you have a short term goal to lose fat, or a long term goal to be a top marathon runner, or be a very healthy individual, then fatloss is the primary concern right now. I have a feeling the latter is true?
If this is indeed the case then you will need to train and eat like someone who is dieting. This involves calorie restriction, but smart calorie restriction using complex carbs throughout the day and quality protein sources. As you lose fat and keep training hard you will become a better athlete as a side effect.

So basically you need to decide and clarify in your own mind.
A: What is your short term goal
B: What is your long term goal

Inja, what ya think of carb cycling in this case ?

High carb on training days, majority pre, during and post training.

And then low carb/low cal on the non-training days ???

Why I said to focus on a specific goal is by trying to much to fuel your workout you run the risk of negating the positive effects of the workout on fatloss.

The way I fuel my sessions when bulking and when cutting are slightly different...