Arcuser wrote:
Thanks for the responses, and Jason- that was off the top rope funny. At 5’7” and 43yo, I have gone from 175lb / 20%BF to currently 147lb/ 12%BF.
Nah, I’m definitely not fat. Lost some fat along the way for sure. In fact, am concerned more about how thin I am getting. True, big ain't better....probably the body adapting to perform the best under the current training stress. I am definitely faster and fitter at this lighter frame.
Because it was asked, I have been doing the 5x5 program (with 2 min rest between sets) for last 6mo. Monday: Squat-Bb.Bench-Bb. Row and Wednesday: DL-Bb. Overhead Press-Bb. Oly. Clean.
A few have chimed in that it is a combo of LC training volume, nutrition and recovery. Recommended to be sure I get at least 100g per day of quality protein, look into a possible caloric deficit, take a recovery product right after HIT or long training, and supplement with BCAAs and betator (HMB). I am also considering increasing recovery time by moving to 2 quality run and 2 quality bike sessions per week.
You become what you do.
If you are now training for longer-distance tris, your body will adapt to that.
Honestly, you do NOT want to keep all that muscle, it just slows you down.
(unless you are Ashley Horner, her body craves it. /end pink)
I went from a max weight (at 5'10") of 185 and maybe 12-13% BF, and being asked if I took steroids, to 154 or less and 5-6% at my fittest when training for IM's and HIM's.
And being asked if I'd been sick or wanted a sammich.
I can't bench press my way out of a wet paper bag anymore, but I'm a crapton faster running and biking at this body comp.
IF you really want to keep muscle mass & size and still do endurance-y sports, stick to sprint Tris and/or do Spartan races instead.
float , hammer , and jog