Ok lets say You had two weeks where you go could totally focus on cutting some weight and not worry about hindering performance. what would you do any diet tricks to cut weight basically I am 6’0 190 lbs naturally muscular and would like to cut down to 180 lbs before my A races in september. Any advice would be great .
Don’t worry about doing it in 2 weeks. Do it over the net two months or so. Any quick fix won’t last more than a week or two, and you’ll be right back where you started. Simply reduce daily caloric intake by 500 per day and you’ll easily drop 10 lbs in 10 weeks. That or eat the same and burn 500 per day more.
My not-so-secret trick to weight tapering is to eliminate beer the last few weeks before a major race. I can easily drop 2-3 lbs a week w/o any other diet/training mods.
However, beer ballast aside, I’ve noticed my optimal tri weight seems to be higher than what I can get down to. I may run better at 165 (or even less), but getting there leaves me feeling constantly weak and tired, where if I get back up to 170 or so I feel like I have more juice in the water and on the bike again.
Why 2 weeks? It’s another 3 months before September. There’s no real trick but if -I- wanted to drop weight, and not worry about performance AND muscle loss, I would just starve myself. Up volume by alot and eat very little. The usual, don’t eat after 6 pm, quality calories, up protein to MINIMIZE muscle loss even though I’m sure you’ll lose a ton if you cut calories that dramatically. Protein helps you “feel” full longer and you can eat more of it since you lose more from digestion.
Just my 2 cents.
I am 6’0 190 lbs naturally muscular and would like to cut down to 180 lbs before my A races in september.
rocket science:
-you’ve got June, July, August to lose 10 lbs = 12 wks = roughly a pound a week
-figure out how many calories you burn a day, that number - 500 = you should lose a pound a week (there are 3,500 calories in a pound of fat divided by seven days in a week)
.
+1…additionally, it’s easier to put that deficit mostly at dinner and go to bed hungry rather than eating smaller meals all day long. Of course, you can’t train at night then not eat, so be smart about it.
one other problem is the due to work the majority of my training is late afternoon and evening so I usually dont get home till 8 or nine at night and then end up eating
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Ok lets say You had two weeks where you go could totally focus on cutting some weight and not worry about hindering performance. what would you do any diet tricks to cut weight basically I am 6’0 190 lbs naturally muscular and would like to cut down to 180 lbs before my A races in september. Any advice would be great .
So basicly you want to focus on what you could do to drop to race weight and start doing it in 2 weeks? Look at nutrition books. There is no magic. It is all will power, there is a 110% chance you are eating more than you supposed to. A simple example buy any sports nutrition book and look at sample menus in there. They have balanced meals for every endurance athlete. Question is, can you sit and watch while they order a huge pizza at the office party? Can you drink water when you go out with your friends?
Sell your car.
Nice name. I’m assuming its a shout out to Deegan and the boys?
A nice 100 hour fast with H2O only will work well. Can’t train much after the first day though. A couple of walks, 0 calories and a bunch of water for 4 days.
Sell your car.
Working for you eh? Did the case arrive yet?
I’m not as big as you, but here’s how I cut 15 lbs.
- Don’t drink your calories at meal time-- drink water.
- No alcohol.
- No sweets.
- Eat a good sized breakfast and have smaller portion lunch and smaller portion dinner. If I skip meals, I will binge. A large breakfast keeps me fuller longer.
- No snacking past 7:30.
- Get to bed by 10:30 (I get up at 5:15 to swim).
Note: I kept training through this and it took about 8-10 weeks to lose the weight. When you are over 40, training only doesn’t do the job anymore in the weight dept. 
Lifting helps me. I get up early and go to the gym and do higher reps, lower weights, circuit training (so it’s nonstop and cardio work too). Then at work I burn calories all day. In the evening I hit a good 5-10 mile run. I’ve lost about 10 pounds over the last 2 months on this routine (of course eat healthy and in proper portions too - and drink plenty of water).
Good Luck!
Brian
Grilled chicken breast with lots of salad for lunch.
Lighly grilled tuna steaks marinated in soy sauce with rocket salad for dinner.
Fruit or ricecakes with natural peanut butter between meals.
Works in the long term.
=)
Just kidding. 
Funny -
I only eat Fiber one bars, and protein shakes, keeping my total caloric intake under 1k calories for 2 -3 days. I do this every couple weeks, and I always maintain race weight with no muscle loss.
Even if you lose some muscle, 10lbs will increase your power to weight ratio
Funny -
I only eat Fiber one bars, and protein shakes, keeping my total caloric intake under 1k calories for 2 -3 days. I do this every couple weeks, and I always maintain race weight with no muscle loss.
Even if you lose some muscle, 10lbs will increase your power to weight ratio
No muscle loss… but how healthy is this? I doubt any dietitian would say “Oh yes, that’s a perfectly healthy idea. Do that.”. I have a pretty solid feeling your body is going to be pretty pissed off with this as you get older.
To the OP… please don’t do this!!
My doctor thinks I am fine, I PR’d at that weight (after cutting), my body comp tests improve, so so be it
My point was - even if there is muscle loss (which for me , I dont believe).
The key for me was lot of water…
I just posted a couple of longish posts on the women’s forum re: weight loss–you may or may not find those helpful. Basically I would just cut out processed food, beer, refined sugar, white flour. I am actually experimenting with an raw vegan diet right now–almost done with the first week, and I have been doing my 16-18 hour training week no prob AND have dropped a few lbs. I am only 5.3", so 5 # is alot for me. And I have ALOT of energy.
Good Luck